Low FODMAP Cranberry Walnut Popcorn
Sweet, crunchy, and just a little bit fancy, this popcorn mix is the kind of snack that disappears fast — especially when you're serving six people who have no idea it's also gut-friendly. Toasted walnut halves get tossed with freshly popped corn and coated in a warm maple-cinnamon glaze before going into the oven, where everything bakes into irresistible clusters. Dried cranberries are scattered on at the end so they stay plump and chewy rather than drying out, giving every handful that perfect sweet-tart contrast. For anyone navigating a low-FODMAP lifestyle, snack time can feel like a minefield of hidden ingredients and oversized portions. This recipe keeps things clean by leaning on naturally compliant staples — coconut oil, maple syrup within a safe threshold, and dried cranberries portioned carefully per serving — so you can actually relax and enjoy it. The portion size matters here, and the recipe is built around six servings to keep each one comfortably within tested limits. Once the coating sets and you break it into clusters, it looks and tastes like something from a specialty snack shop, not a restricted diet plan.
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Learn more →Ingredients
6 servings
For the popcorn
- ⅓ cup popcorn kernels
- 2 tbsp coconut oil
- ½ tsp fine salt, divided
For the coating
- 1 cup walnut halves
- 3 tbsp maple syrup
- 1 tbsp coconut oil
- ½ tsp ground cinnamon
- ¼ tsp vanilla extract
- ½ cup dried cranberries
Ingredient noteA serving of up to about 1 2/3 tablespoons of dried cranberries is low in FODMAPs. This recipe contains about 1 1/3 tablespoons per serving, which stays within that amount, so it is likely fine for many people. If you prefer to always avoid dried cranberries, please tap it and change its rating to Red.
Instructions
- 1
Preheat the oven to 300°F (150°C) and line a large baking sheet with parchment paper.
- 2
Heat 2 tbsp coconut oil in a large pot over medium heat until shimmering. Add the popcorn kernels and cover with the lid. Cook, shaking the pot every 30 seconds, until the popping slows to about 2 seconds between pops. Remove from heat immediately and transfer the popcorn to a large mixing bowl, discarding any unpopped kernels. Sprinkle with 1/4 tsp of the salt and toss to coat.
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