9 Low Sodium Popcorn Ideas Your Taste Buds Will Enjoy

If you’re cutting down on sodium, we’ve got great news. You don’t have to give up popcorn or eat it plain.  

With the right techniques and seasonings, you can enjoy delicious low sodium popcorn at home. 

It all starts with your trusty Popper. The beauty of using this stovetop popcorn maker is that you have total control over what goes into it — unlike store-bought popcorn that often contains shocking amounts of salt. 

Now let’s dive into some mouthwatering low sodium popcorn ideas, shall we?

Why Low Sodium Popcorn?

Popcorn is a whole grain and can be part of a heart-healthy diet. 

But not when it's smothered in salt. 

Excessive sodium has been linked to high blood pressure, heart disease, and other health concerns, with the American Heart Association revealing that the average American’s sodium intake exceeds 3,500mg per day — 1,100mg more than the 2,300mg recommended daily limit.   

By making your own no sodium popcorn base and seasoning it with herbs or spices, you can enjoy your favorite snack guilt-free.

Basic No Sodium Stovetop Popcorn Base

First things first — your base. 

There are different methods to prepare popcorn, but we prefer making it on the stovetop. 

It’s the ideal in-between of air-popped and microwave popcorn — it has the crunch and flavor the former lacks without the sodium and chemicals the latter is notorious for, since you decide what ingredients go into it. 

Here’s how to make popcorn on the Popsmith using half a cup of kernels and two tablespoons of coconut oil or olive oil:

1. Preheat your Popper over medium heat for 1-2 minutes.

2. Add the oil to the pot and drop in 2-3 test kernels.

3. Once those pop, add the remaining kernels and cover the Popsmith.

4. Turn the crank occasionally as the kernels pop to ensure even cooking.

5. Remove from heat when popping slows to 1-2 seconds between pops.

6. Pour into a large bowl. 

Ta-da! You've got a perfect batch of no sodium popcorn ready for your choice of seasonings.

9 Delicious Low Sodium Popcorn Seasoning Ideas

1. Nutritional Yeast 

Nutritional yeast is a vegan alternative to cheese as well as a fantastic salt replacement. It’s savory, cheesy, and nutty — and, best of all, doesn’t have a drop of sodium. 

We recommend the following ingredients for the best nutritional yeast popcorn seasoning:

• 2 tablespoons nutritional yeast

• 1 teaspoon garlic powder

• ½ teaspoon dried herbs (oregano, thyme, or rosemary)

2. Cinnamon 

For a cozy night in, cinnamon popcorn is the snack you need! It’s sweet with just enough spice to make things interesting. Mix: 

• 1 tablespoon coconut sugar or maple sugar

• 1 teaspoon cinnamon

• ¼ teaspoon vanilla powder

3. Herbes de Provence

Try this no sodium popcorn seasoning if you’re looking for something more sophisticated. You might think that because it’s French-inspired, it’s difficult to make, but it’s really easy!

All you need to do is combine:

• 1 tablespoon dried herbes de Provence

• 1 teaspoon garlic powder

• 1 tablespoon olive oil

• Lemon zest for brightness

4. Curry Spice

One word to describe this popcorn seasoning? Bold. It’s so full of complex flavors you’ll forget it’s low in sodium. Mix:

• 1 teaspoon curry powder

• ½ teaspoon turmeric

• ½ teaspoon cumin

• ¼ teaspoon cayenne (adjust to taste)

5. Italian Herb Mix

Want another fancy low sodium popcorn seasoning idea? A dose of this aromatic blend will have you feeling like you’re in the Italian countryside:

• 1 tablespoon mixed Italian herbs (basil, oregano, thyme)

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 tablespoon olive oil

• Optional: 1 tablespoon grated parmesan (adds minimal sodium)

6. Cocoa 

A snack and dessert in one, this cocoa popcorn seasoning satisfies your sweet tooth minus the guilt:

• 1 tablespoon unsweetened cocoa powder

• 1 tablespoon coconut sugar

• ¼ teaspoon cinnamon

7. Chili Lime

This south-of-the-border-inspired seasoning is tangy and spicy — perfect if you prefer a little kick to your popcorn: 

• 1 tablespoon lime juice

• 1 teaspoon chili powder

• ½ teaspoon ground cumin

• ¼ teaspoon garlic powder

• ¼ teaspoon lime zest

8. Everything But the Bagel (And Salt)

This is all the flavors of your favorite bagel minus the sodium. The combination of seeds, garlic, and onion creates a complex flavor profile that can stand on its own:

• 1 tablespoon poppy seeds

• 1 tablespoon sesame seeds

• 1 tablespoon dried minced garlic

• 1 tablespoon dried minced onion

9. Pumpkin Spice

This low sodium popcorn seasoning might remind you of fall, but who says you can’t enjoy it all year-round? Combine:  

• 1 teaspoon pumpkin pie spice

• 1 tablespoon maple sugar

• ¼ teaspoon vanilla powder

Tips for the Best Low Sodium Popcorn

1. Toast your spices lightly in a dry pan before adding them to your popcorn — this significantly enhances their flavors.

2. Fill a spray bottle with oil and lightly mist your popcorn before adding dry seasonings to help them stick better.

3. Mix wet and dry ingredients for your seasoning in a small bowl for even distribution when you add them to the popcorn.

4. Try citrus zest for brightness — it adds tons of flavor without sodium.

5. Choose heart-healthy oils like olive or avocado oil, which contribute beneficial fats while helping seasonings adhere.

6. Make seasoning blends in advance and store them in airtight containers for convenient snacking sessions.

Heart-Healthy Snacking Made Delicious

Just because you’re cutting down on sodium doesn’t mean your snacking has to suffer! With your Popper and these low sodium popcorn seasoning ideas we just shared, you can enjoy popcorn that’s both satisfying and better for your health.

Looking for more inspiration? Check out our other popcorn recipes and adapt them to your low sodium lifestyle by just reducing the salt and amping up the other ingredients instead. Your body will thank you!