My protein pop tarts are packed with over 20 grams of protein, plus fiber and whole grains. They are crisp on the outside with a gorgeous jam filling.
If you love high protein desserts like we do, try my protein pudding, protein cookie dough, and protein rice krispies.
Table of Contents
If you have health goals to meet, I’ve got you covered with my protein-packed pop tarts!
Inspired by my healthy pop tarts, I wanted to squeeze in a little more nutrition while keeping the same nostalgic flavors I remember as a kid. Using a handful of wholesome, easy-to-find ingredients, I’ve done exactly that!
Why I love this recipe
- They’re actually healthy. Each pop tart has 20 grams of protein plus whole grains. I even swap some of the sugar for applesauce for a natural sweetener.
- Way cheaper than store-bought. Those Legendary Foods pop tarts are tasty, but I’m not paying $6 per pack. Not when I can make them at home for a fraction of the cost.
- Customizable. Swap the jam, make chocolate pop tarts, or cut the carbs. I’ll explain how later on!
- Next level easy. If you ever thought pop tarts were too complicated to make at home, my recipe will convince you otherwise.
Key Ingredients
- Whole wheat flour. Sifted to remove any clumps. I tested this with white flour and pastry flour and noticed no difference.
- Protein powder. Use any type of unflavored or vanilla protein blend. I used whey protein isolate but have also tested this with casein protein powder and vegan protein powder.
- Sugar. Regular white sugar works just fine.
- Baking powder. To help the tarts rise. Please don’t use baking soda, as it won’t have the same effect.
- Applesauce. To bind the ingredients and add sweetness. It also cuts down on the added fat.
- Oil. I use canola oil, but any neutral oil will do.
- Vanilla extract. For essential vanilla flavor.
- For the filling. I like to use strawberry jam, but any jam words.
- For the frosting. A mix of powdered sugar, protein powder (optional), half-and-half, vanilla, and sprinkles.
How to make protein pop tarts
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Make the dough. In a medium bowl, combine the dry pastry ingredients. In a separate bowl, combine the wet ingredients. Add the wet ingredients to the dry and mix to form a dough.
Step 2- Shape it into a ball, cover it in plastic wrap, and refrigerate for 15 minutes.
Step 3- Roll. Cut the dough in half. Place one-half onto a sheet of parchment paper. Cover with another sheet of parchment and roll it out to ⅛-inch thick.
Step 4- Add filling. Using a pizza cutter, cut it into 8 rectangles. Place a heaping spoonful of jam into the center of each. Top each tart with another rectangle and seal the edges with a fork.
Step 5- Bake the tarts for 10-15 minutes or until lightly golden brown. Transfer them to a wire rack to cool.
Step 6- Add the glaze. Whisk together all of the icing ingredients until smooth. Spread it over the tops of the cooled tarts, then top with sprinkles.
Arman’s recipe tips
- Don’t overstuff the tarts. Too much filling will make them leak out of the edges. Stick to 2 tablespoons.
- Work with the dough. My pop tart dough is super flexible so if needed, feel free to roll it out again!
- Add even more protein. Make a protein glaze by whisking together vanilla protein powder with powdered sugar, then thin it out with milk.
Variations
- Chocolate. Use chocolate protein powder, swap the filling for my healthy Nutella, and drizzle with melted chocolate and sea salt.
- Brown sugar cinnamon. Swap the filling for a mix of cinnamon, brown sugar, and a splash of milk, add cinnamon to the glaze, and bonus points if you use cinnamon roll protein powder!
- Blueberry. Use blueberry jam and whisk blueberry juice into the glaze.
Frequently asked questions
Yes, you can. In fact, this was my original homemade pop tart recipe that I adapted to pack in extra protein.
Not to stress! This can sometimes happen depending on the brand of wheat flour you use. I recommend adding some ice water to smooth out the dough. Work in small increments (1 teaspoon at a time).
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Preheat the oven to 170C/325F. Line a baking tray with parchment paper. Set aside.
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In a medium mixing bowl, add flour, protein powder, sugar, and baking powder and whisk together. Set aside. In a small mixing bowl, mix together the applesauce, oil, and vanilla extract until smooth.
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Add the wet ingredients to the dry ingredients and mix to form a dough. If the dough is a little dry, add 1-2 teaspoons of ice-cold water. Shape into a ball, cover in plastic wrap, and allow to rest in the fridge for 15 minutes.
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After resting, cut the dough in half. Place one half of the dough onto a sheet of baking paper, cover with another sheet of baking paper, and roll the dough out to ⅛-inch thick.
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With a pizza cutter, cut the pastry into 8 equal rectangles. Repeat with the remaining pastry. Arrange the cut pastry rectangles onto a prepared tray lined with parchment paper. Place a heaping serving of jam into the center of each pastry rectangle and slightly spread out, leaving space around the edges.
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Top each pop tart with a pastry piece and press down to seal the edges. Using a fork, press around the edges to ensure all edges are sealed.
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Bake the pop tarts in the oven for 10-15 minutes or until lightly golden brown. Remove from the oven and allow the pop tarts to cool on a cooling rack.
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In a mixing bowl, whisk together the confectioner’s sugar, milk, and vanilla. If needed, add more milk. Spread over tops of cooled pop tarts, leaving a small rim uncoated around all sides. Sprinkle tops with sprinkles and allow the glaze to set at room temperature.
Make them gluten-free. Use gluten-free all-purpose flour with xanthan gum added.
Make them low carb. Swap the flour for blanched almond flour and use sweetener (I like allulose), powdered sweetener, and keto jam.
TO STORE: Leftover pop tarts should be stored in an airtight container in the refrigerator for up to one week.
TO FREEZE: Place cooled pop tarts in a freezer-safe container and freeze for up to six months. Let them thaw overnight in the fridge.
TO WARM UP: Place a pop tart in the toaster oven or air fryer and heat until warm, or microwave them for 10 seconds.
Serving: 1servingCalories: 197kcalCarbohydrates: 29gProtein: 21gFat: 8gSodium: 124mgPotassium: 69mgFiber: 1gSugar: 8gVitamin A: 2IUVitamin C: 0.1mgCalcium: 99mgIron: 1mgNET CARBS: 28g
