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    Home » Keto

    Keto Pop Tarts {Gluten-Free}

    Published: Mar 5, 2020 Updated: Jul 14, 2020 By: Cassidy Stauffer May contain affiliate links.

    Jump to Recipe Print Recipe
    pinnable image of paleo and keto pop tarts with text
    pinnable image of keto pop tarts

    These Gluten-Free & Keto Pop-Tarts have a flaky, buttery crust with a fresh strawberry filling and are even better than the boxed variety!

    overhead shot of keto pop tarts on cooling rack with strawberries

    Did someone say Gluten-Free & Keto Pop-Tarts?!? Uhm, yes please!

    They're flakey, fruity, and just as good (if not better!) than the original.

    They consist of 3 parts:

    1. The crust, which is made by using my Keto Pie Crust
    2. A simple fruit filling
    3. And the glaze and sprinkles

    But before we dive into the instructions, here are some things you need to know.

    Jump to:
    • A few things to know before you get started
    • The sweetener
    • 🔪 Instructions
    • Rolling out and cutting the crust
    • The frosting
    • How to store and reheat keto pop tarts
    • What to do with leftover pie crust
    • Looking for more low-carb recipes?
    • 📖 Recipe
    • 💬 Comments

    A few things to know before you get started

    • The one thing you have to have for this recipe is patience! While not difficult (I'll take you through step-by-step), you can't be in a hurry. It takes time to roll out, measure, and cut the dough. Plus, the dough has to be cold or it becomes difficult to handle. This means that you may have to randomly place the dough in the freezer for around 15 minutes to chill before you can continue with the recipe.
    • There are a lot of steps. However, you can pre-make the crust and the filling. The crust can be stored in the fridge for up to 3 days or frozen up to 3 months. If frozen, just allow to rest on the counter until it's soft enough to handle before using. The filling can be stored in the fridge for a week or two.
    • I highly recommend reading each step and looking at all the pictures before starting to get a clear idea of the recipe.

    The sweetener

    For the sweetener in the filling, I prefer to use a Monk Fruit Allulose Blend. Monk fruit and allulose both dissolve beautifully without an aftertaste. Since they dissolve well, you can use crystallized or powdered.

    However, if using an erythritol-based sweetener, make sure it's powdered because erythritol doesn't dissolve as well as other sweeteners. Also, it may leave a slight cooling-like aftertaste, which is another reason I prefer the monk fruit allulose blend.

    For the frosting, any powdered keto sweetener will work. But again, erythritol-based sweeteners can leave an aftertaste - especially in frostings!

    So for the frosting, I recommend powdered monk fruit, allulose, or a monk fruit allulose blend.

    *Note-As a special gift to my readers, I've teamed up with BESTI SWEETENERS to give you guys 10% off! Simply use the code "CRAVEABLE" at checkout.

    🔪 Instructions

    keto pie crust dough in a ball in food processor

    Start by preparing a double keto pie crust. I highly recommend using the xanthan gum option over the psyllium husks. Xanthan gum lends a much better texture for pop-tarts.

    There will be just a little crust leftover, but it's better to have too much than not enough!

    Place in the fridge for at least an hour or in the freezer for 15 to 20 minutes before using to ensure that it's nice and cold.

    strawberry filling in small mason jar

    Then, prepare the filling. For the filling, add 2 cups of berries of choice (I used strawberries, can be fresh or frozen) to a medium-sized saucepan.

    Place over medium heat and allow to cook for about 5 minutes, or until the berries start breaking down.

    Mash with a fork, then add some lemon juice and sweetener. Allow to cook for about 5 more minutes.

    Then, stir in some ground chia seeds to help it thicken and pure vanilla.

    Allow to cool then place it in the fridge until we're ready to use it.

    Rolling out and cutting the crust

    dough rolled out and cut into 9 rectangles

    Take half of the dough out of the fridge or freezer and place it onto a large piece of parchment paper. These will be the bottom half of the pop tarts.

