Keto Strawberry Pop Tarts

low carb keto strawberry pop tarts

Keto Strawberry Pop Tarts

I finally made Keto Strawberry Pop tarts! 

I'd been planning to make keto pop tarts for ages but just never got around to it or did that thing where I overthink for days about what would be the best crust..glaze..filling and then just end up overcomplicating it.

Thankfully I decided to just go for it in the end and I'm glad I did!

Disclaimer: this post contains some affiliate linksketo strawberry pop tarts

These came out great. 

I chose my gluten free puff pastry dough for this recipe rather than my traditional puff pastry or any other dough because I know it has the best flavour with sweet desserts and it could easily hold a shape like a pop tart. 

I also like this version of my keto pastry dough because it doesn't rise as much as my gluten pastry dough and it can get nice and crispy if you lower the total water content of the dough.

Overall, I'm super happy with my choice!

My Dad walked by after they were done baking and immediately knew they were pop tarts, even before the frosting! He snuck some bites of leftover scrap dough i folded with a little of the filling and went “ooo, oo these are good.” Haha.

Now when I said I made these with gluten free pastry dough, don't be afraid of making the dough!

It's actually super easy. The instructions make it sound more complicated than it really is. It's literally mixing a few ingredients into a dough and rolling it out, folding it over, rolling it out, folding it over…a few times until it gets a nice consistency!

The dough itself is made mainly with a combination of psyllium husks, almond flour and coconut flour. I've figured out a ratio of these ingredients that tastes delicious! The psyllium husk provide the stretchy/chewy gluten-like structure to the dough while almond flour and a small amount of coconut flour provide the bulk for the dough.

I then added a small amount of powdered monkfruit/erythritol sweetener to give the dough a slight sweetness.

I also added xanthan gum, which, like psyllium husks, can aid in the structure of the dough and helps with the overall texture.

For wet ingredients, I add cold butter, water and an egg white. The cold butter is super important. You want it chilled so it doesn't melt into the dough and we can create layers of butter throughout the pastry. The water is also important is it determines the texture of your dough in the end.

More water = a softer dough that may fall apart a bit easier, Less water= a thicker dough that's crisper after being baked.

We add an egg white to this dough to act as a binder. It also gives a bit more leavening to this gluten free pastry. 

Lastly, I added some baking powder and salt. We only need a small amount of each because we don't need a dough that rises THAT much and in terms of salt, we are using salted butter for this recipe, which already contains most of the salt we need.

There you have it! keto gluten free pastry dough that's easily moldable and pliable and puffs up beautifully.

low carb strawberry pop tarts

For the filling of these keto pop tarts, I used some Sugar Free Strawberry Jam by Smuckers. But you can also make your own jam at home if you don't wish to buy it.

For the frosting of these pop tarts, I just used a simple glaze made with powdered monkfruit erythritol sweetener, light cream and a touch of vanilla extract.

And for the final touch, I sprinkled some Stoka Nutrition Sugar Free Rainbow sprinkles over my pop tarts! (Use discount code SAMMYSAM if you want to try them for 20% off)

Now I know the question you are all wondering is… Are these keto strawberry pop tarts toastable?? The answer is YES. 

You can definitely toast them. I recommend freezing them first and toasting them when you want a quick snack.

Just be sure not to frost the ones you plan on toasting. You can keep some frosting in your fridge or whip it up quickly whenever you get a craving for Keto Strawberry Pop Tarts!

keto strawberry pop tarts recipe

Ingredients In Low Carb Strawberry Pop Tarts

  • Xanthan gum a great way to improve elasticity in gluten-free baked goods. It’s used alongside vital wheat gluten to provide the best possible “crust-like” texture. If you do not have this ingredient you can still go ahead with this recipe but I’d recommend it if you can get your hands on it.
  • Almond & Coconut Flour – I use the Kirkland Costco brand of almond flour (I buy it in bulk on Amazon or at Costco itself occasionally) and this brand of coconut flour for this recipe. As I’ve noted in many of my past recipes, the brand of almond and coconut flour can affect the final outcome of the recipe because absorbency can vary depending on how the flour has been processed.
  • Psyllium Husks – This is used in the gluten free pastry to replace vital wheat gluten. It acts similar as it helps the dough to create gluten-like strands.
  • Powdered/Granular Monkfruit Erythritol Sweetener  –   I use the SoNourished brand for both granular and powdered sweetener and love it! The powdered is the best option for no-bake goods and desserts where you want a very smooth final product. But it bakes well in any recipe. **UPDATE** lately I’ve switched over to THIS brand of powdered sweetener because of trouble ordering the first one so you can order whichever is easier for you!
  • Stoka Nutrition Sugar Free Rainbow Sprinkles  –  Sugar free, keto friendly sprinkles!! I use these for soo many things! You can use discount code SAMMYSAM for 20% them or anything else on the Stoka Nutrition website.

