Free Printable: Low Carb & Keto Food List

• My Keto Popcorn Actually Satisfies That “Popcorn” Craving
• Ingredients & Substitutions
• How To Make Keto Popcorn
• My Recipe Tips & FAQs
• Keto Popcorn Recipe card
• More Keto Snacks For Movie Night
• Recipe Reviews

My Keto Popcorn Actually Satisfies That “Popcorn” Craving

I know popcorn isn’t keto, but puffed cheese is, and trust me, it’s way better than it sounds. When I first started the keto diet , popcorn was one of the hardest things to give up. So I started testing alternatives. After lots of trial and error (and a few batches that turned into cheese crisps 😂), I landed on this version of keto popcorn that’s actually surprisingly close to the real thing. It isn’t identical in texture (nothing really is), but it’s close enough that I make it every time we do movie night. Here’s why:

• Tastes just like movie night – The combo of buttery coconut oil, cheddar powder, and corn extract gives it that salty, cheesy, popcorn-y flavor, but it only has 1.2 grams net carbs per serving.
• Crunchy and satisfying – The key is fully drying the cheese before baking. When it puffs, it gets light and crisp — kind of like popcorn, just a little denser and cheesier (which I like).
• Clean ingredients only – Real cheese, no weird coatings, and none of the additives you’ll find in packaged snacks. It’s keto, low carb, gluten-free, and high in protein.

Make it with me and see why this keto popcorn is always on repeat at my house.

“I’ve been buying something similar to this recipe at the local market, but they don’t always have it and we were craving it, so I tried your recipe. The fam loved it! Thanks for making our day.” –Jen

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my keto popcorn recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Provolone Cheese – I’ve tested this with cheddar and gouda too, and they both work great, but just make sure the cheese is firm and low-moisture. Soft cheeses like mozzarella or brie won’t puff — they just melt into a puddle. I usually go with provolone because it has a mild flavor that doesn’t overpower the toppings. It puffs up nicely and gives the closest popcorn vibe.
• Butter Flavored Coconut Oil – Sounds a little strange, but this stuff tastes more buttery than actual butter. You can definitely use regular butter if you prefer, but I always get the best popcorn flavor with the coconut oil version.
• Sweet Corn Extract – This is my secret ingredient, and I’m kind of obsessed with it! It gives you that real “popcorn” flavor without the carbs, and it’s the same one I use for keto cornbread . Not all brands have the same flavor punch, so I highly recommend using this one for the best results.
• White Cheddar Cheese Powder – A little sprinkle of this at the end totally levels it up. I use it here for that cheesy popcorn feel, but it’s great for sauces, crackers, or even seasoning roasted veggies.

How To Make Keto Popcorn

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Shape the cheese. Preheat the oven and line a baking sheet with parchment. Add the cheese cubes with a little space between them and bake just until the edges start to round out.
2. Tweak if needed. If any pieces spread too much, gently nudge the edges back in while they’re still warm. Let them cool completely before moving on.

1. Dry the cheese. Cover the pieces with a paper towel and leave them on the counter until they’re completely hard. If they still feel rubbery, they need more time.
2. Bake Again. Remove the paper towel and pop the cheese puffs into a hot oven. Bake until most of the pieces puff up, then take them out right away so they don’t burn.
3. Finish with toppings. Let the keto popcorn cool so it gets crispy, then toss with melted butter or coconut oil, corn extract, and a sprinkle of white cheddar powder.

• For consistent puffing, make sure all your cheese cubes are the same size. If the height, width, and depth are uneven, they’ll cook unevenly too.
• If your pieces are slightly rectangular, stand them upright so they’re as tall as possible. It helps them puff more instead of flattening out.
• Melting the cheese slightly before drying helps it puff better and gives you rounder pieces. I recommend it, but just keep a close eye so they don’t turn into crisps . (Still tasty, but not popcorn!)
• Let them dry all the way. This is the most important part. If the cheese still feels rubbery, it’s not ready. Fully dried cheese is the key to getting that airy crunch.
• Add toppings right before serving. If you add butter or oil too early, the keto popcorn gets soft. And without it, the seasoning won’t stick. I always wait until just before eating to toss everything together.
• Is it safe to leave cheese out for 3 days? Yep! According to the USDA , hard cheeses like provolone don’t actually need refrigeration. Since we’re drying it out, there’s no moisture left to spoil.
• Can I use a dehydrator or microwave to dry the cheese instead? I’ve tested a dehydrator, and it didn’t work great. It darkens the cheese and it doesn’t puff up. I haven’t tried the microwave yet, but if you do, report back!
• What if they don’t puff? If your cheese didn’t puff, it was probably still too moist or got overbaked during the shaping step, but it will still be delicous.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 oz Provolone cheese (cut into 1/2-inch cubes – size is important!) ▢
• 1/2 tbsp Butter flavored coconut oil (or plain butter) ▢
• 3/4 tsp Sweet corn extract ▢
• 1 1/2 tbsp White cheddar cheese powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

