These Keto Pop Tarts take me back to childhood memories. There’s nothing quite like waking up in the morning, toasting a pop-tart, and biting into that flaky crust filled with gooey sweetness. The brown sugar cinnamon pop-tart has always been my favorite—it’s like the perfect cinnamon roll toaster pastry filled with warming cinnamon and topped with sweet brown sugar icing.
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Traditional Pop-Tarts are packed with sugar, refined flour, and artificial additives, with a single pastry containing about 200 calories and a whopping 30+ grams of carbs (most of which come from sugar!). If you eat the whole package of two pop tarts (and who doesn’t?), that’s 60 grams of carbs—well over what most of us would typically want to consume for a snack or breakfast.
That’s why I created these keto pop tarts, a healthy Pop Tarts alternative that tastes just as indulgent but with a fraction of the carbs. Each serving of one of my low-carb Pop Tarts contains just 2 grams of net carbs, thanks to wholesome, high-quality ingredients that make them both keto-friendly and delicious.
So, if you’ve been missing Pop-Tarts on your low-carb journey, you’re in for a treat. Let’s dive into what makes these homemade Pop Tarts so special!
The Ingredients for Keto Pop Tarts
Creating the perfect healthy Pop Tarts alternative took some trial and error, but every ingredient in this recipe plays an essential role. Here’s what I use to replicate the nostalgic taste and texture of traditional Pop-Tarts while keeping them low-carb and high-quality.
The Dough
The dough is the heart of a good Pop-Tart. It needs to be sturdy enough to hold the filling, yet soft and flaky when you bite into it. For this, I use a combination of:
- Blanched Almond Flour:
Almond flour provides the base of the dough, giving it a rich, nutty flavor while keeping it low-carb. Unlike regular flour, almond flour is gluten-free and packed with healthy fats and protein, making it a staple in keto baking. - Coconut Flour:
Coconut flour complements almond flour by absorbing moisture and creating a soft, doughy texture. It’s high in fiber and helps keep the net carbs down while giving the dough the structure it needs. - Xanthan Gum:
Xanthan gum is a secret weapon in gluten-free baking. It acts as a binder, giving the dough elasticity and helping it hold together without falling apart. This is key to replicating the texture of traditional Pop-Tart dough. - Cream Cheese:
Softened cream cheese adds richness and moisture to the dough. It also helps create a slight tanginess that mimics the buttery flavor of traditional pastries. - Greek Yogurt:
Greek yogurt adds protein and a light, tender texture to the dough. It also provides a subtle tang that balances out the sweetness of the filling and frosting. If you prefer a flakier crust, you can swap this with softened butter, but I find the yogurt keeps it light and soft. - Eggs:
Eggs bind the dough together, giving it structure and a slight lift. The egg wash also helps create that beautifully golden crust that makes these homemade Pop Tarts look as good as they taste.
The Filling
The filling is where the magic happens, especially if you’re recreating the classic brown sugar cinnamon Pop-Tart. Here’s what I use to get that nostalgic, sweet-spiced flavor:
- Powdered Sugar-Free Sweetener:
A powdered sweetener like erythritol or allulose mimics the texture of powdered sugar without spiking your blood sugar. It’s essential for both the filling and frosting, as it dissolves beautifully and adds the right level of sweetness. - Ground Cinnamon:
Cinnamon is the star of the show here, providing that warm, comforting spice that makes brown sugar cinnamon Pop-Tarts so irresistible. - Salted Butter:
Butter binds the filling together and adds a rich, creamy texture. The slight saltiness enhances the sweetness of the cinnamon and sweetener, creating a perfectly balanced flavor.
The Frosting
No Pop-Tart is complete without frosting! For the glaze, I keep it simple and keto-friendly:
- Powdered Sweetener:
Once again, powdered erythritol or allulose is the star here. It creates a smooth, glossy glaze that hardens slightly when cooled, just like the frosting on store-bought Pop-Tarts. - Unsweetened Dairy-Free Milk:
A splash of unsweetened almond or coconut milk thins out the frosting while keeping it dairy-free and low-carb. - Vanilla Extract:
A tiny hint of vanilla enhances the sweetness of the frosting and ties all the flavors together.
How These Keto Pop Tarts Compare to the Original
Now let’s talk numbers. A regular brown sugar cinnamon Pop-Tart contains about 33 grams of carbs and 15 grams of sugar per pastry. Compare that to my low-carb Pop Tarts, which have just 2 grams of net carbs and less than 1 gram of sugar per half pastry.
