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Cheesy Keto "Popcorn"

4.8 stars, average of 55 ratings

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Today I've got a crunchy cheesy snack for you! These cheese bites taste like a cross between savory meringues and popcorn, especially if you add a few drops of popcorn extract.

Unlike popcorn made from corn, these crunchy cheese bites are not just low in carbs but also high in protein and low in calories. You can keep these plain and simple or add any spices and/or herbs for extra flavor boost!

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Hands-on Overall

Serving size 4-5 pieces

Allergy information for Cheesy Keto "Popcorn"

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 4-5 pieces)

Net carbs0.5 grams
Protein6.6 grams
Fat2.9 grams
Calories56 kcal
Calories from carbs 4%, protein 48%, fat 48%
Total carbs0.5 gramsFiber0 gramsSugars0.2 gramsSaturated fat1.8 gramsSodium216 mg(9% RDA)Magnesium6 mg(2% RDA)Potassium33 mg(2% EMR)

Ingredients (makes 8 servings)

  • 3 large egg whites
  • 1/8 tsp cream of tartar or apple cider vinegar
  • 2 tbsp egg white powder (12 g/ 0.4 oz)
  • 1 cup grated Parmesan cheese or other Italian style hard cheese (90 g/ 3.2 oz)
  • Optional: 1/8 to 1/4 tsp popcorn extract, herbs and/or spices to taste


  1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Start by whipping the egg whites. with cream of tartar (or use 1/8 tsp of apple cider vinegar). Optionally, add 1/8 to 1/4 tsp popcorn extract and/or any spices and herbs of choice.
  2. Beat until soft peaks form and then add the egg white powder. Beat until stiff peaks form. Cheesy Keto "Popcorn"
  3. Add the parmesan cheese and gently fold in using a rubber spatula. Cheesy Keto "Popcorn"
  4. Using a spoon, create 35 to 40 small mounds. Place in the oven and bake for 5 minutes. After 5 minutes, turn the temperature down to just 120 °C/ 250 °F (fan assisted), or 140 °C/ 285 °F (conventional) and bake for another 40-45 minutes, turning the tray halfway. Cheesy Keto "Popcorn"
  5. When done, the mounds should be completely dehydrated. Remove from the oven and set aside to cool down. Once cool, place in a container and cover with a lid. Cheesy Keto "Popcorn"
  6. Store at room temperature for up to 2 weeks. Cheesy Keto "Popcorn"

Ingredient nutritional breakdown (per serving, 4-5 pieces)

Net carbsProteinFatCalories
Egg white, fresh
0.1 g1.3 g0 g6 kcal
Cream of tartar, raising agent
0 g0 g0 g0 kcal
Egg white powder
0.1 g1.3 g0 g5 kcal
Parmesan cheese
0.4 g4 g2.9 g44 kcal
Total per serving, 4-5 pieces
0.5 g6.6 g2.9 g56 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (6)

Question: Do Egg Whites in the carton work for these??  I could see making these on a Regular Basis!  I was known to eat  Popcorn Dinner.... oops!

Absolutely! 😊

Question about the egg white powder. Do you mean the egg powder you can use for no egg white royal icing? Or egg protein powder like jay robb?  This recipe looks really interesting and I’ll be making it soon, thank-you.

Hi Kim, the one I'm using is powdered egg whites which should be the only ingredient (not egg white protein powder although that should work too). I hope this helps!

Your print button doesn't work.

Hi Deni, that is not us, that is Facebook. Sadly they are doing something that interferes with some blog functions so it's out of our control. You need to open the recipe in a browser as opening directly via the Facebook link causes this issue.