These protein packed Gluten-Free Pop Tarts are perfect for your sweet tooth!
If I’m being honest, I have to admit: I have the biggest sweet tooth! Making treats that have wholesome, balanced ingredients means not only do I satisfy my craving but I’m fueling my body with good stuff, too. These Protein Pop Tarts are perfect for a snack or tasty weekend breakfast, and with 20 grams of protein, they’ll keep you satisfied for whatever adventures are ahead.
The gluten-free crust is made with oat flour, one of my go-to ingredients! I’ve filled these with a sweet and tart strawberry jam, and then they’re topped with a protein vanilla frosting that is the perfect finish. I love having this updated version of one of my favorite childhood treats!
You’ll Also Love: Blueberry Banana Protein Muffins
Gluten-Free Pop Tart Ingredients
These quick gluten-free treats contain just 10 ingredients and impossibly delicious flavor. Here’s what you’ll need:
- Oat Flour – Packed with fiber and such great flavor, I love using oat flour for baked goods and these pop tarts. You can also substitute it with your favorite gluten-free flour blend.
- Tapioca Starch – I love the way tapioca starch helps hold things together in gluten-free baked goods. It makes for the perfect texture!
- Sugar – I used white sugar, but you can give these a try with coconut sugar or brown sugar as well.
- Vanilla Protein Powder – Adding protein powder to the dough and the frosting is my trick for getting some extra grams of healthy protein.
- Butter and Milk – Use dairy or non-dairy, both will work just fine! Soy milk, oat milk, and almond milk are all great options.
- Strawberry Jam – I love using jams that are only sweetened with fruit juices, but use whatever you love or have on hand.
- Powdered Sugar – This is added to protein powder and milk to make a sweet, creamy frosting for the Protein Pop Tarts.
How to Make Protein Pop Tarts
Homemade, gluten-free, and 20 grams of protein – I can’t believe how easy it is to make this next-level protein pastry at home. Here’s how to make Protein Pop Tarts in 3 steps:
1. Make the Dough
Whisk the dry ingredients, then add the wet ingredients and form it into a ball. On a floured piece of parchment, roll out the dough and cut it into 8 squares.
2. Make the Pop Tarts
Fill the center of each tart with 1-2 Tablespoons of jam, right in the center. Top it with another square and use a greased and floured fork to seal the edges. Bake in a 350-degree F oven until golden brown.
3. Top with the Frosting
Whisk the frosting ingredients together and frost each pop tart. You can add food dye and sprinkles if you want! Enjoy!
Tips for Working with Gluten-Free Dough
- Parchment paper or a silicone mat is your friend! Without gluten, the dough needs a stable surface to stay together.
- If the dough sticks to your rolling pin, try pressing it with your fingers instead, or place a piece of parchment on top and roll the rolling pin on that.
- Measure accurately. The wet-to-dry ingredient ratio is super important in the gluten-free dough.
- Be patient – it may not be the prettiest dough you’ve ever made, but it is DELICIOUS and high in protein!
RELATED: Homemade Gluten-Free Bagels
Gluten-Free Pop Tart flavor variations
These Protein Pop Tarts are easily made with other flavors! Here are some ideas on how to switch it up:
- Make them chocolate by swapping the vanilla protein powder for chocolate and filling them with Nutella or healthy chocolate nut butter.
- Use other flavors of jams for the filling. I love the chia seed jams; they come in various flavors, they’re full of healthy fiber and protein, and are so good!
- Cinnamon apple pop tarts would be a delicious option. Cook one sliced apple with 1 teaspoon of cinnamon, 1 teaspoon of sugar, and a sprinkle of lemon juice until it softens and the sauce thickens. Let it cool, and fill the tarts with that mixture. This would be perfect for cooler temp months!
Storing Protein Pop Tarts
Allow the Protein Pop Tarts to cool completely and store them in an airtight container. Separate the pop tarts with pieces of parchment or wax paper if you are stacking them. You can refrigerate the pop tarts for 3-5 days, or freeze them for up to 1-2 months. I suggest reheating them in the oven or air fryer for a few minutes for the best texture but the microwave would also work!
