Sarah Remmer: The Non-Diet Dietitian


Sweet & Salty Caramelized Chia Seed Popcorn

You won't be able to stop...

Chia Seed Popcorn Recipe

I love popcorn, and make it several times a week, usually to enjoy while my husband and I watch Netflix after the kids go to bed; I find that it's the perfect bedtime snack to pair with a cup of tea (or sometimes a glass of red wine!). Lately I've been making a huge batch and saving some for school lunches or for after-school snacks. The kids love it as much as I do, and because it's a fibre-rich and nutritious, I feel good about them eating it.

Last week we were invited to an outdoor movie night at a friends house, where all of the kids were able to cuddle up in their sleeping bags and watch a Disney movie, and the parents visited, drank wine and enjoyed some of the movie, too. Each family brought a snack, and because I had a big batch of leftover popcorn (and a Costco-sized bag of chia seeds), I decided to make caramelized popcorn with chia seeds (we've made it before and it was to-die-for). And sure enough, it was a hit again! 

Although this recipe is really nutritious, boasting lots of fibre, healthy Omega-3 fats, vitamins, minerals and antioxidants, it also contains some added fat and sugar, therefore might not be an "everyday" kind of snack like regular air-popped popcorn would be. But, I consider it a healthier version of kettle corn or caramel corn that you would buy at a shop.

A word of warning: it's addicting...

Chia seed popcorn recipe


10 cups air-popped popcorn
1/3 cup maple syrup 
1/4 cup coconut oil, melted
1/4 cup packed brown sugar
1/3 cup chia seeds 
¼ tsp ground nutmeg
1/4 tsp ground cinnamon
1/4 - 1/2 teaspoon salt (depending on how salty you like it)


Preheat oven to 275 degrees. Line baking sheet with parchment paper or grease a baking sheet. 

Place popcorn in a large bowl. Drizzle with maple syrup and coconut oil and toss well to coat.

Mix brown sugar, chia seeds, nutmeg, cinnamon and salt in a small bowl. Add mixture to popcorn and toss well.

Transfer popcorn to prepared pan and lightly press together to form flat, unified layer. Bake 20 minutes.

Cool , break apart, and store in airtight container.

*Adapted from: Nutritious Eats "Caramelized Hemp and Chia Seed Popcorn "

Chia seed popcorn recipe

Follow Sarah on Facebook for more delicious, nutritious recipes for kids and families!

 Try Chocolate Chia Protein Balls, as well as these Sweet and Salty Lentil granola bars (both recipes are school-safe too!)