Low Carb Popcorn

Yes. I said it. Damned skippy.

I said: Low Carb Popcorn. OK, so it’s not really made from corn, but if you want a fun, crunchy, flavorful snack to nosh, take to the movies, make kissy faces at, or just hug with your pinky, this is your treat.
How did these come to be? It happens when you’re standing in a kitchen looking at your appliances and all of a sudden you start thinking, “What if I took tiny pieces of oopsie rolls and threw them in the dehydrator for a couple hours?” I know, right? It happens to you all the time. (Wait. No, you’re normal. It probably doesn’t.)

Seriously? Oh my goodness. Really. I am not kidding. I was immediately dubbed The High Dutchess of Wobblyknees. I didn’t know I’d like these, but I seriously do! I liked them so much, I piped some through to make these Cheetos type cheese doodles.

Note: Don’t send me shade telling me, “Jamie, you said this was popcorn! It’s not popcorn.” I know it’s not technically popcorn, but it’sĀ  technically pretty awesome.

No dehydrator? NO worries! Simply put the cooked puffs back into the oven with the door propped oven safely for air circulation (a wooden spoon or a folded dish towel usually do the trick) and let them stay in there on the lowest oven setting for 1-2 hours, depending on what your lowest oven setting is. Make sure to rotate the trays and move them to different shelves every 30-60 minutes for optimal drying.

Low Carb Popcorn

3 egg whites
1/8 tsp cream of tartar
3 egg yolks
3 ounces cream cheese, softened
Flavored popcorn salt

To Prepare:
1. Preheat oven to 300 degree Fahrenheit.
2 In a mixing bowl, beat egg whites and cream of tartar on high speed until thick, stiff peaks form, about 3-5 minutes.
3. In another mixing bowl, combine egg yolks and cream cheese.
4. Carefully fold yolk mixture into whites.
5. Spoon batter into greased standard-sized cupcake pans.
6. Bake for 30 minutes.
7. While rolls are still warm, loosely separate from the pans.
8. Let cool slightly.
9. Tear each roll into 4-6 smaller parts (the size of popped popcorn pieces).
10. Toss lightly with popcorn seasoning.
11. Place in dehydrator for an hour on high heat.
12. Store in a semi-sealed plastic or paper sack at room temperature for up to a day.

Makes 3-4 cups popped cheese corn.
*Nutritional Information: this does not contain the amount of scant carbs totaled in for popcorn seasoning. If te label reads “0,” I’d add .2-.3 carbs per serving of seasoning used to be on the same side. 0 carb on many labels simply means “less than .5”.

For 1/2 recipe: Calories: 255.5, Carbohydrates: 1.7 g, Fiber:Ā  0 g, Net Carbohydrates:Ā  1.7 g, Protein: 12.65 g, Fat: 22 g
Per entire recipe: Calories: 511, Carbohydrates: 3.4 g, Fiber: 0 g, Net Carbohydrates: 3.4 g, Protein: 25.3 g, Fat: 44.5 g

Print Friendly, PDF & Email


  1. Hi! Just wondering, since I don’t have a dehydrator, can I place the popcorn or cheese puffs back into the oven without the heat being on? What do you think?

    Thanks, Anne

  2. Omg i really want to make these but i dont have a dehydrator. Can i use something else?

    I love your site btw, everything you make looks delicious šŸ™‚

  3. how ’bout oopsie cheesy crackers? with dip….mmmmmmm……

  4. You are a freaking genius. šŸ™‚

  5. Love your site …. I have always said if you do low carb you have to be creative and i think you got it goin on.

  6. Hi Jamie, am curious to try these but ehm….’point 8) Let slightly’
    what exactly?? I am guessing the word cool was to go in between but am not sure…. please explain šŸ™‚ Thanks for the awesome nosh!

    • What? You can’t read my mind? Pfft. Sorry about that. You were right; it’s cool slightly. I made the edit and appreciate you helping me find those lost words.

  7. Hi,

    this looks delicious:) I’m really looking forward to try to make these. I do have one question, I live in The Netherlands and we don’t have flavored popcorn salt.. Can you tell me what is in it so maybe I can combine some herbs or something like that;)


  8. Thanks Jamie! Those sound amazing, think I’m going to try the hot popcorn tonight:)

  9. I followed the oopsie role suggestion and added some cinnamon and stevia, it was so good it got me thinking about the oopsie popcorn with the same. It’s feakin wonderful, not quite caramel popcorn but there’s just enought sweet w/ cinnamon that it’s a nice afternoon treat. Just thought I’d share.

    • That sounds really good! I like that idea of adding sweetener and cinnamon. I am thinking of a caramel popcorn option for sugar free people like us, and will keep you posted.

  10. I just discovered your site today! Funny thing, this morning I was craving popcorn and thought I wonder if one of those low carb geniuses out there have a substitute. I was just browsing your recipe section and came to this! I am so going to try this! I need to get some popcorn seasoning…I can’t wait to try!!!!!!!!!

  11. pudgybunny says

    Are they crunchy? Oopsie rolls are so spongy it is hard to picture any crunch.

  12. Yummers! I just took some of these out of the dehydrator. Instead of cream cheese, I used 3 T mayo (Duke’s = zero carbs!) and about 1 T butter. They were pretty good on their own, but when I put a sprinkling of popcorn cheese powder on them, they were great! Now, I’m wondering if I can dehydrate cheese and powder it. šŸ™‚

  13. Ooh. yummy :~)

    Thanks for sharing. I will definitely try these

  14. Is there a way to make these if you are allergic to Egg?! (Late to the party I know…)

  15. Sue Sheane says

    What about a smoker without wood chips rather than oven?


  1. […] Carb Popcorn – I just came across this recipe, but I am willing to try it out. Hopefully it is a good substitute for my movie popcorn […]

Leave a Reply to Nikki Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.