Low FODMAP Sweet-Salty Pumpkin Spice Popcorn
Warm spices, a caramel-like maple glaze, and that irresistible hit of salt make this popcorn the kind of snack you'll keep reaching into the bowl for. The whole batch serves 6, so it's just as good for a cozy movie night as it is for a fall gathering. What makes this work so well for sensitive guts is how clean and intentional the ingredient list is — coconut oil, pure maple syrup at a gut-friendly per-serving amount, and a blend of cinnamon, ginger, and allspice that delivers serious pumpkin-spice flavor without any of the usual trigger ingredients hiding in store-bought seasoned popcorns. The oven-baking step is the real secret: it dries out the coating so every kernel gets that satisfying crunch instead of a sticky, chewy mess. A pinch of cayenne is optional but genuinely worth it if you like a little heat cutting through the sweetness. Finish with flaky sea salt and you've got a snack that tastes like it came from a specialty shop — made entirely in your own kitchen, on your own terms.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
6 servings
- ½ cup popcorn kernels
- 3 tbsp coconut oil
- ¼ cup maple syrup
- 1 tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp ground allspice
- ¼ tsp fine sea salt
- ⅛ tsp cayenne pepper (optional)
For serving
- flaky sea salt, for serving (optional)
Instructions
- 1
Preheat the oven to 300°F (150°C). Line a large rimmed baking sheet with parchment paper.
- 2
Pop the popcorn kernels using your preferred stovetop or air-popper method. Transfer the popped corn to a large mixing bowl, discarding any unpopped kernels. You should have about 10–11 cups of popped corn.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!