Healthy Vegan Protein Pop Tarts
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Want to learn how to make vegan protein pop tarts that taste good, are healthy, and will curb your sweet tooth? This healthy version of pop tarts happens to be gluten-free, sugar-free, vegan-friendly, and surprisingly satisfying.
Store-bought pop tarts are far from healthy, stuffed with high-fructose corn syrup, palm oil, and refined sugar, amongst other harmful ingredients. I know for one, I’d prefer to choose a healthier snack or dessert to calm the sugar monster within.
So, when that childhood nostalgia hits and you’re reaching towards a box of pop tarts at the grocery store, pause and think for a moment. “Maybe I can make a healthy pop tart version at home instead?” That’s where our recipe comes in to save you.
Why You’ll Love This Healthy Protein Pop Tarts Recipe
Our healthy vegan pop tarts are not only packed with protein but also taste amazing. They’re sweet and flavorful, and the dough is perfectly flaky, chewy, and crisp on the edges. And you can use your favorite protein powder to make them.
I thought making pop tarts at home would be way too complicated but they’re easier to make than you’d expect! The dough is straightforward and doesn’t require any chilling time, the filling and icing are simple, and making filled rectangles is a piece of cake.
This healthy version of pop tarts will not only satisfy your sweet tooth but also provide you with extra protein. This makes them a perfect pre or post-workout treat. Consuming protein before or after a workout helps build muscles and recuperate.
Our recipe is for healthy vegan protein blueberry pop tarts, but we’ve included plenty of flavor options for you to try. It’s easy to modify by sticking to the measurements so you can let your imagination run wild with ideas.
What Ingredients Do I Need To Make Healthy Protein Pop Tarts?
For the Crust:
- 1 cup almond flour, finely ground
- 1/2 cup tapioca flour
- 2 oz. vegan vanilla protein powder
- 4 tablespoons coconut oil, melted
- 4 tablespoons unsweetened almond milk
- 1/8 tsp. salt
For the filling:
- 1 ½ cups fresh blueberries, washed and dried (or frozen and thawed)
- 1 Tbsp. chia seeds
- ¼ cup maple syrup or agave (you can use sugar-free to keep it low-sugar)
For the frosting:
- 1.2 oz. vegan vanilla protein powder
- 4 Tbsp. Water, room temperature
- 2 tsp. melted coconut oil
- ¼ tsp. freeze-dried blueberry powder for coloring (optional)
How To Make Healthy Homemade Pop Tarts
Step 1: Preheat and prepare baking sheets
This healthy pop tart recipe comes together pretty fast, so first, preheat the oven to 350°F and prepare one or two baking sheets with parchment paper.
Step 2: Make the filling
Make the filling by mashing the blueberries with a fork, then add chia seeds and maple syrup or agave. Stir and refrigerate for 5-10 minutes to set.
Step 3: Make the pop tart dough
In a large mixing bowl, stir together almond flour, protein powder, tapioca flour, and salt. Add the melted coconut oil and stir to combine.
Then add the almond milk and stir until a ball of dough forms. Divide the dough in two to make it easier to work with. Cover the second ball of dough while you roll out the first.
Prepare a lightly floured surface with tapioca or gluten-free flour. Roll the dough to 1/8-inch thickness. Cut dough into 2×2 inch squares and place on prepared baking sheet.
Repeat with the remaining dough until it’s all used.
The recipe makes 20 squares which results in 10 pop tarts.
Step 4: Assemble and bake the pop tarts
Place about 1 tablespoon of filling into the center of 10 of the squares, but leave space around the edges. Cover the filling with the remaining squares.
Use a fork to crimp the edges together and poke holes in the center of the pastry so that the heat can escape. Bake for 8-9 minutes.
Remove from the oven and let them cool. Meanwhile, prepare the frosting. Mix the ingredients until smooth.
Glaze the cooled pop tarts with frosting and optionally decorate with vegan sprinkles or some more freeze-dried blueberry powder. Dig in!
Notes & Tips
- Cover the squares of dough while you roll and cut the rest so that it doesn’t dry out. You can store any leftover dough covered in the fridge for up to 5 days. Simply take it out 30 minutes to 1 hour before using.
