Keto Pop Tarts
Homemade Keto Pop Tarts have a flaky dough filled with three different fillings. They are going to cure your morning sweet tooth and will impress all the food critics in your life! They are gluten-free, grain-free, low-carb, and keto-friendly with only 3 net carbs.
If you are scratching your head wondering if it’s true that you can eat pop tarts while eating a low carb diet, you are in LUCK! With my recipe for low-carb pop tarts, you can enjoy them without the guilt or processed ingredients.
One thing that was important to me was developing different flavor options. So, I came up with gluten free keto strawberry filling, blueberry filling, and brown ‘sugar’ cinnamon filling. They are all so good; it’s hard to decide which is my favorite. This is great when you have picky eaters that don’t all like the same fillings.
In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.
Oh, and if you are wondering if this recipe is too complicated for a beginner, it’s not! Thankfully, it only takes about 20 minutes to prep, and there is nothing difficult about the process.
Ingredients
Low Carb Pastry Dough:
- Flour – You’ll need a combination of almond flour and coconut flour to get the ideal pastry dough.
- Butter – The key here is using cold butter. If the butter is too warm, it’s not going to blend properly.
- Cold Water – Another important factor is using cold water.
- Egg – All you need is one egg to bind the flour and butter together.
- Salt – Just a dash of salt is all you need to enhance the flavors.
Many homemade pop tart recipes use puff pastry or pie dough. This low carb dough works just as well!
Strawberry Filling:
- Strawberries – Fresh strawberries are the perfect fruit to make the filling extra sweet and delicious.
- Sweetener – You don’t need a lot of sweetener because strawberries are naturally sweet. You can use my sweetener, monk fruit, or your choice.
- Extract – You can use either vanilla or lemon extract, depending on your preference.
- Xanthan Gum – Using xanthan gum is going to help thicken the filling, so it’s not runny.
Blueberry Filling:
- Blueberries – They are so good and make a lovely filling for these keto pop tarts.
- Sweetener – Again, the sweetener is going to help enhance the natural sweetness in the filling.
- Vanilla or Lemon Extract – Either works great, but with the blueberries, I really like lemon extract. Lemon and blueberries go so well together.
- Xanthan Gum – You’ll need a little bit to get the right consistency from the filling.
Brown Sugar Cinnamon Filling:
- Brown Sugar Sweetener – If you always ate the brown sugar pop tarts before going keto, you are going to love this filling! The sweetener is super delicious too.
- Xanthan Gum– I enjoy this filling because it’s just two ingredients!
Topping (optional):
- Butter, Powdered Sweetener, and Sprinkles – to make the topping all I do is mix together a tablespoon or two of softened butter and some powdered sweetener. Spread on top and add a few sugar-free sprinkles.
How To Make Keto Pop Tarts
These have a pie crust like dough and thick berry jam or sugar free brown sweetener filling. You can make one filling or all three for the low carb pop tarts.
Step One: Begin by preparing the crust. You’ll need to add all of the crust ingredients in a food processor. Mix for 2-3 minutes or until a dough ball has formed. After it’s formed, place it in the fridge while you prepare the fillings.
Step Two: For the berry fillings, you’ll need to heat each one in a saucepan over medium heat with the sweetener. Once the sweetener has dissolved, pour into a food processor or blender and mix until smooth. Add in the xanthan gum.
Step Three: For the brown sugar cinnamon filling, you just need to combine the two ingredients.
Step Four: Now is time for assembling the keto pop tarts—Preheat the oven to 350 degrees.
Step Five: Place the dough between two pieces of grease parchment paper and roll it out. Cut a 2×3 inch rectangle using a pizza cutter. Repeat the process until all of the dough is in rectangles that are 2×3 inches.
Step Six: Put a piece of parchment paper on the baking sheet and place 1/2 of the rectangles on the sheet. Then add one tablespoon of filling to each one. Press the edges together with your fingers, then crimp with a fork.
Step Seven: Bake the keto pop tarts recipe for 15-20 minutes or until all the keto pop tarts are golden brown.
Enjoy plain or top with your favorite icing and sprinkles!
Variations
There are a few other flavor combinations you may also enjoy when making homemade sugar free pop tarts. I wanted to share a few of those ideas.
Lemon Curd – Yep, you can even add some lemon curd to these pop tarts. I recommend adding it with the blueberries or strawberry filling to get an explosion of flavors.
Cream Cheese – A little bit of cream cheese is going to take them to the next level. While traditional pop tarts don’t have cream cheese, this is a fun way to play up the creamy flavor. Add 1/2 tablespoon to the filling.