Not only are these keto Pop Tarts lower in carbs, but they’re also made with wholesome, high-quality ingredients. Instead of refined flour and high-fructose corn syrup, you’re fueling your body with almond flour, coconut flour, and sugar-free sweeteners that won’t spike your blood sugar.
And let’s be real—the taste is incredible. These homemade Pop Tarts have all the warm, cinnamon-filled goodness of the original, but with a buttery, flaky crust that melts in your mouth.
Tips and Tricks
Here are a few tips to help you nail this recipe:
- Chill the Dough:
Letting the dough rest in the fridge for at least 15 minutes makes it easier to roll out and prevents it from sticking. - Roll Between Parchment Paper:
Keto dough can be sticky, so rolling it between two sheets of parchment paper is a game-changer. It also helps you achieve that perfect, even thickness. - Don’t Overfill:
It’s tempting to load up on the filling, but too much can cause the Pop-Tarts to burst during baking. Stick to about a tablespoon per pastry for the best results. - Use an Egg Wash:
Brushing the edges with egg wash helps seal the Pop-Tarts, while brushing the tops ensures a beautiful golden-brown crust. - Cool Completely Before Frosting:
Let the Pop-Tarts cool to room temperature before adding the frosting, or it will melt and slide off.
FAQs
Can I freeze these Pop-Tarts?
Absolutely! These keto Pop Tarts freeze beautifully. Once they’re baked (but before frosting), let them cool completely, then store them in an airtight container or freezer bag. When you’re ready to eat, reheat them in the oven or toaster, then add the frosting.
What other flavors can I make?
While this recipe focuses on brown sugar cinnamon, you can get creative with the filling! Try sugar-free jam for a fruity twist or a chocolate hazelnut spread for a decadent treat.
What’s the best way to store leftovers?
Store your homemade Pop Tarts in an airtight container in the fridge for up to 3 days, or freeze for longer freshness. Just pop them in the toaster or microwave to warm them up before serving.
Ready to make them?
I hope you love these keto Pop Tarts as much as I do! They’re the perfect balance of nostalgia and nutrition—a true healthy Pop Tarts alternative that you can enjoy guilt-free.
If you give this recipe a try, I’d love to see how they turn out! Leave a comment below, rate the recipe, and don’t forget to post a photo on Instagram and tag me. I can’t wait to see your creations!
XO,
Sarah
Keto Pop Tarts
Want to save this recipe?
I’ll email this post to you, so you can come back to it later! -Sarah
Ingredients
Pop-tart dough:
- 1 cup blanched almond flour 112g
- 2/3 cup coconut flour 74g
- 2 Tbsp granulated sugar-free sweetener 24g
- 1 tsp xanthan gum 3g
- 1/2 cup cream cheese softened (113g)
- 1/2 cup Greek yogurt 113g
- 2 large eggs
- 1 large egg beaten, for egg wash
Filling:
- 2/3 cup powdered sugar-free sweetener 127g
- 1 Tbsp ground cinnamon 8g
- 2 Tbsp salted butter softened (28g)
Frosting:
- 1/2 cup powdered sugar-free sweetener 96g
- 2 1/2 tsp unsweetened dairy-free milk
- 1/8 tsp vanilla extract
Instructions
- Preheat oven to 375°F. Line a sheet pan with parchment paper.
- Make dough: stir all dry ingredients together in a bowl. Warm cream cheese in the microwave until easy to stir. Add cream cheese, yogurt, and 2 eggs to dry ingredients and stir until dough forms. Place dough in the refrigerator while you make the filling, or at least 15 minutes.
- Combine all filling ingredients in a bowl and stir until crumbly.
- Roll dough between parchment paper to about 1⁄8-inch thick. Cut into approximately 3.5×4.5-inch rectangles for large pop-tarts, or ~2×3-inch rectangles for smaller pop-tarts.
- Place one rectangle on the baking sheet. Brush around the edges with egg wash. Place filling in the center, leaving 1⁄2-inch of space around edges. Take another rectangle, brush one side with egg wash, and place egg wash-side down on top of the filling. Press edges down and trim if needed for cleaner looking edges. Brush outside of pop-tart with egg wash, then crimp edges with the end of a fork.
- Bake 12-15 minutes for large pop-tarts, 7-10 minutes for smaller pop- tarts. Allow to cool. Combine all frosting ingredients, stir until smooth, and spread on top of pop-tarts. Enjoy!
Sooo good!