keto pop tarts recipe

Tools I Used To Create Keto Gluten Free Strawberry Strawberry Pop tarts

  • Low Carb Substitution Guide – This is totally optional but if you like my recipes, I now have a $5 guide available with all of the substitutions I use to create every recipe on my site. You can use this to convert old traditional recipes and create new keto recipes! You can purchase it here and/or read more if you are interested. 🙂 I appreciate your support so much guys!
  • Nutritional Food Scale – AKA my best friend. This little buddy has been with me for over 4 years and never fails. Perfect measurements and only needs the batteries replaced maybe once a year!
  • Non-Stick Rolling Pin – I didn’t use this one originally for the recipe but I highly recommend it so you don’t have to constantly flour your surface and roll the dough out with wax or parchment paper!
  • Wax/Parchment Paper – Makes it easier to roll out dough that’s sticking to your rolling pin.
  • Saran Wrap – To wrap the dough for chilling
  • Pizza Cutter – The best tool for neatly cutting your dough into squares or rectangles!

low carb gluten free pop tarts recipe

Tips For Making Keto Strawberry Pop Tarts

  • You’ll notice the dough will want to fall apart in chunks at first. This is why the dough must be kneaded a few times. Once you do so, the dough will come together nicely and will roll out much better! Just be sure not to melt or blend in all of your butter when kneading it. 
  • Your dough should seem a little dry at first but once you get rolling it, the butter chunks should moisten it more. If you find your dough still very dry, you can sprinkle a bit of cold water on it as needed to add moisture OR alternatively if you find it too wet, sprinkle coconut flour as you are rolling and folding it.
  • If your dough rolls out messy and looks rough at first, that’s completely fine, sprinkle flour as needed and continue to follow the folding instructions. It will start to smooth out more after each layer. You can also push in rough edges slightly before rolling to help it come together.
  • If you do not have a food processor, simply grate cold butter into your dry ingredients. I've used this method and sometimes I actually prefer it!
  • The gluten free pastry will brown more in the oven than typical pastry but that’s okay! It will still be delicious. It’s just the colour of the psyllium husk added.
  • Make sure you pinch the edges of the pockets well and don’t over-do the fillings or you’ll end up with some leakage!

low carb keto strawberry pop tarts

How To Store Low Carb Strawberry Pop Tarts

  • Freeze these pop tarts flat on a baking sheet, then transfer them to a ziplock or an airtight container between layers of parchment or wax paper and re-heat them in the microwave, toaster or on a tray in the oven when you'd like one.

keto friendly pop tarts recipe

Keto Strawberry Pop Tarts Recipe

Serves: 4-5 Keto Strawberry Pop Tarts

Ingredients:

  • 5 1/2 tbsp whole psyllium husks 26g (you can also use ground, just be sure to account for the weight difference, you'll likely need 3 tbsp instead of 5)
  • 1/4 cup almond flour 30g
  • 2 1/2 tbsp powdered monkfruit/erythritol sweetener, 30g
  • 1 tbsp coconut flour 7g
  • 1/4 tsp baking powder
  • 1 tsp xanthan gum
  • 1/8 tsp salt
  • 1/2 cup + 1 tsp cold butter, salted, 125g
  • 1/4 cup cold water *** add more or less as needed, the dough will absorb it as you go (you may need up to 1/2 cup)
  • 1 egg white
  • extra coconut flour for sprinkling

Filling

  • 5 tbsp no sugar added strawberry jam I use smucker's no sugar added jam

Glaze

Directions:

  1. Add your dry ingredients to a food processor and grind until everything is a fine powder (if you do not have a food processor you can definitely still make this recipe, your dough may just be a bit more textured)almond flour coconut flour psyllium husks Xanthan Gum
  2. Next add in chunks of butter (roughly chopped, doesn’t have to perfect) and pulse a few times until the butter chunks are a bit smaller and coated with flour but still visible. (again doesn’t have to be perfect, if you don’t have a food processor, grate the cold butter into your dry ingredients and gently mix until it's coated).
  3. Dump this mixture into a bowl and add your cold water and egg white. Mix with a spoon until a rough dough forms.(your dough should be wet enough to push the dough together and form somewhat of a ball but not to the point were it sticks to your hands, so add more water only if needed)

