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Many of my clients miss popcorn and they beg me for a healthy keto popcorn option.

Marketing geniuses push kettle corn as a healthy snack, but that is far from the truth!

5 cups of air popped popcorn is very low in calories, but it is ALL SUGAR! 38 grams of carbohydrates = 9.5 teaspoons of sugar in our blood, which is way too much!

Complex carbohydrates are just glucose molecules hooked together in a long chain; our body breaks it apart into blood sugar.

Many clients tell me they really miss popcorn and wish I would come up with a keto popcorn recipe. The truth is, I have had this protein sparing popcorn recipe for over a decade!

I was just too scared to post the recipe because I thought I was the only one who loved my protein sparing bread recipe. Now that everyone is going crazy for my protein sparing bread, I thought it was time to post this delicious protein sparing popcorn recipe!

I also used butter-flavored coconut oil to make my protein sparing popcorn, but if you love bacon fat, feel free to use that instead. I keep protein sparing days dairy free, so no butter or ghee for this popcorn.


To make this delicious Protein Sparing Popcorn FULL of flavor, I used Pork King Good new seasonings!

Pork King Good seasonings are my absolute favorite pantry item!

Not only do they make my protein sparing popcorn taste delicious, I also LOVE these seasonings to make salad dressings and sauces!

Pork King Good Salt and Vinegar seasoning is out of this world! If you miss Salt and Vinegar Chips on your keto diet, you must order Pork King Good Salt and Vinegar seasoning as well as their pork rinds!

Pork King Good Sour Cream and Onion makes the best sour cream and onion dip and it tastes great on protein sparing popcorn!

I personally do not like spicy food but their Smoky Jalapeno and Cheese seasoning is really good! Not too spicy yet filled with flavor!

Pork King Good Dill Pickle seasoning is also a hit with my kids!  And their Ranch seasoning! What’s not to love about Ranch? I use Pork King Good Ranch seasoning to make my homemade Ranch dressing all the time!

Pork King Good is a kind company that is very generous! They are offering a special discount for my readers!

Click HERE to get Pork King Good Seasonings

Use code MARIAMINDBODY for 10% off!

Click HERE to learn more about Protein Sparing Modified Fasting.


Maria Emmerich
Prep Time 10 minutes
Cook Time 20 minutes
Course Appetizer, Carnivore, Dairy Free, Nut Free, PSMF Recipes, Snack, Vegetarian
Cuisine American
Servings 4
Calories 240



  • Salt and Vinegar
  • Sour Cream and Onion
  • Ranch
  • Dill Pickle
  • Jalapeno and Cheddar


  • Preheat oven to 350 degrees F.
  • Place the pieces of popcorn onto a baking sheet lined with parchment paper.
  • Place the coconut oil into a small bowl and heat until melted.
  • Use a pastry brush to lightly brush the popcorn with melted coconut oil (or bacon fat).
  • Season with your choice of PORKKING GOOD seasoning. I suggest the Salt and Vinegar!
  • Bake for 20-25 minutes, turning after 10 minutes. Cook or until the popcorn is starting to brown and crisp.
  • Turn off oven and allow to crisp up in the oven for 30 minutes.
  • Remove from oven and allow to cool completely. Sprinkle with additional PORKKING GOOD seasoning if desired.


Calories: 240 | Fat: 12g | Protein: 30g | Carbohydrates: 2g | Fiber: 2g | P:E Ratio: 2.5



“Emmerich Keto has changed my life forever. The list of my previous medical concerns ranged from cancer to gall bladder, to celiac, osteopenia, GERD, and on and on and on.

I came across Maria Wojcik Emmerich (or my pixie angel as I refer to her), three years ago this month. With her help and personal health assessment, I was able to lose 86 pounds (and counting) and heal all of my ailments.

My energy has skyrocketed, I learned how to cook as well as eat, and my health is better now at 53 than it was 20 years ago!!!!

There are lots of ‘keto’ groups out there, but the truly magical one, is the one hosted by Maria and Craig.” Leisa

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Frances Elaine Brown says:

    Would you explain protein sparing?

  • Lauren Ruch says:

    OMG I love Pork King Good also! This is a great alternative to eating a whole bag of their pork rinds once I open them, which is what usually happens because the flavor is so good.

  • Dorian Hinson Smith, RN, OCN says:

    Can you flavor with real butter instead of coconut oil or bacon grease? Also, remember back in the day “Molly McButter” Do you know of any healthy version of that type butter flavoring?

  • Kathy Audy says:

    I have a hard enough time keeping up with bread – this is going to put my oven into overtime – lol. Popcorn is definitely a favourite of mine and I will be doing this today!

  • Roberta says:

    Could this “popcorn” be cooked in the airfryer to speed up the process and avoid overheating the whole kitchen with a traditional oven? It should work, I guess, but you’re the author so better ask before wasting ingredients and the time to prepare the “bread” if then it could be ruined 😉

  • gjeanieg says:

    Maria, thank you! I had PSMF bread in my freezer! This is a great recipe and definitely fills the “popcorn” void! I melted the bacon fat in the oven on the parchment, and just tossed the bread cubes in it, then used coarse salt, fresh ground pepper, and sesame seeds for the topping. Definitely wait for them to cool completely, as that’s when they get crunchy. Thank you again!!

  • Jeanie says:

    Can’t wait to try this! Ordered my Pork King Good Seasoning today.

  • Erica says:

    Well, definitely will be trying this!!!

  • Marie Barker says:

    Hi Maria,
    I’d like to make your popcorn. I’m wondering if I could make the protein sparing bread mixture and drop tiny bite size pieces of the mixture onto parchment paper and bake the popcorn pieces just once. This would skip the steps of baking the bread, cutting into popcorn pieces, and then re-baking the popcorn. Have you ever tried this?
    Thank you,
    Marie Barker

  • Tonya says:

    The first time I made your protein bread, I used too much oil in the pan and the bread deflated so I cut it up and made croutons using your recipe. But the croutons never made it into a salad because I ate them as is and I thought it was like eating popcorn! It cured my snack craving. So many of your recipes satisfy my “brain” in a safe way. Thank you for your dedication to these recipes. So glad I stumbled onto your site three years ago.

  • Susan says:

    Hi Maria – I’m currently doing your 30 day cleanse & avoiding dairy. Wondering your thoughts on the dairy in some of Pork King’s seasonings & pork rinds. Should this powdered form be avoided, too? Wasn’t sure if it has the same effect as dairy in its original form. Thanks!

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