    Form it into a rectangle, then cover with plastic wrap and roll it into a rectangle that's at least 9x12 inches.

    Be sure to roll the crust out to be at least ⅛th inch thick or less. I recommend closer to 1/16th of an inch. The thinner the crust, the crispier the pop tarts will be.

    Then, using a sharp knife or pizza cutter, cut a 9x12 inch rectangle and remove the excess dough around the edges.

    Cut the dough evenly into thirds both horizontally and vertically (2 lines each way, like a tic-tac-toe pattern), making 9 rectangles.

    By this time, the dough is probably warming up, so slide it onto a cutting board and place it in the fridge or freezer for a while.

    Then, do the same thing with the other half of the dough. These will be the top half of the pop tarts.

    brushing an egg wash on the bottom crust of the pop tart

    Take the first half of the dough out of the fridge or freezer. Use a metal spatula to transfer the rectangles to a lined baking sheet and brush with an egg-wash.

    The egg wash will help the top crust stick the bottom crust.

    strawberry filling spoon in the middle of the bottom crust

    Spoon about a tablespoon of filling into the center of each crust, leaving the edges bare.

    pressing the edges together with a fork

    Using the same metal spatula, add the tops.

    Using your fingers or fork, press the edges together. Try not to make the edges too thin or they'll burn! Then, prick the tops of the crust with the fork three or four times to allow steam to escape.

    baked pop tarts on a cooling rack

    Preheat the oven to 350 degrees and place the keto pop tarts in the freezer for 10 to 15 minutes, or until cold to the touch. This will make them more flakey.

    Brush the tops with the remaining egg wash and bake for 15 to 20 minutes, or until nicely browned.

    Cool completely on a cooling rack before frosting.

    The frosting

    glaze ingredients in white bowl

    For the frosting, whisk together powdered keto sweetener, non-dairy milk, and pure vanilla.

    Be sure not to frost the pop tarts until they're completely cool! Otherwise, it will just melt right off.

    Spoon a little frosting over each pop tart then top with sprinkles.

    For the sprinkles, place freeze-dried strawberries (or whatever fruit you need to match the filling) and some keto powdered sweetener in a totally dry blender and blend until it resembles sprinkles.

    My blender wasn't totally dry so my sprinkles started to clump, so make sure yours is dry!

    Tip- Only frost the ones you plan on eating because they don't store or reheat well with frosting!

    close up of keto pop tart broken half

    How to store and reheat keto pop tarts

    Unfrosted pop tarts can be stored, covered at room temperature for 1 to 2 days. After that, they can be frozen for up to 3 months. I don't recommend storing them in the fridge because they may get soggy.

    They can be reheated in the oven at 350 degrees for 5 minutes, for a few seconds in the microwave, or in the toaster as long as you don't over-toast them!

    The crust is a bit fragile, so if you over-toast them, they will get too hot and break apart. However, you can toast them until just heated through.

    And since the crust is fragile, you may need to let it slightly cool in the toaster before removing.

    Then, allow them to cool and add the frosting and sprinkles 🙂

    What to do with leftover pie crust

    You will have a little bit of leftover pie crust after making this recipe.

    I like to make thumbprint cookies out of them!

    To do this, form the dough into small cookies and place them on a lined baking sheet. Press the center of the cookies with your thumb to make an indention.

    Fill the indention with leftover filling or preserves. Bake at 350 degrees for 15 - 20 minutes, or until the edges are nicely browned.

    Looking for more low-carb recipes?

    I think you'll love these...

    • Keto Oatmeal
    • Drop Biscuits
    • Coconut Flour Pancakes

    Or if you're not low-carb, I think these Gluten-Free Pop Tarts from This Vivacious Life!

    If you’ve tried these Keto Pop-Tarts or any other recipe on the blog please let me know in the comments below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to find more delicious food!

