BBQ Popcorn

BBQ Popcorn
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Clean & Simple Diabetes Cookbook. Recipe Credit: . Photo Credit: Renee Comet.

Popcorn has a bad reputation as a salty, buttery junk food. But without all the salt, butter, and oil that movie theaters add, popcorn is actually a healthy whole grain snack. It's also low in calories, allowing for generous portion sizes compared to other snack foods. This popcorn recipe gets its flavor from a little bit of barbecue sauce and smoked paprika. You can use store-bought barbecue sauce (look for a brand with no added sugar), or whip up this quick and easy Fruit-Sweetened BBQ Sauce.

Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

  • Prep time
    5 min
  • Cook time
    10 min
  • Servings
    2 Servings
  • Serving size
    2 1/2 cups
Nutrition Facts

Nutrition Facts

2 Servings

  • Serving Size
    2 1/2 cups
  • Amount per serving Calories 130

  • Total Fat 6g
    • Saturated Fat 0.7g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 200mg
  • Total Carbohydrate 18g
    • Dietary Fiber 3g
    • Total Sugars 1g
  • Protein 3g
  • Potassium 100mg
  • Phosphorus 75mg

Choices/Exchanges: 1 Starch, 1 Fat



  • no-sugar-added barbecue sauce or Fruit-Sweetened BBQ Sauce
    1 tbsp
  • smoked paprika
    1/2 tsp
  • salt
    1/8 tsp
  • avocado oil or sunflower oil
    2 tsp
  • popcorn kernels
    1/4 cup


  1. In a small bowl, stir together the barbecue sauce, smoked paprika, and salt; set aside.

  2. In a large saucepan over medium heat, fully heat the oil. Add the popcorn kernels, cover with a lid, and periodically shake the saucepan until you hear the popping begin. Let the popcorn pop undisturbed until it stops, about 3 minutes. Carefully remove lid.

  3. Immediately pour the barbecue sauce mixture onto popcorn while over medium heat. Stir well until the popcorn is lightly coated and re-crisped, about 2 minutes. Serve.