gluten free pastry dough

  1. Press the dough together and knead it a few times until it starts to stick together (you don’t want the butter chunks blended in but you also want the dough to hold together without crumbling and have a smoother surface).
  2. Press the dough into a rough ball shape, wrap it in Saran Wrap and place in the fridge for 30min.keto gluten free pastry dough
  3. Next unwrap your dough and roll it out flat between two sheets of greased parchment paper. (Flour your parchment and rolling pin lightly with coconut flour as needed)keto pastry dough
  4. Fold each side of the dough inward (see photo), then turn the dough 90* and roll it out flat, squishing down the folded layers you just made. Then once again, fold each side inwards, turn 90* and roll it out flat. You want to repeat this 4-5 times to ensure layers of butter are spread throughout the dough. It will start off very rough looking but don’t worry about that! Just push the rough edges in a bit and continue repeating the process until it looks more uniform. ( If at any time your dough feels warm, place it back in the fridge or freezer for a bit to get cold again. You don’t want your butter to melt). rough keto pastry doughlow carb pastry doughketo psyllium husks dough
  5. After you’ve rolled the dough out 4-5 times following step 7, fold it once more, Saran Wrap it and place it back in the fridge for another 30min.
    keto gluten free pastry dough
    Keto Pastry Dough After Rolling and Folding 4-5 Times
  6. Pre-heat your oven to 400*F.
  7. Roll the dough out again, it will be a bit thick at this point. I usually cut the dough in half and place half, wrapped, back in the fridge so I only have to work with one piece at a time. This makes rolling it thin much easier! keto gluten free pastry dough
  8. Form the dough into a rectangle as best as you can and using a pizza cutter or sharp knife, cut off the rough edges, then slice the dough into 4-5 rectangles about the size you want your pop tarts. Repeat this with the second half of the dough to get about 8-9 rectangles in total. Re-roll any scraps you have to make the last pop tart piece. keto gluten free pastry dough
  9. Add 1 tbsp sugar free jam to one side of all the pop tarts, then take a second piece of dough of similar size and place it on top of the first one. Gently press the edges together with your fingers, then seal the two pieces of dough together, all around the edges using a fork.keto strawberry almond flour pastry keto gluten free pastry dough keto pop tart pastry
  10. Repeat this process with all of your pop tart dough. Refrigerate at any time the dough is getting too soft to work with.
  11. Place the finished pop tarts gently onto a parchment lined baking sheet (or just keep them on the parchment they are on and transfer the whole thing to a baking sheet).
  12. Bake for ~15-18min or until golden brown and puffed. Let them cool fully on the baking sheet.keto strawberry pop tart
  13. Make your glaze by mixing together the above 3 ingredients. Spread the glaze over the pop tarts if you do not plan on toasted them (or if you just plan on re-heating them on a tray in an oven or toaster oven).  Sprinkle with your sugar free sprinkles. Enjoy your Keto Strawberry Pop Tarts!

keto strawberry puff pastry

keto strawberry pop tarts pastry

low carb sugar free pop tarts

keto gluten free pop tarts

Nutrition for 1/5th of recipe: 267 calories | 22.8g fat | 6.1g NET carbs | 2.5g protein | 6.1g fiber

Freeze these pop tarts flat on a baking sheet, then transfer them to a ziplock or an airtight container between layers of parchment or wax paper and re-heat them in the microwave, toaster or on a tray in the oven when you'd like one.

low carb keto strawberry pop tarts
Print Recipe
5 from 2 votes

Keto Strawberry Pop Tarts

Prep Time35 mins
Cook Time18 mins
Refrigeration Time1 hr
Total Time1 hr 53 mins
Course: Breakfast, Dessert, Snack
Keyword: keto pastry, keto pop tarts, keto strawberry pop tarts
Servings: 5 Pop Tarts
Calories: 267kcal

Ingredients

Pastry Dough

  • 5 1/2 tbsp whole psyllium husks 26g, you can also use ground, just be sure to account for the weight difference, you'll likely need 3 tbsp instead of 5
  • 1/4 cup almond flour 30g
  • 2 1/2 tbsp powdered monkfruit/erythritol sweetener 30g
  • 1 tbsp coconut flour 7g
  • 1/4 tsp baking powder
  • 1 tsp xanthan gum
  • 1/8 tsp salt
  • 1/2 cup + 1 tsp salted butter, cold 125g
  • 1/4 cup cold water *** add more or less as needed the dough will absorb it as you go (you may need up to 1/2 cup)
  • 1 egg white
  • extra coconut flour for sprinkling

