Popcorn: A Magical 'Goo-Free' Snack
The snack food that is actually good for you.
My husband, Robert, buys popcorn by the 50-pound bag.
No - I’m not kidding!
Amish Baby White Popcorn is our favorite because it’s extra crunchy, the kernels are a little smaller, the “yield” (ratio of popped kernels to old maids) is very high, and they stay crunchy even when we add a little melted New Zealand butter.
At the end of the evening or on Friday nights, we like to make air-popped popcorn and start up a movie or find a good long-form YouTube video (like Grand Designs).
We make two big bowls (one for each of us), and chomp away.
In addition to a little New Zealand butter, we like to sprinkle on some homemade spice + salt + herb mixtures.
And we’ve gotten pretty experimental with the mixture recipes, too!
(I’ve shared some of these recipes below, so keep reading)
♥️ Everyone loves snacks. ♥️
They’re the bridge between meals, the companion to movie night, and the cure for that 3 p.m. craving.
But let’s be honest — most snacks are trash.
They’re high in calories, loaded with sugar, packed with refined seed oils, and full of ultra-processed ingredients you can’t pronounce (“Goo!”).
The good news? There are snacks out there that won’t wreck your blood sugar or fill your body with artificial junk.
One of the best-kept secrets of The Goo-Free lifestyle is a snack that’s been around forever: air-popped popcorn.
Popcorn Is Actually Good for You
Yes, really! 🥳
When you skip the fake butter flavor, heavy oils, and microwave bag chemicals, popcorn is a nutritional powerhouse.
Why is it so good for you? Because popcorn is:
a whole grain
full of fiber
light, crunchy, and satisfying
completely customizable
You can make popcorn savory, spicy, sweet, or salty with just a few pantry staples.
Popcorn doesn’t just taste good — it actually is good.
If you are looking for other healthy snack besides popcorn, check out my list of the best binge-worthy snack alternatives for when you are stressed or anxious:
Popcorn Deserves a Spot in Your Pantry
Here are some reasons why plain air-popped popcorn is a top-tier snack:
100% whole grain with bran, germ, and endosperm intact
High in fiber (about 3.5g per 3-cup serving)
Low in calories — around 30 per cup when air-popped
Contains soluble and insoluble starch to support digestion and blood sugar stability
Rich in polyphenols, natural antioxidants found in plant-based foods
Naturally gluten-free and suitable for most dietary lifestyles
Easy to customize with clean, simple toppings
Inexpensive, shelf-stable, and easy to store
Provides a satisfying crunch without preservatives or additives
Instead of reaching for sugary snacks, chocolate, or popcorn with a sweet flavor, read my article on how to conquer sugar cravings.
Salty popcorn is a much better alternative!
Goo-Free Popcorn Topping Recipes
All three of these start with 3 cups of air-popped popcorn.
Just toss the popcorn in a large bowl and gently mix in toppings while it’s still warm for the best flavor distribution.
Savory Classic
Simple, elegant, and addictive. This one hits every note: creamy, salty, and sharp.
1 teaspoon melted New Zealand grass-fed butter
¼ teaspoon Himalayan pink salt
A few cracks of fresh black pepper
Smoky-Spicy
Bold and warming, this one tastes like BBQ chips without the sugar additives.
½ teaspoon smoked paprika
⅛ teaspoon garlic powder
A pinch of sea salt
Optional: a dash of cayenne if you like heat
Zesty Herby Crunch
Cheesy-herby goodness, totally vegan, and nutrient-dense.
½ teaspoon olive oil or avocado oil
½ teaspoon dried dill or Italian herb blend
¼ teaspoon nutritional yeast
A pinch of onion powder and salt
Earthy Garlic & Onion Zing
¼ teaspoon sea salt
⅛ teaspoon garlic powder
⅛ teaspoon coriander powder
⅛ teaspoon ground mustard powder
⅛ teaspoon onion powder
¼ teaspoon dried oregano
My favorite! This is great replacement for Goo-Laden garlic and onion potato chips!
Guilt-Free & Goo-Free Snacking
Air-popped popcorn is proof that snacking doesn’t have to derail your health.
It’s light, nutrient-packed, and free of the weird science found in packaged snack foods.
❌ No artificial flavors.
❌ No preservatives.
❌ No refined sugars or seed oils.
✔️ Just real food, with real crunch.
So the next time you’re tempted to reach for chips or crackers, grab some popcorn instead.
Your body — and your tastebuds — will thank you.
🔥 Hot Tips! 🔥
If you don’t have an air-popper, you can make popcorn in a pot on the stove.
The best kind of pot is a deep soup pot with a heavy bottom that distributes the heat evenly. And make sure it had a good lid!
Add oil or butter: Into the pot, add a pat of butter (or two) or your favorite healthy oil like almond oil, olive oil, or toasted sesame oil. Use enough to coat the bottom of the pot lightly, about 1-2 tablespoons.
Add seasonings: Sprinkle your seasonings right into the pot with the oil or butter for the best distribution. You can add a pinch of salt, garlic powder, or any other seasoning you like — but wait to add salt until the popping is done to avoid tough kernels.
Heat to low-medium: Heat the stove to a low-medium setting to melt the butter (if using) and mix the seasonings well with the oil. Be careful not to overheat, as oil can burn quickly.
Add popcorn kernels: Once your butter or oil is heated, add the popcorn kernels — about ½ to ⅔ cup for the best yield (this will give you a full bowl without overcrowding the pot). Put the lid on immediately to trap the steam.
Wait for the popping to slow down: Let the popcorn do its thing, shaking the pot gently from time to time to prevent burning and ensure even popping. Once the popping slows to less than one pop per second, remove from the heat and let it rest for 1-2 minutes with the lid on. This allows the remaining kernels to pop without burning the rest.
Serve: Remove the lid carefully (steam is hot!) and pour the popcorn into a giant popcorn bowl. Enjoy!
Simple Cooking Tips:
Shaking the pot: If you feel comfortable doing so, gently shake the pot every 30 seconds to keep the kernels moving around and prevent burning.
Control the heat: If your popcorn is burning or not popping well, lower the heat slightly next time and let the kernels pop more slowly.
Even without an air popper, you can make a healthy snack that is Goo-Free!
Want to learn more about how to cut ultra-processed foods from your diet?
Subscribe to The Goo-Free Lifestyle and take back control of what you put in your body.
If you’re not sure about a specific ingredient and want to learn more about whether it qualifies as Goo, leave a comment or reach out and ask me!
And if you enjoyed reading this story, but aren’t ready to subscribe, you can:
(a Goo-Free coffee, of course!)
Yup. Now I need some 🍿 😂
I love a good bowl of popcorn. Just basic butter and sea salt. Fun fact: my hot air popper is over 30 years old. It was the first birthday present my husband gave me when we started dating. 😀