Maple Pecan Popcorn

I hope everyone survived the holiday feasting!  After a nice long and relaxing weekend, I have a seriously long ‘to do’ list today!

But first, I have a fun holiday recipe to share with you.  Made with one of my favorite food groups…popcorn!

I love popcorn!

It’s a nice high fiber and low calorie treat especially if you simply pop in the microwave or on the stove top with a bit of oil and season with a hint of salt.

This recipe, however, is a bit more decadent.

But every now and again decadent is good, right?

So for a special once in a while treat or for holiday food gift giving…Give this Maple Pecan Popcorn a whirl.

Add a bit of buttery-maple syrup and some pecans and pumpkin seeds…to simple popcorn.

Oh yes, it’s really, really good.

First, I put about 1/2 cup of popcorn seeds in a parchment bag. {A brown paper bag works too}

Placed it in the microwave for about 2 1/2 minutes.

Then I toasted up some pecans and pumpkin seeds in a large skillet over medium heat.

I tossed the seeds, nuts and popcorn onto a cookie sheet lined with parchment paper. {Remove all un-popped kernels}

Then I made the maple-y butter drizzle.

Poured it on top and quickly tossed to cover the popcorn, nuts and seeds in this sweet and buttery infusion.

Then I baked for a few minutes…and then…YUP, it’s munch time.

So very yummy….but addictive.  

Enjoy! And yes, FODMAPers this is FODMAP friendly in a reasonable portion (1 cup).

FODMAP newsflash:  The Monash App is almost ready to be shipped to Apple for review…stay tuned–I will be sure to let you know when it’s ready for download!

This popcorn makes a great holiday foodie gift but is best enjoyed within a few days of making for optimal freshness and flavor.

Maple Pecan Popcorn

Category: Low FODMAP Appetizers & Snacks, Low FODMAP Recipes

Maple Pecan Popcorn


  • 6 cups popped popcorn (I started with about 1/2 cup seeds to place in microwave for 2 1/2 minutes but cooking times vary so take popcorn out as soon as popping slows down to avoid burning!!)
  • 1/2 cup pepitas (de-shelled pumpkin seeds)
  • 1 cup pecans
  • 6 Tablespoons butter
  • 3/4 cup firmly packed brown sugar
  • 2 Tablespoons maple syrup
  • 1/4 teaspoon baking soda
  • 1 tsp vanilla extract


  1. Preheat oven to 300 degrees.
  2. Toast pumpkin seeds and pecans over medium heat in skillet, stirring until fragrant. Remove from heat.
  3. Prepare a cookie sheet with parchment and place popped popcorn (remove any residual unpopped kernels) and nuts/seeds evenly on cookie sheet.
  4. Over medium heat, add butter, sugar and maple syrup. Stir until melted and starting to bubble.
  5. Stop stirring and allow to cook over low-medium heat for another 5 minutes. (Shouldn't burn)
  6. Remove from heat and add in baking soda and vanilla. -Careful mixture is hot!
  7. Using a wooden spoon lightly oiled or a non-stick scraper that can handle high heat--drizzle maple topping over popcorn and mix to evenly distribute.
  8. Place popcorn mixture in oven and bake for 15 minutes.
  9. Remove and cool down a bit before you munch!
  10. Wait until it is fully cooled before storing. I store in parchment paper bag.