Medically reviewed by Simone Harounian, MS
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- Pumpkin seeds and roasted chickpeas are easy popcorn mix-ins that add protein and crunch.
- Protein-rich nutritional yeast and peanut butter powder coat popcorn evenly, while Parmesan cheese melts on top.
- For the most concentrated boost, add protein powder to your popcorn.
Popcorn makes for a great snack, but a normal 3-cup serving only contains 3 grams of protein. If you want something more filling or you're looking to support muscle growth, adding a protein-rich topping is one of the easiest fixes.
1. Protein Powder
Protein powder is an easy way to boost your popcorn's nutritional content. It's a concentrated source of protein, with around 25 grams per scoop, depending on the variety.
Protein powder is usually added to water or milk to make shakes, but it can also be sprinkled on top of popcorn like any other dry seasoning.
There are lots of different varieties of protein powder out there—from whey protein to vegan options like soy or pea protein—so you can find one that best suits your dietary needs.
How to add it to your popcorn: Add a tablespoon or two of your favorite protein powder to warm popcorn, using a small amount of olive oil or another healthy fat to help it stick. Choose an unflavored protein powder if you want to maintain a normal savory popcorn flavor profile. For something sweeter, pair vanilla- or chocolate-flavored protein powder with cinnamon and honey.
2. Nutritional Yeast
Nutritional yeast is an inactive form of yeast (the microorganisms used in beer-making and baking) that has a naturally savory, cheese-like flavor.
When it comes to protein, nutritional yeast is considered "complete," meaning it contains all of the essential amino acids—the building blocks of protein—that your body needs. One tablespoon provides about 3 grams of protein.
There are other benefits to nutritional yeast, too. It has significant amounts of B vitamins and some minerals like iron, zinc, and magnesium. Nutritional yeast also contains beta-glucan, a type of dietary fiber linked to immune health and blood sugar benefits.
How to add it to your popcorn: Toss nutritional yeast over warm, lightly oiled popcorn, and try adding smoked paprika or garlic powder for even more flavor.
3. Peanut Butter Powder
Peanut butter powder is made by pressing roasted peanuts until most of the oil is removed. The powdery substance left behind, called peanut meal, is then combined with small amounts of sugar and salt to create that classic peanut butter taste.
Peanut butter powder contains about 6 grams of protein per 2-tablespoon serving. That protein is highly digestible, meaning your body can break it down easily and absorb over 90% of it.
It also has:
- Vitamins A, B, E, and K
- Fewer calories and less fat than normal peanut butter
- A non-beany aftertaste (unlike soy-based proteins)
Some peanut butter powders contain added sugar, so check the label if you're watching your added sugar intake.
How to add it to your popcorn: You can try mixing peanut butter powder with curry powder and salt for a savory coating, or combine it with maple syrup for something sweeter.
4. Parmesan
Parmesan is one of the highest-protein cheeses available, with around 8 grams of protein per grated ounce.
It also provides 242 milligrams of calcium per 1-ounce serving, which is 19% of the calcium that adults need daily. Parmesan also contains virtually no lactose, making it easier on the digestive system.
How to add it to your popcorn: Grate Parmesan over warm popcorn so the cheese melts slightly. Finish with black pepper, red pepper flakes, or dried herbs like basil and oregano for a greater flavor boost.
5. Pumpkin Seeds
Pumpkin seeds, also called pepitas, are a popcorn mix-in that can provid extra crunch and a protein upgrade—a 1-ounce serving offers nearly 9 grams of protein.
Additionally, pumpkin seeds contain healthy fats and micronutrients like magnesium, potassium, zinc, and selenium. In pumpkin seeds, you'll also find tryptophan—this essential amino acid is used to make hormones that support mood, sleep, appetite, and more.
How to add it to your popcorn: For best (and crunchiest) results, sprinkle pumpkin seeds on top of popcorn just before eating. Dry-roasted, lightly salted seeds work well in both savory and sweet popcorn bowls.
6. Roasted Chickpeas
Add roasted chickpeas to your popcorn for a crunchy mix-in that makes your snack more filling. A one-third cup of cooked, salted chickpeas has 4.8 grams of protein. This chickpea protein has high bioavailability, meaning your body absorbs most of what you eat.
Beyond protein, chickpeas are also a good source of fiber and essential minerals, including calcium, magnesium, zinc, and iron.
How to add it to your popcorn: You can find pre-roasted chickpeas at most grocery stores. Otherwise, making your own is simple: Drain and dry canned chickpeas, toss them with olive oil and preferred spices, then roast in the oven until crispy. Mix them in with your popcorn.
How To Build a High-Protein Popcorn Bowl
To add more protein to your diet and spice up your snack routine, consider combining two or three protein-rich toppings or mix-ins with your popcorn. Here are three bowls worth trying:
- Cheesy: Toss popcorn with olive oil. Add a sprinkle of nutritional yeast, unflavored protein powder, Parmesan, and a handful of pumpkin seeds.
- Nutty and savory: Combine roasted chickpeas with peanut butter powder and a pinch of cumin or curry powder.
- Sweet: Mix vanilla protein powder with peanut butter powder, drizzle honey over the finished bowl, and finish with a pinch of cinnamon. You could also add cacao powder for a chocolatey twist.
