Introduction
Craving a healthy twist on your favorite childhood treat? These protein packed homemade pop tarts are made with oat flour, Greek yogurt, and your choice of filling. A high protein breakfast or snack that’s easy to prep, freezer-friendly, and totally customizable!
🥣 Ingredients for Protein Packed Homemade Pop Tarts
For the protein pastry dough:
- 1 ½ cups oat flour (or whole wheat flour)
- 1 scoop (30g) vanilla or unflavored whey protein powder
- 2 tbsp coconut sugar or monk fruit sweetener
- ½ tsp baking powder
- Pinch of sea salt
- ¼ cup Greek yogurt (plain, nonfat)
- 3 tbsp unsweetened almond milk (plus 1–2 tbsp if needed)
- 2 tbsp coconut oil (melted)
For the filling:
- ½ cup fruit preserves or chia jam (low-sugar preferred)
- Optional: 1–2 tbsp nut butter for extra protein
For the glaze (optional):
- ¼ cup powdered erythritol or sugar-free powdered sugar
- 1 tsp vanilla extract
- 1–2 tsp almond milk
👩🍳 How to Make Protein Packed Pop Tarts (Step-by-Step)
Make the dough:
- In a large bowl, whisk together oat flour, protein powder, baking powder, sweetener, and salt.
- Add Greek yogurt, melted coconut oil, and almond milk.
- Stir until a soft dough forms. If dry, add more almond milk 1 tsp at a time.
- Chill dough in the fridge for 15–20 minutes for easier rolling.
Roll and cut:
- Preheat oven to 350°F (175°C).
- Roll dough between two pieces of parchment paper to about ¼-inch thick.
- Cut into rectangles (about 3×4 inches). You should get 6–8 pairs.
Fill and seal:
- Place 1–2 teaspoons of filling onto half the rectangles.
- Cover with a second rectangle and press edges with a fork to seal.
- Poke 2–3 small holes on top of each pop tart to let steam escape.
Bake:
- Place on a parchment-lined baking sheet.
- Bake for 15–18 minutes, or until edges are golden and centers are set.
- Let cool completely before glazing.
Add glaze (optional):
- Whisk glaze ingredients in a small bowl.
- Drizzle over cooled pop tarts.
- Add sprinkles, chopped nuts, or freeze-dried fruit for flair.
🧁 Flavour Variations & Substitutes
Not into fruit preserves? Try these:
- Chocolate hazelnut spread + peanut butter swirl
- Cinnamon almond butter + chopped walnuts
- Pumpkin puree + maple syrup + pumpkin pie spice (fall vibes!)
Gluten-free or vegan?
- Use certified gluten-free oat flour and plant-based protein powder.
- Sub dairy-free yogurt and coconut oil for a vegan-friendly version.
📦 Storage & Reheating Tips
- Store cooled pop tarts in an airtight container at room temperature for up to 2 days, or in the fridge for up to 5 days.
- To freeze: Place in a single layer on a baking sheet, freeze, then transfer to a freezer bag. Reheat in a toaster oven or microwave.
- Skip the glaze if freezing—add it after reheating for best texture.
💪 Nutrition Info (Per Pop Tart – Approximate)
- Calories: 180–220 (varies by filling)
- Protein: 10–12g
- Carbs: 18–22g
- Fat: 7–9g
- Fiber: 3–5g
- Sugar: 4–6g (with low-sugar jam)
FAQs About Homemade Protein Pop Tarts
Q1: Can I make these without protein powder?
Yes, but the texture will change slightly. Add ¼ cup extra oat flour in place of the protein powder.
Q2: Are these suitable for kids?
Definitely! Use kid-friendly fillings like berry jam or chocolate almond butter, and skip artificial sweeteners if desired.
Q3: Can I toast these like store-bought pop tarts?
Yes—just make sure they’re fully baked and cooled. Toast briefly to reheat, but avoid glaze if toasting directly.
If you liked this, don’t miss my High Protein Overnight Oats (32g Protein!) – another tasty way to fuel your mornings!