    📖 Recipe

    overhead shot of keto pop tarts on cooling rack with strawberries

    Keto Pop Tarts {Gluten-Free}

    These Gluten-Free & Keto Pop-Tarts have a flaky, buttery crust with a fresh strawberry filling and are even better than the boxed variety! 
    4.80 from 5 votes
    Print Pin SaveSaved!
    Add to Meal PlanGo to Collections
    Cuisine: American
    Prep Time: 1 hour
    Cook Time: 20 minutes
    Resting Time: 1 hour
    Total Time: 2 hours 20 minutes
    Servings: 9 pop tarts
    CALORIES :250kcal
    CARBS :17g
    FIBER :11g
    Author: Cassidy Stauffer

    Ingredients

    • Double Keto Pie Crust - unbaked (I highly recommend using the xanthan gum option for this recipe instead of psyllium husks!)
    • 1 large Egg
    • 2 teaspoon Water

    Fruit Filling:

    • 2 cups Berries Of Choice (I used Strawberries) - fresh or frozen
    • 1 Tbsp. Lemon Juice - fresh is best
    • 4-6 tablespoon Keto Sweetener - see notes below, to taste
    • 2 tablespoon Ground Chia Seeds
    • ½ tsp. Pure Vanilla

    Frosting:

    • ¾ Cup Keto Powdered Sweetener - see notes below
    • 1 - 2 tablespoon Non-Dairy Milk - as needed
    • ¼ tsp. Pure Vanilla

    Sprinkles:

    • 1 oz Freeze Dried Berries - use the same berries to match the filling, I used strawberries
    • 1 tsp. Keto Powdered Sweetener
    Prevent your screen from going dark

    Instructions

    • Please read through the entire recipe and the notes before starting so you can get all my helpful tips to ensure these will turn out successfully and have a clear idea of the recipe! It might also be helpful to look through all the step-by-step pictures in the post.
    • Prepare a double batch of the keto pie crust and allow to rest in the fridge for at least one hour, or up to 3 days, or in the freezer for up to 3 months. If the crust is frozen, allow to rest on the counter until it becomes soft enough to work with.
    • Take half of the dough out of the fridge or freezer and place it onto a large piece of parchment paper. Form it into a rectangle, then cover with plastic wrap and roll it into a rectangle that's at least 9x12 inches. Be sure to roll the crust out to be at least ⅛th inch thick or less. I recommend closer to 1/16th of an inch. The thinner the crust, the crispier the pop tarts will be.
    • Then, using a sharp knife or pizza cutter, cut a 9x12 inch rectangle and remove the excess dough around the edges. Cut the dough evenly into thirds both horizontally and vertically (2 lines each way, like a tic-tac-toe pattern), making 9 rectangles. These will be the bottom half of the pop tarts. Slide the parchment paper with dough onto a cutting board and place it in the freezer.
    • Then, repeat with the other half of the dough and place it in the freezer as well when finished. These will be the top half of the pop tarts.
    • Line a large baking sheet with parchment paper or silpat and whisk together the egg and water in a small bowl.
    • Take the bottom half of the pop tarts out the freezer and use a metal spatula to carefully transfer each rectangle to the prepared baking sheet.
    • Brush each rectangle with the egg wash.
    • Add about 1 heaping Tablespoon of the fruit filling to the center of each rectangle, leaving the edges bare.
    • Take the top half of the pop tarts out of the freezer. Using the metal spatula, add the tops to the pop tarts.
    • Using your fingers or fork, press the edges together. Try not to make the edges too thin or they'll burn! Then, prick the tops of the crust with the fork three or four times to allow steam to escape. 
    • Preheat oven to 350 degrees and place the pop tarts in the freezer. Freeze for at least 10 minutes, or until cold to the touch.
    • Brush the tops with the remaining egg wash and bake for 15 - 20 minutes, or until nicely browned.
    • Allow to cool 10 minutes on the baking sheet, then transfer to a cooling rack to cool completely. Pop-tarts will be fragile when hot.
    • Once cool, top with glaze and sprinkles. Enjoy!
      Tip- Only frost the ones you plan on eating, as these do not store well with frosting. Also, don't try to frost them while hot or the glaze will slide right off!

