Corn-syrup and Cane-sugar-Free Caramel Popcorn Recipe


gluten free sugar free corn syrup free caramel corn

What’s the problem with how traditional caramel corn is made? The primary ingredients are usually corn syrup and refined white sugar (not at all beneficial to our health or mood).  Also, you often have to fight to keep the caramel corn on the baking sheets as you stir it during baking.  All these problems have been solved with this new recipe.  Natural sweeteners replace the corn syrup and white sugar and the mixture is baked in a casserole dish.  Easy and yummy! I’m also always amazed by how large a batch is made with such a small amount of ingredients.

Pop ½ cup of popcorn (produces 2-3 quarts of popcorn)

3 Tbsp. coconut oil/butter
1/3 cup honey and/or maple syrup
up to ¼ tsp. sea salt
Pinch of baking soda
opt.: 2 Tbsp. molasses*

Pour popped popcorn into a large casserole dish (or two smaller ones).  Heat the rest of the ingredients (except for the baking soda) in a saucepan until bubbly.  Keep on a low boil, whisking occasionally- for 4-5 minutes- until the mixture begins to thicken.  Whisk in a pinch of baking soda and then pour over the popcorn.  Mix until popcorn is well coated.  Bake for 1 hour at 275 degrees, stirring every 15-20 minutes.  Pour into a large glass bowl and allow to cool before serving.  Store in an airtight container to keep crisp.
* adding molasses gives it a more old-fashioned flavor (sorry- no toy prize included!).
Opt: add 1/2 cup nuts (cashews, almonds) to the popcorn before topping with the caramel sauce

By the way- if you want to make a less-sweet version (more like “Kettle Corn”) you can cut the amount of oil and honey in half.


Author Information: Kim Wilson has spent over 12 years working exclusively with whole foods to develop recipes that satisfy a variety of needs (for those just beginning to eat healthy to serious raw-fooders to those with extensive food allergies and health conditions like candida)- all in a tasty, enjoyable and affordable way.  Her recipes don’t just avoid ingredients that contain gluten, but also a number of other foods that are problematic for many people (soy, dairy, eggs, sugar, yeast, animal products, etc.).  Whereas most gluten-free products and recipes depend heavily upon refined ingredients and costly gums and starches (devoid of nutrition, fiber and flavor!) her recipes are prepared exclusively with whole foods.  So when you prepare gluten-free recipes in this way, not only will you be eating gluten-free and allergen-free, but you’ll be eating better!

Her website: Simply Natural Health

Home of her newest ebook Good and Easy Eats
Her recipe blog: WHOLEmade
Be sure to sign up for her free weekly newsletter, Wholesome Tidbits, and keep updated on new recipes at Simply Natural Health on Facebook!

About Kim Wilson

  • Frances says:


    What a great recipe. My son is on a GFCF diet. We also try to avoid refined sugars and Corn Syrup and other additives. We loved it. It is great to have a healthier alternative. Thanks for sharing.


  • Carolyn says:

    We’ve got caramel popcorn in the oven, we had a hard time keeping out of it before it went in. We cheated & used two & half bags of Diacetyl free microwave popcorn & also added spanish nuts for hubby. Thanks for a great recipe :-)

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