Low Iodine Sweet-Salty Pumpkin Spice Popcorn
Warm cinnamon, ginger, and allspice swirl together with sweet maple syrup and a whisper of heat from cayenne, turning a humble bowl of popcorn into something genuinely craveable. The coconut oil base gives every kernel a glossy, caramel-like coating that crisps up beautifully in the oven — no candy thermometer, no complicated technique. For anyone navigating a low-iodine approach, snack time can feel surprisingly limited, since so many packaged treats rely on dairy, iodized salt, or mystery seasonings. This recipe sidesteps all of that by using plain popcorn kernels, coconut oil, and pure maple syrup, with sea salt standing in for iodized table salt throughout. The baking step is the real secret — it transforms the sticky coating into a satisfying crunch that holds up far better than stovetop caramel corn. A final scatter of flaky sea salt before serving adds a pop of contrast that makes the sweet-spicy flavors sing even louder. It's the kind of snack you make for a movie night and somehow finish before the opening credits roll.
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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
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - ⅛ tsp cayenne pepper (optional)
For serving
- flaky sea salt, for serving (optional)
Can be omittedflaky sea salt
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.
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