Filling

  • 5 tbsp no sugar added strawberry jam I use smucker's no sugar added jam

Glaze

Instructions

  • Add your dry ingredients to a food processor and grind until everything is a fine powder (if you do not have a food processor you can definitely still make this recipe, your dough may just be a bit more textured)
  • Next add in chunks of butter (roughly chopped, doesn’t have to perfect) and pulse a few times until the butter chunks are a bit smaller and coated with flour but still visible. (again doesn’t have to be perfect, if you don’t have a food processor, grate the cold butter into your dry ingredients and gently mix until it's coated).
  • Dump this mixture into a bowl and add your cold water and egg white. Mix with a spoon until a rough dough forms.(your dough should be wet enough to push the dough together and form somewhat of a ball but not to the point were it sticks to your hands, so add more water only if needed)
  • Press the dough together and knead it a few times until it starts to stick together (you don’t want the butter chunks blended in but you also want the dough to hold together without crumbling and have a smoother surface).
  • Press the dough into a rough ball shape, wrap it in Saran Wrap and place in the fridge for 30min.
  • Next unwrap your dough and roll it out flat between two sheets of greased parchment paper. (Flour your parchment and rolling pin lightly with coconut flour as needed).
  • Fold each side of the dough inward (see photo), then turn the dough 90* and roll it out flat, squishing down the folded layers you just made. Then once again, fold each side inwards, turn 90* and roll it out flat. You want to repeat this 4-5 times to ensure layers of butter are spread throughout the dough. It will start off very rough looking but don’t worry about that! Just push the rough edges in a bit and continue repeating the process until it looks more uniform. ( If at any time your dough feels warm, place it back in the fridge or freezer for a bit to get cold again. You don’t want your butter to melt).
  • After you’ve rolled the dough out 4-5 times following step 7, fold it once more, Saran Wrap it and place it back in the fridge for another 30min.
  • Pre-heat your oven to 400*F.
  • Roll the dough out again, it will be a bit thick at this point. I usually cut the dough in half and place half, wrapped, back in the fridge so I only have to work with one piece at a time. This makes rolling it thin much easier!
  • Form the dough into a rectangle as best as you can and using a pizza cutter or sharp knife, cut off the rough edges, then slice the dough into 4-5 rectangles about the size you want your pop tarts. Repeat this with the second half of the dough to get about 8-9 rectangles in total. Re-roll any scraps you have to make the last pop tart piece.
  • Add 1 tbsp sugar free jam to one side of all the pop tarts, then take a second piece of dough of similar size and place it on top of the first one. Gently press the edges together with your fingers, then seal the two pieces of dough together, all around the edges using a fork.
  • Repeat this process with all of your pop tart dough. Refrigerate at any time the dough is getting too soft to work with.
  • Place the finished pop tarts gently onto a parchment lined baking sheet (or just keep them on the parchment they are on and transfer the whole thing to a baking sheet).
  • Bake for ~15-18min or until golden brown and puffed. Let them cool fully on the baking sheet.
  • Make your glaze by mixing together the above 3 ingredients. Spread the glaze over the pop tarts if you do not plan on toasted them (or if you just plan on re-heating them on a tray in an oven or toaster oven). Sprinkle with your sugar free sprinkles. Enjoy your Keto Strawberry Pop Tarts!

Notes

Tips For Making Keto Strawberry Pop Tarts

  • You’ll notice the dough will want to fall apart in chunks at first. This is why the dough must be kneaded a few times. Once you do so, the dough will come together nicely and will roll out much better! Just be sure not to melt or blend in all of your butter when kneading it. 
  • Your dough should seem a little dry at first but once you get rolling it, the butter chunks should moisten it more. If you find your dough still very dry, you can sprinkle a bit of cold water on it as needed to add moisture OR alternatively if you find it too wet, sprinkle coconut flour as you are rolling and folding it.
  • If your dough rolls out messy and looks rough at first, that’s completely fine, sprinkle flour as needed and continue to follow the folding instructions. It will start to smooth out more after each layer. You can also push in rough edges slightly before rolling to help it come together.
  • If you do not have a food processor, simply grate cold butter into your dry ingredients. I've used this method and sometimes I actually prefer it!
  • The gluten free pastry will brown more in the oven than typical pastry but that’s okay! It will still be delicious. It’s just the colour of the psyllium husk added.
  • Freeze these pop tarts flat on a baking sheet, then transfer them to a ziplock or an airtight container between layers of parchment or wax paper and re-heat them in the microwave, toaster or on a tray in the oven when you'd like one.

Ingredient Links

Nutrition

Serving: 1pop tart | Calories: 267kcal | Carbohydrates: 6.1g | Protein: 2.5g | Fat: 22.8g | Fiber: 6.1g

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