Name: Protein Pop Tarts
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: American
Ingredients: 1 cup oat flour; 1/2 cup vanilla protein powder; 1/4 cup almond flour; 1/4 teaspoon salt; 3 tablespoons coconut oil, softened; 3 tablespoons maple syrup; 2 to 3 tablespoons almond milk; 1/4 cup fruit preserves or jam (low sugar if desired); Optional: powdered sugar + almond milk for glaze

Soft, golden pastries filled with a high-protein fruity center—these homemade protein pop tarts are a fun and nourishing twist on the classic toaster treat. I like making them when I want something nostalgic but also supportive of my fitness goals. They’re easy to prep, totally gluten-free, and great as a grab-and-go breakfast or post-workout snack.

Why You’ll Love This Recipe

I love how these protein pop tarts combine wholesome ingredients with that comforting, flaky texture I remember from childhood treats. Unlike store-bought versions, these are made with oat and almond flour, giving them a natural, hearty bite without refined flour. The vanilla protein powder not only bumps up the protein content but adds sweetness and flavor. They’re gluten-free, refined sugar-free (if I choose low-sugar jam), and endlessly customizable.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 cup oat flour

1/2 cup vanilla protein powder

1/4 cup almond flour

1/4 teaspoon salt

3 tablespoons coconut oil, softened

3 tablespoons maple syrup

2 to 3 tablespoons almond milk

1/4 cup fruit preserves or jam (low sugar if desired)

Optional: powdered sugar + almond milk for glaze

Directions

I preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.

In a medium bowl, I mix oat flour, protein powder, almond flour, and salt.

I add in the coconut oil and maple syrup, stirring until the mixture becomes crumbly. Then I gradually mix in almond milk—one tablespoon at a time—until I get a soft dough.

I roll the dough between two sheets of parchment paper until it’s about 1/4 inch thick.

I cut the dough into rectangles (around 3×4 inches), re-rolling the scraps if needed.

Next I place half the rectangles on the baking sheet and spoon about 1 teaspoon of fruit preserves onto each, spreading it slightly but leaving space at the edges.

I top each with another rectangle and press the edges with a fork to seal them.

I bake for 14–16 minutes until the edges are golden, then let them cool completely.

For a glaze, I mix powdered sugar with a splash of almond milk and drizzle it over the cooled pop tarts.

Servings and timing

This recipe makes 6 protein pop tarts. It takes about 15 minutes to prep and 15 minutes to bake, so I usually have them ready in just 30 minutes. Each tart has approximately 180 kcal, making them a satisfying snack or light breakfast option.

Variations

I like swapping the fruit preserves with peanut butter or almond butter for a richer, nutty filling.

Sometimes I use chocolate protein powder instead of vanilla for a dessert-style version.

For added crunch, I sprinkle chopped nuts or seeds into the filling.

If I want more fiber, I add a tablespoon of ground flaxseed to the dough.

I’ve also used different jams like raspberry, apricot, or fig to mix things up depending on what’s in my pantry.

Storage/Reheating

Once they’re baked and cooled, I store the protein pop tarts in an airtight container at room temperature for up to 2 days, or in the fridge for up to a week. I reheat them in a toaster oven or microwave for a few seconds—just enough to bring back that fresh-baked softness. If frozen, I thaw them overnight or toast them straight from the freezer.

Related Recipes:

Strawberry Pop Tart Cookies

FAQs

How much protein is in each pop tart?

Each pop tart contains around 7–10 grams of protein, depending on the protein powder used and the filling. It’s a great way for me to sneak in more protein during the day.

Can I make these dairy-free?

Yes, I always make mine dairy-free using plant-based protein powder and almond milk. Just check the labels of your protein powder and jam.

What kind of protein powder works best?

I prefer using a plant-based or whey vanilla protein powder that has a fine texture. This helps the dough stay soft and holds together without drying out.

Can I freeze these?

Absolutely. I freeze the baked and cooled pop tarts in a zip-top bag with parchment between layers. They keep well for about 2 months. I just reheat them in a toaster or microwave when I want one.

Are these safe for kids?

Yes! These are kid-friendly and a great alternative to sugary toaster pastries. I often use a low-sugar fruit preserve and skip the glaze if I’m making them for little ones.

Conclusion

These homemade protein pop tarts are one of my favorite ways to enjoy a nostalgic treat while still sticking to my health goals. I love how easy they are to whip up, and how customizable they can be with different fillings and flavors. Whether I grab one after a workout or serve them as a fun weekend breakfast, they never disappoint.

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