(Optional) Shape The Cheese:

1. Preheat the oven to 300 degrees F (148 degrees C). Line a baking sheet with parchment paper.
2. Arrange the 1/2-inch cheese pieces on the parchment paper, at least an inch apart. Bake for about 2-4 minutes , until the cheese pieces start to slightly melt to form rounded edges, but do not spread too far.
3. Remove from the oven. While the cheese is still warm, use a small spatula or your fingers to push the edges inward a bit if the cheese spread too much. The pieces should be round and thicker than typical sliced cheese.
4. Cool completely.

Basic Keto Popcorn:

1. Cover the cheese pieces with a paper towel and leave on the counter for at least 3 full days, until they are completely hard. (Squeeze them to check if they are ready – if they are at all rubbery, they need more time!)
2. Preheat the oven to 350 degrees F (176 degrees C). Remove the paper towel and place the pan into the oven for 4-5 minutes , until the cheese pieces puff up. Watch closely to avoid burning. Remove immediately once most pieces are puffed up.
3. Cool the keto popcorn completely to get it crisp.
4. Right before serving, in a small bowl, whisk together the butter flavored coconut oil or plain butter and corn extract.
5. Toss the keto popcorn with the corn flavored butter mixture. Sprinkle with white cheddar cheese powder and toss again.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 12 pieces, or 1/4 entire recipe

• Tips: Check out my recipe tips above to help you get the puffiest, crispiest keto popcorn with the best texture and flavor!
• Store: Keep in an airtight container for 3-4 days. Add the topping right before eating for best crunch.
• Meal Prep: Make ahead if you dare… you might just want a batch going all the time!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Popcorn

More Keto Snacks For Movie Night

If you loved this keto popcorn, here are a few more keto snacks for movie night that I like to keep on hand when the craving for something crisp and salty hits:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Popcorn

My keto popcorn turns cheese into crunchy, airy puffs with bold, buttery flavor. It’s so good, you’ll want it every time you watch a movie.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-popcorn/

Ingredients

• 4 oz Provolone cheese (cut into 1/2-inch cubes - size is important!)
• 1/2 tbsp Butter flavored coconut oil (or plain butter)
• 3/4 tsp Sweet corn extract
• 1 1/2 tbsp White cheddar cheese powder

Instructions

(Optional) Shape The Cheese:

1. Preheat the oven to 300 degrees F (148 degrees C). Line a baking sheet with parchment paper.
2. Arrange the 1/2-inch cheese pieces on the parchment paper, at least an inch apart. Bake for about 2-4 minutes , until the cheese pieces start to slightly melt to form rounded edges, but do not spread too far.
3. Remove from the oven. While the cheese is still warm, use a small spatula or your fingers to push the edges inward a bit if the cheese spread too much. The pieces should be round and thicker than typical sliced cheese.
4. Cool completely.

Basic Keto Popcorn:

1. Cover the cheese pieces with a paper towel and leave on the counter for at least 3 full days, until they are completely hard. (Squeeze them to check if they are ready - if they are at all rubbery, they need more time!)
2. Preheat the oven to 350 degrees F (176 degrees C). Remove the paper towel and place the pan into the oven for 4-5 minutes , until the cheese pieces puff up. Watch closely to avoid burning. Remove immediately once most pieces are puffed up.
3. Cool the keto popcorn completely to get it crisp.
4. Right before serving, in a small bowl, whisk together the butter flavored coconut oil or plain butter and corn extract.
5. Toss the keto popcorn with the corn flavored butter mixture. Sprinkle with white cheddar cheese powder and toss again.

Maya’s Recipe Notes

Serving size: 12 pieces, or 1/4 entire recipe

• Tips: Check out my recipe tips above to help you get the puffiest, crispiest keto popcorn with the best texture and flavor!
• Store: Keep in an airtight container for 3-4 days. Add the topping right before eating for best crunch.
• Meal Prep: Make ahead if you dare… you might just want a batch going all the time!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)