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Keto Pop Tarts - Sugar Free, Gluten Free
5 from 72 votes

Keto Pop Tarts - Sugar Free, Gluten Free

Keto Pop Tarts are made with a pastry crust combining almond flour, coconut flour, cream cheese, butter, egg, and powdered sweetener. The filling is a cooked raspberry mixture thickened with xanthan gum and optionally sweetened, enclosed in the dough before baking. An optional sugar-free icing can be prepared to top the tarts after baking. These pop tarts have a low carbohydrate count and provide a sugar-free, gluten-free breakfast or snack option.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 5
Calories: 272 kcal
Course: Dessert, Breakfast
Cuisine: American

Ingredients

PASTRY
  • 1.5 cup almond flour 150g
  • 2 tablespoon coconut flour 16g
  • 2 tablespoon cream cheese 30g
  • ¼ cup powdered sweetener 40g
  • 1 egg large
  • 2 tablespoon butter ghee or coconut oil, slightly soft + a little extra to brush after cooking (30g)
  • 1 teaspoon vanilla extract
  • salt tiny pinch of
  • 1 egg for egg wash (optional
FILLING
  • 1 cup raspberries 160g, frozen
  • ½ teaspoon xanthan gum
  • powdered sweetener optional, up to 1 tablespoon
Optional ICING
  • ½ cup powdered sweetener 80g
  • 1 tablespoon water

Instructions

    Cup of Yum
  1. Preheat the oven to 180C / 350F.
  2. Place the dry ingredients in a food processor and pulse to combine.
  3. Add 1 egg, butter, cream cheese and vanilla and pulse until a sticky batter. Don’t over-mix.
  4. Shape the dough to form a ball. Wrap in clingfilm or tin foil and place in the freezer for 10 - 15 minutes until chilled. This stops it being sticky and makes it easy to roll.
  5. Meanwhile make the filling. Place the raspberries in a non-stick pan. Heat on medium until soft, stirring a couple of times to prevent sticking, and squash the raspberries with the back of a spatula. About 5 minutes. Turn off the heat. Add the xanthan gum and stir to combine. Allow to fully cool.
  6. Cut the dough in two. Take one piece and roll between two sheets of greaseproof paper. Fold over the edges and re-roll. This will give you more of a rectangle shape.
  7. Cut the edges off and cut into 4 rectangles. Repeat with the remaining ball. Use any leftovers to form the last two rectangles. Depending on how thin you roll it you should get 10 rectangles.
  8. Place the rectangles on a greaseproof lined baking tray. Brush half with beaten egg wash.
  9. Split the filling into 5 and add to the centre of the non egg-washed rectangles. Spread slightly with the back of a spoon leaving about 1cm all the way around. Approx 1 tablespoon of filling per pop tart.
  10. Add the egg washed rectangle to the base with the filling and place in the freezer again for 10 minutes. This stops the dough sticking and breaking when you seal with a fork.
  11. Press to seal the edges with a fork and add 2 - 3 fork marks to the top. This will let out any steam and stop them exploding. Don’t go all the way through the pastry, just the top rectangle in depth.
  12. Cook for 15 - 17 minutes or until golden. Option to brush with a little melted butter. Allow to cool.
  13. Mix the icing in a bowl with a teaspoon until smooth. Add the water a few drops at a time until to your desired thickness, approximately 1 tbsp. Ice the pop tarts using the back of a spoon and allow to cool to set. Option to sprinkle with freeze dried raspberry powder or sugar free sprinkles.

Notes

  • Each pop tart contains approximately 6 grams net carbohydrates; the recipe makes about 5 pop tarts.
  • Store pop tarts refrigerated for up to 3 days or freeze for up to 3 months.
  • Apply icing after defrosting from frozen; avoid toasting pop tarts with icing as it can affect texture.
  • For thicker filling, add fresh berries over the jam, but avoid toasting with fresh berries added.
  • Alternative fillings include sugar-free strawberry jam, low-carb blueberry jam, cinnamon sugar mixed with melted butter, or sugar-free chocolate spreads like Nutella.

Nutrition Information

Calories 272kcal (14%) Total Carbohydrates 9.3g (3%) Protein 9.1g (18%) Fat 23.6g (36%) Saturated Fat 5.9g (30%) Fiber 4.7g (19%) Sugar 3.2g (6%)

Nutrition Facts

Serving: 5 Serving

Amount Per Serving

Calories 272

% Daily Value*

Calories 272kcal 14%
Total Carbohydrates 9.3g 3%
Protein 9.1g 18%
Fat 23.6g 36%
Saturated Fat 5.9g 30%
Fiber 4.7g 19%
Sugar 3.2g 6%

* Percent Daily Values are based on a 2,000 calorie diet.