    Fruit Filling:

    • Add the berries to a medium-sized saucepan and heat over medium heat. Cook for 5 minutes, or until the berries start breaking down.
    • Add the lemon juice and sweetener. Mash with a fork and cook an additional 5 minutes.
    • Mash again with a fork or leave it chunky, it's up to you. Remove from heat. Stir in the chia seeds and vanilla. Set aside and allow to cool before using.
    • Store in an airtight container in the fridge for one to two weeks.

    Glaze:

    • Whisk together all the glaze ingredients in a small bowl. Add more non-dairy milk to thin and more powdered sweetener to thicken as needed.

    Sprinkles:

    • Add the freeze-dried fruit and sweetener to a completely dry blender. If the blender isn't completely dry, the fruit will clump. Blend until broken up into small pieces. Do not over-blend or it will become powder!

    Add Your Own Notes

    Click here to add your own private notes.

    Notes

    • The one thing you have to have for this recipe is patience! While not difficult (I'll take you through step-by-step), you can't be in a hurry. It takes time to roll out, measure, and cut the dough. Plus, the dough has to be cold or it becomes difficult to handle. This means that if the dough becomes sticky or hard to work with, you'll need to place it in the freezer for around 15 minutes to chill before you can continue with the recipe.
    • There are a lot of steps. However, you can pre-make the crust and the filling. The crust can be stored in the fridge for up to 3 days or frozen up to 3 months. If frozen, just allow to rest on the counter until it's soft enough to handle before using. The filling can be stored in the fridge for a week or two.
    • For the sweetener in the filling, I prefer to use a Monk Fruit Allulose Blend. Monk fruit and allulose both dissolve beautifully without an aftertaste. Since they dissolve well, you can use crystallized or powdered. However, if using an erythritol-based sweetener, make sure it's powdered because erythritol doesn't dissolve as well as other sweeteners. Also, it may leave a slight cooling-like aftertaste, which is another reason I prefer the monk fruit allulose blend.
    • For the frosting, any powdered keto sweetener will work. But again, erythritol-based sweeteners can leave an aftertaste - especially in frostings! Because of this, I recommend powdered monk fruit, allulose, or a monk fruit allulose blend.
    • As a special gift to my readers, I've teamed up with BESTI SWEETENERS to give you guys 10% off! Simply use the code "CRAVEABLE" at checkout.
    • Unfrosted, leftover pop tarts can be stored, covered at room temperature for 1 to 2 days. After that, they can be frozen for up to 3 months. I don't recommend storing them in the fridge because they may get soggy. They can be reheated in the oven at 350 degrees for 5 minutes, for a few seconds in the microwave, or in the toaster as long as you don't over-toast them! The crust is a bit fragile, so if you over-toast them, they will get too hot and break apart. However, you can toast them until just heated through. And since the crust is fragile, you may need to let it slightly cool in the toaster before removing. Then, allow them to cool and add the frosting and sprinkles 🙂
    • You will have a little bit of leftover pie crust after making this recipe. I like to make thumbprint cookies out of them! To do this, form the dough into small cookies and place them on a lined baking sheet. Press the center of the cookies with your thumb to make an indention. Fill the indention with leftover filling or preserves. Bake at 350 degrees for 15 - 20 minutes, or until the edges are nicely browned. 

    Nutrition

    Serving: 1Pop-Tart | Calories: 250kcal | Carbohydrates: 17g | Protein: 7g | Fat: 20g | Saturated Fat: 8g | Cholesterol: 97mg | Sodium: 257mg | Potassium: 164mg | Fiber: 11g | Sugar: 4g | Vitamin A: 413IU | Vitamin C: 60mg | Calcium: 47mg | Iron: 4mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

    Keto Resources
    Did You Try This Recipe?Mention @CassidysCraveableCreations so I can take a look!