More Healthy Protein Treats You’ll Love
- Chocolate Chip Cookie Dough Energy Bites
- Protein Banana Bread
- Almond Joy Chocolate Covered Dates
- Protein Brownie Bites
- Protein Cheesecake Recipe
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Strawberry Protein Pop Tarts (Easy & Gluten-Free)
Equipment
Ingredients
Protein Pop Tarts
- 1 1/8 cup oat flour
- 1/2 cup tapioca flour (or cornstarch)
- 2 Tablespoons white sugar
- 1/2 cup vanilla protein powder (I used vanilla pea protein)
- 6 Tablespoons butter (melted (dairy or non-dairy))
- 1/2 cup milk (dairy or non-dairy)
- 1/4 teaspoon salt
- 1/3 cup strawberry jam
Frosting
- 1/4 cup vanilla protein powder
- 1/4 cup powdered sugar
- 1/3 cup milk
- pink food coloring & sprinkles (optional)
Instructions
- Preheat the oven to 350 degrees F.
- Whisk together the oat flour, tapioca flour, protein powder, salt, and sugar.
- Whisk in the melted butter and milk. Form the dough into a ball and place it on a floured piece of parchment paper (I just use more oat flour to flour the paper).
- Roll the dough into a 1/8 inch thickness using a floured rolling pin.
- Cut the dough into roughly 3×3 squares. You should have 8 squares.
- Fill half of the squares with the strawberry jam just in the center, about 1-2 Tablespoons each.
- Add a second square to the top and use a fork to seal the edges. It helps to lightly grease then flour the fork so it doesn’t stick.
- Place the tarts on a baking sheet lined with parchment paper.
- Bake for 23-27 minutes or until lightly golden brown.
- Let them cool completely.
- Meanwhile, whisk together all of the ingredients for the frosting.
- Once cool, add 1-2 tablespoons of frosting to the top and add sprinkles if desired. Enjoy!
Video
Notes
1. Parchment paper or a silicone mat is your friend!
2. If the dough sticks to your rolling pin, try pressing it with your fingers instead, or place a piece of parchment on top and roll the rolling pin on that.
3. Measure accurately.
4. Be patient – it may not be the prettiest dough you’ve ever made, but it is DELICIOUS and high in protein! Storing: Let them cool completely and place them in an airtight container with parchment between layers for 3-5 days in the fridge or 1-2 months in the freezer.
Fay says:
Hi! Your recipe ingredients call for oat flour but directions say almond flour. Can these both be used interchangeably?
Christine McMichael replied:
Oops so sorry! It should be oat flour. I haven’t tried them with almond flour, but I would think that could be an easy swap!
Fernanda Portugal says:
These Strawberry Protein Pop Tarts are absolutely delightful! The flaky, gluten-free crust filled with sweet strawberry jam brings back childhood memories, but with a healthier twist. The added protein is a fantastic bonus, making them a satisfying breakfast or snack. Plus, they’re so easy to make—ready in just 15 minutes! Obrigada for this wonderful recipe.
Jar Of Lemons replied:
Thank you so much! I’m glad you enjoyed these homemade pop tarts!
Laura says:
Delicious and easy to make! I can’t say it’s 100% the best for macros if you’re looking for high protein, but for making a tasty treat that has protein and isn’t overly sugary, it’s perfect!
My husband absolutely loved them too!
Jar Of Lemons replied:
Thanks, Laura! So glad you and your husband enjoyed this recipe!
Bridget says:
Hi 🙂 Just a question … could I use whey protein, or do you think that would mess with the consistency? Thanks! Excited to try these !!
Christine McMichael replied:
I think that would still work great! Enjoy!
Sandhya Ramakrishnan says:
These pop-tarts are so fun to make! I am always searching for recipes to sneak in the extra protein and this is such a brilliant idea. I am making them over the weekend.
Tammy says:
These are such a fun way to get a little bit of extra protein in the morning! Homemade poptarts are so fun..these look delish!
Jenny says:
There is so much to love about these pop tarts. They are healthy and delish, and they are easy to make. Thank you!
Debbie says:
These protein pop tarts are such a great idea. So much healthier than the traditional ones you buy already made. I can’t wait to try these.
Veronika says:
I loved these! I was never a huge fan of the original pop tards, they’re just not good lol but these were amazing! And so much better for you.
Katie Crenshaw says:
What a lovely way to make a tasty treat healthy! These turned out delicious.
Kathryn says:
These protein pop tarts are incredible! Loved every bite as I’m always trying to get more protein 🙂 Making them again as soon as I run out.
Dennis says:
I made your pop tarts with my granddaughter, and we had a great time making them and an even better time eating them!
Enriqueta E Lemoine says:
I skipped the confetti because I didn’t have it. My kiddos loved these pop tarts. They are yummy and super easy to make. Thanks for sharing!
Gloria says:
What a fun and tasty treat. The grandkids will be here this weekend. I know they will love having these. Fun to make and fun to eat.