Protein Pop Tarts
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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.
I try to keep a few high-protein snacks and treats on hand most weeks, and these protein Pop Tarts have quickly become something my partner and I cannot resist. I first started making them after my family asked if I could add extra protein to my original healthy pop tarts. I initially tried to just add protein to that recipe, but it didn’t work at all, and didn’t do the breakfast pastry any justice.
After a few rounds of testing, I found the perfect balance of buttery pastry, sweet filling, and the classic flavor that Pop Tarts are known for. My version uses simple ingredients and packs in plenty of protein (21 grams!)- but you’d never know it. I enjoy them as a sweet breakfast, and my partner swears they taste better than store-bought (and he meant it!).
Table of Contents
Protein pop tart recipe highlights
- Way cheaper than store-bought. Those Legendary Foods PopTarts 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-flavored ones, or cut the carbs. I’ll explain how later on!
- Next level easy. If you ever thought these were too complicated to make at home, my recipe will convince you otherwise.
Key Ingredients
Here are the main ingredients that go into my high-protein Pop Tarts. The full list with measurements is in the recipe card.
- 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 successfully. In terms of brands, I stick with Optimum Nutrition, Dymatize, and Growing Naturals.
- Sugar. Regular white sugar works just fine, but if you want these to be sugar-free, I had success using allulose.
- 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 together and help cut out some of the oil.
- Oil. I use canola oil, but any neutral oil will do.
- For the filling. I like to use strawberry jam, but any jam works.
- For the frosting. A mix of powdered sugar, protein powder (optional), half-and-half, vanilla, and sprinkles.
How to make protein pop tarts
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.
Frequently asked questions
Yes, you can. In fact, my first few test batches involved making regular pop tarts. Simply omit the protein powder and add an extra tablespoon of flour, if needed.
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).
✅ Nutrition reviewed
Since these pop tarts have been developed to be high in protein and discuss nutritional benefits, the nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Protein Pop Tarts
Video
Ingredients
- 1 1/2 cups wholewheat flour
- 1/2 cup vanilla protein powder
- 1 tablespoon sugar
- 2 teaspoons baking powder
- 1/4 cup applesauce
- 1/4 cup oil any neutral flavored oil
- 1 teaspoon vanilla extract
- 1/2 cup strawberry jam
Glaze
- 1 cup confectioners sugar I use sugar free confectioner's sugar
- 1 cup vanilla protein powder Optional
- 2 tablespoons milk or water, as needed
- 1/2 teaspoon vanilla
Instructions
- Preheat the oven to 170C/325F. Line a baking tray with parchment paper. Set aside.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Notes
- 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.
- 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.
Nutrition
More high-protein recipes
- Protein granola bars
- Protein popcorn
- Protein milkshake
- Snickers protein bar
- Or any of these protein powder recipes.
- Or If you love high protein desserts, try my protein pudding, protein cookie dough, and protein rice krispies.
Very tasty. A lot of the desserts I’ve tried to make in the past with protein powder added to the dough have turned out nearly inedible – these are delicious. I had to add significantly more milk to the dough to get it to a point where it was sticking together, which may be due to the specific protein powder I used. I froze some and they still taste great after thawing! Thanks for the recipe 🙂
Hi Sam- thanks for the feedback! Yes, some protein powders need a TON of liquid to thin out (casein or brown rice are notorious for this :).
So basically these are cookies to have with coffee or tea? Am I right?
I mean, you can, or just enjoy them as a breakfast pastry.
looking forward to trying these
Delicious
Thank you, Pat!
Can you put fresh fruit in the jam filling?
Saw this protein pop tarts recipe on Instagram and couldn’t wait to try it out! It’s so easy to make. I used your protein glaze but skipped the sugar because my protein powder is sweetened! 10/10.
Thank you, Olivia!
Can you use oat flour? What’s the ratio of Cinnamon and brown sugar mixture for the Cinnamon sugar filling?
I tested this with oat flour and it dried it out. For cinnamon sugar, combine 1/4 cup brown sugar with 2 tablespoons melted butter and 1/4 teaspoon cinnamon.
Can you use unflavored protein powder? Perhaps like a plain collagen powder instead of the flavored type?
I don’t see why not, but I’d probably add some sugar to the dough to compensate (or sugar free sweetener of choice)