Low Sodium Garlic Parmesan Popcorn

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garlic parmesan popcorn

Nutrition Highlights (per serving)

Calories 126
Fat 7g
Carbs 14g
Protein 4g

Did you know that popcorn is a whole grain? Whole grains are important because they provide fiber, vitamins, and healthy fat that are good for your heart, blood pressure, and waistline. Refined grains don’t contain nearly as many of these healthy components.

A serving of popcorn popped on your stovetop is a tasty snack that counts toward your daily serving of whole grains, and all you need to make it is a pan with a lid, your stove, a little oil, and popcorn kernels. Garlic and parmesan cheese add lots of flavor without added salt or butter.

Microwave popcorn, and especially movie theater popcorn, can be very high in sodium, fat, and other additives. Just one serving of microwave popcorn can have over 400 mg of sodium—and there are multiple servings in a bag! With this recipe, you’ll be avoiding all that.


  • 2 teaspoons olive or avocado oil
  • 1/4 cup popcorn kernels
  • 2 cloves garlic, minced
  • 2 tablespoons good quality parmesan cheese, freshly grated
  • 1/4 teaspoon garlic powder


  1. Heat oil in the bottom of a small saucepan over medium high heat. Add 2 or 3 kernels to the pan while heating.
  2. Once kernels start to pop, add remaining popcorn kernels and garlic. Cover the pan and cook, shaking the pan to keep kernels from burning.

  3. Once kernels have stopped popping, remove from heat and sprinkle the parmesan and garlic powder on top. Shake to coat popcorn evenly, then pour into bowls and enjoy.

    Ingredient Variations and Substitutions

    You can use avocado, grapeseed, or canola oil in place of olive oil. Add other spices like cinnamon, paprika, or chili powder if you’d like.

    Cooking and Serving Tips

    Shake the pan constantly to avoid burning the popcorn. Some kernels will remain unpopped. Do not add the garlic until you add all of the kernels, or it will burn.

    Be careful opening the lid, there will be hot steam!

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