Berries – If you are in the mood for raspberries or blackberries, they are also great filling options. Just swap the strawberries or blueberries for the raspberries or blackberries. Or used a berry blend to make triple berry pop tarts.
If you have keto recipes for jam that you already love you can sub those in. You just may need to thicken it with a pinch of xanthan gum or glucomannan.
Common Questions
How Long Do They Last?
They are always best when eaten the day you made them, but you can save the leftovers. These homemade gluten free pop tarts will last up to 2 days. You can leave them at room temperature or refrigerate them.
Another option is to freeze them for up to 2 months. I recommend wrapping them separately, and you can grab one here and there as needed. Or you can flash freeze them on a baking sheet, so they don’t stick together. Then place them in a larger freezer container.
Do You Need An Egg Wash?
No, you don’t have to add an egg wash to the keto pop tarts. However, if you want to, you certainly can. Just mix some egg white and a tablespoon of water together. Then brush it on the pop tarts right before baking.
Like what you see? Follow me on Facebook! Love this recipe? Leave a comment & a 5-star rating right here! Make sure you don’t miss new recipes by getting email updates!
Want to Save This Recipe?
Enter your email below & we'll send it to your inbox. Plus get great new recipes from us every week!
By submitting this form, you consent to receive emails from Joy Filled Eats
Keto Pop Tarts
Ingredients
Pastry Dough:
- 1 1/3 cups almond flour
- 1 1/2 tsp coconut flour
- 2 tbsp cold butter
- 1 1/2 tsp cold water
- 1 egg
- pinch salt
Strawberry Filling:
- 1 cup strawberries
- 2 tbsp Joy Filled Eats Sweetener (or see alternatives in recipe notes)
- 1/4 tsp vanilla or lemon extract
- 1/4 tsp xanthan gum
Blueberry Filling:
- 1 cup blueberries
- 2 tbsp Joy Filled Eats Sweetener (or see alternatives in recipe notes)
- 1/4 tsp vanilla or lemon extract
- 1/4 tsp xanthan gum
Brown Sugar Cinnamon Filling:
- 1/2 cup brown sugar sweetener
- 1/4 tsp cinnamon
- 1/4 tsp xanthan gum
Icing:
- 1/4 cup powdered sweetener
- 1 tbsp butter softened
- 1 tbsp almond milk
Instructions
Crust:
- Combine the crust ingredients in a food processor and pulse until the dough forms a ball. This may take 2-3 minutes. Chill the dough while you make the fillings.
Fillings:
- To make the strawberry and/or blueberry filling heat the berries and sweetener over medium heat until the sweetener dissolves. Transfer to a small blender or food processor and process until smooth. Add the xanthan gum.
- To make the brown sugar cinnamon filling simply stir together the ingredients.
Assembly:
- Preheat the over to 350.
- Roll out the dough between two pieces of greased parchment paper. Cut 2x3 inch rectangle with a pizza cutter. Reroll the extra dough and make more rectangles until it is all used up.
- Place one piece of the parment you were using on a cookie sheet. Gently transfer half of the rectangles to the prepared baking sheet.
- Top each of the bottom rectangles with a tablespoon of filling. Cover with a top rectangle. Press the edges together with your fingers. Use a fork to poke a few holes in the top of the pastry and to crimp the edges.
- Bake for 15-20 minutes or until golden brown. Top with icing and sprinkles if desired.
Icing:
- Mix together the powdered sweetener and butter. Thin with almond milk a little at a time until you reach a spreadable consistency. Spread on the cooled pop tarts.
Notes
Nutrition
Originally Published Apr 28, 2021. Revised and Republished May 2, 2023.
Haven’t tried the recipe as of yet,(but I LOVE a pop-tart!) I am wondering if I could substitute Carbquik for the flours?
Thanks,
Susan
I haven’t tested this with carbquik so I’m not sure, sorry.
Did you end up trying it with carbquick?! I would love to know if it worked!
Love how easy this recipe is. It’s perfect for our family!
You are such a genius figuring out how to make pop-tarts keto! These are incredible.
We just picked a bunch of fresh blueberries and were looking for a way to use them… this looks perfect! We will be trying it out tomorrow!
I’ll try to prepare these with blackberries and/or raspberry filling to customize the macros to my situation (less carb and no strawberry unfortunately since recently discovered histamine intolerance). but my nephews sure love them in the blueberries version 🙂 Also thinking about lemon curd filling with a light egg wash and a touch of powdered erythritol, and a hazelnut cream plain or with cacao to resemble Nutella filling… mouthwatering ;-P
And believe it or not, never have tasted a pop tart in my life: it’s not a common reference here in my country! It’s ironic to try a sort of copy-cat directly instead of the original 😀 Thank you for this appealing idea!