     

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    2.6K shares
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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

    Read More…

    Reader Interactions

    Comments

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      Recipe Rating




    1. Elizabeth says

      February 22, 2021 at 8:52 pm

      These look fantanstic! Do the chia seeds serve a purpose? Are you using them as a thickener? Trying to find out if I can omit any uneccesary carbs if possible. Thanks!

      Reply
      • Cassidy Stauffer says

        February 23, 2021 at 2:27 am

        Oh, thank you! Yes, the chia seeds help thicken the filling. You might could try xanthan gum, but without trying it myself I'm unsure of the amount and exactly how it would turn out. Sorry I couldn't be of more help!

        XO,
        Cassidy

        Reply
    2. Kelly says

      January 15, 2014 at 11:30 pm

      This looks so very good!.

      Reply
    3. Jill @ Jill's Home Remedies says

      January 15, 2014 at 9:52 pm

      Can't wait to try these!

      Reply
    4. Tessa@TessaTheDomesticDiva says

      January 12, 2014 at 10:52 pm

      Featuring this recipe again..THIS year!

      Reply
    5. KtchenWren says

      February 04, 2013 at 2:17 pm

      Made these today and WOW they are great! We have one of those toaster pastry cookie cutters, makes things a little easier. For the fat, I mixed things up a bit by using about 1 Tbsp. Earth Balance spread, 1 Tbsp. coconut oil, and 2 Tbsp. palm shortening. We didn't bother thickening up the jam, just spread it on there!

      Reply
    6. Kari says

      August 15, 2012 at 7:31 pm

      I would love to do this as PB and J sandwiches for daughters lunch and a grab and go. We are GFCF. 🙂 I did the smitten recipe before going GFCF...so glad you did the work for me to convert it to grain free 🙂

      Reply
    7. Jennifer @ The Unrefined Kitchen says

      May 09, 2012 at 2:26 pm

      Grain-free Poptarts?! This is so exciting. I have seen "gluten-free" recipes for poptarts, but not grain-free!! I'm excited to give this a try sometime! Thank you!

      Reply
    8. CassidyS says

      May 09, 2012 at 1:28 pm

      Amber-
      Wow! I can't believe I'm being featured twice on Allergy Free Wednesdays, that's awesome!!!!

      Thanks again,
      Cassidy 🙂

      Reply
    9. Amber says

      May 09, 2012 at 2:45 am

      Hi There Cassidy,

      I featured your awesome Pop Tarts this week on Allergy-Free Wednesdays. Your recipe and other highlights can be seen here: http://www.thetastyalternative.com/2012/05/allergy-free-wednesdays-week-16-may-9.html

      Please join us again this week for more allergy-free fun and inspiration. 🙂

      Be Well,
      --Amber

      Reply
    10. CassidyS says

      May 08, 2012 at 5:28 pm

      Rachel- Thank you so much, the pie crust worked perfect. I don't why I didn't think of it sooner!!!

      Laura- I love Allergy Free Wednesdays, thank you for featuring me 🙂

      r.mcnatt & Amber- Thanks, what a nice compliment!!! It's nice to be able to feed my kids pop tarts without feeling guilty.

      Thanks again,
      Cassidy

      Reply
    11. Laura says

      May 08, 2012 at 5:54 am

      WOW-My kids would go crazy for these! I am featuring this delicious recipe this week on Allergy-Free Wednesdays 🙂

      Reply
    12. Rachel says

      May 03, 2012 at 3:00 pm

      What a great idea to use pie crust for the pop tarts! I'm sure they are a thousand times better than the store bought ones!

      Have a great day!

      Reply
    13. Amber says

      May 02, 2012 at 10:29 pm

      Seriously...you are amazing. These look incredible!! I loved Pop Tarts as a child, but won't touch them now (or give them to my kids). How fun to make a healthy version of this popular snack. 🙂

      Well done!!

      Reply
    14. r.mcnatt says

      April 29, 2012 at 1:58 pm

      Yummmmy!

      Reply

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

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