- You can use any other berry or fruit instead of blueberries. Fresh or thawed strawberries are an excellent option. You could also try raspberries, peaches, mango, or cherries.
- If you don’t have tapioca flour, you can try and substitute potato starch or even regular flour if you don’t mind them having gluten. I haven’t tried this option myself, so I’d love to know how it goes!
- For the icing, you can also use Greek yogurt or coconut yogurt sweetened with vanilla protein powder. Feel free to experiment and use any protein powder flavor you’d like.
Homemade Pop Tart Flavor Combo Ideas
Make healthy brown sugar cinnamon pop tarts by using a mixture of pure unrefined cane sugar and cinnamon. For the frosting, simply replace the blueberry powder with ½ to 1 teaspoon of cinnamon.
Try this recipe for healthy chocolate chip cookie dough pop tarts: add some dark or sugar-free chocolate chips to the dough and for the icing. Make the filling with dark chocolate chunks and almond butter.
Create peanut butter cup pop tarts by using chocolate-flavored protein powder in the dough and peanut butter and chocolate chips for the filling. You can omit the frosting or make it with more chocolate protein powder.
Make strawberry cheesecake pop tarts by using strawberries for the filling and topping them with cream cheese and honey frosting. Simply mix 2 ounces of cream cheese (you can use low-fat too) with 1 teaspoon of runny honey.
Other Vegan Desserts You Should Try
If you liked this healthy vegan protein pop tart recipe, try out some of our other healthy (or indulgent) vegan desserts.
This easy avocado mousse is super luscious and delicious. It’s ready in 15 minutes and tastes like a decadent dessert. But it’s amazingly wholesome. Avocados are full of healthy fats and they help keep you full.
If you’re looking for a warm and comforting dessert, try this vegan blueberry cobbler. It’s crumbly, sweet, tart, and cruelty-free.
Here’s another one for chocolate lovers – the best vegan chocolate cake you’ll ever try! This one may not be considered healthy, but sometimes you just have to indulge.
For a healthier chocolate indulging experience, you’ll want to try this fast vegan fudge. It only takes 10 minutes to prepare and has four ingredients. But this vegan chocolate fudge is so delectable, you’ll fall in love with this recipe. Save these recipes to try later, and now let’s make yummy healthy vegan blueberry protein pop tarts!
Ingredients
For the Crust:
- 1 cup almond flour finely ground
- 1/2 cup tapioca flour
- 2 oz. vegan vanilla protein powder
- 4 tablespoons coconut oil melted
- 4 tablespoons unsweetened almond milk
- 1/8 tsp. salt
For the filling:
- 1 ½ cups fresh blueberries washed and dried
- 1 Tbsp. chia seeds
- ¼ cup maple syrup or agave
For the frosting:
- 1.2 oz. vegan vanilla protein powder
- 4 Tbsp. Water room temperature
- 2 tsp. melted coconut oil
- ¼ tsp. freeze-dried blueberry powder for coloring optional
Instructions
- Preheat oven to 350°F and prepare two baking sheets with parchment paper.
- In a bowl, mash the blueberries with a fork, then add chia seeds and maple syrup. Stir and refrigerate for 5-10 minutes to set.
- In a large mixing bowl, stir together almond flour, protein powder, tapioca flour, and salt. Add melted coconut oil and stir to combine. Add the almond milk and stir until a ball of dough forms. Divide it in two to make it easier to work with.
- Prepare a lightly floured surface. Roll the dough to 1/8-inch thickness. Cut dough into 2×2 inch squares and place on prepared baking sheet.
- Repeat with the remaining dough until it’s all used.
- Place about 1 tablespoon of filling into the center of 10 of the squares, but leave space around the edges. Cover the filling with the remaining squares.
- Use a fork to crimp the edges together and poke holes in the center of the pastry so that the heat can escape. Bake for 8-9 minutes.
- Remove from the oven and let them cool. Meanwhile, mix the frosting ingredients until smooth. Glaze the cooled pop tarts with frosting and optionally decorate with vegan sprinkles or more blueberry powder. Dig in!
