Healthy Caramel Corn

It only takes about 30 minutes to make a batch of your own Cracker Jack or caramel popcorn... but with fewer calories and healthier fat.



  • 1 cup unpopped popping corn
  • 3/4 cup maple syrup
  • 3/4 cup butter or coconut oil
  • Salt (optional, 1/2 teaspoon)


Step 1 - Preheat

Preheat the oven to 325 degrees.

Step 2 - Pop the corn

Pop the popcorn (I use a silicon microwave popper, it's oil free)

Step 3 - Mix the caramel

In a saucepan, heat the butter (or coconut oil) and the maple syrup.

Step 4 - Boil the caramel

Boil, while stirring, for a solid minute.

Step 5 - Pour caramel over the popcorn

Pour the mixture over the corn and gently toss together to coat the popcorn evenly.  If you want salt, add it now.

Step 6 - Spread on a baking sheet and bake

Evenly spread the popcorn on a baking sheet which is lined with parchment paper, and bake for about 10-12 minutes until golden brown

Step 7 - Cool

Remove from the oven let the the caramel corn to cool. This crisps the coating.

Then seal in airtight containers, especially if you are in a humid environment.


Approximate nutritional info:

Per 1 cup serving

  • Calories: 80 calories
  • Carbohydrates: 8.7g
  • Fat: 5.2g
  • Fiber: 0.1g
  • Sugar: 7.5g