Keto Pop Tarts – Strawberry Low-carb Pastry
By Carine Claudepierre
Published on 02/18/2020 - Last updated on 12/05/2023
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These Keto Pop Tarts are a keto pastry recipe with a delicious buttery, flaky texture filled with strawberry chia seed jam.
Plus, these homemade strawberry pop tarts are vegan, gluten-free, and paleo.
What Are Keto Pop Tarts?
A keto pop tart is a single-serve low-carb pastry with a buttery, flaky dough filled with sugar-free jam or cream cheese.
They are delicious for breakfast or dessert with a dollop of whipped cream on top.
Why You’ll Love This Recipe
This Keto Pastry recipe is amazing because it is:
- Truly Flakey
- Gluten-Free
- Keto
- Dairy-Free Option
- Egg-Free
- Vegan Option
- Paleo
- Ready In 30 Minutes
How To Make Keto Pop Tarts
Let’s face it, most low-carb pastry doughs are very fragile and break up easily when rolling.
I am sharing with you a no-fail keto pastry dough that rolls perfectly and won’t break!
Key Ingredients
The key is to use xanthan gum and not eggs! Keep reading to see all the ingredients you need to make this perfect keto pie dough.
- Almond flour – you absolutely need to use fine blanched almond flour. Learn how to choose your keto flours.
- Coconut flour – fresh with no lumps. Coconut flour contains a huge amount of fiber that is highly moisture-absorbent. It means that if you are using an old bag of coconut flour, it may have lumps, and it would make it difficult to measure precisely. Break any lump, pack, and level your cup to measure this precisely.
- Butter – or dairy-free vegan butter, melted. Learn why butter is a keto-friendly dairy product.
- Xanthan gum
- Apple cider vinegar – or lemon juice
- Unsweetened almond milk – or unsweetened coconut milk.
- Sugar-free crystal sweetener – erythritol, monk fruit stevia blend, or allulose – learn why I’m recommending these keto-friendly sweeteners. The recipe works unsweetened as well!
Gluten-free Pop Tart Recipe
This recipe is also gluten-free as it is only using wheat-free low-carb flour.
Bonus, if you are using dairy-free butter, the recipe makes delicious keto vegan pop tarts as well, so everyone can share!
Rolling The Dough
The dough is stickier than wheat-based pastry dough.
Therefore, you must roll the dough between two pieces of parchment paper or silicone mats.
This will prevent the dough from sticking to the rolling pin.
Best Keto Pop Tart Fillings
There are infinite possible fillings. I recommend my keto berry chia seed jam recipe using any keto fruits you like in the recipe.
My favorite flavor is keto strawberry pop tarts, but raspberry and blueberry taste amazing too. Other ideas are:
- Cream cheese – warm cream cheese with sugar-free crystal sweetener. Spread in the pastry with some fresh berries on top. Cream cheese is perfectly keto-friendly!
- Fresh berries – strawberries, blueberries, raspberries. They will cook in the oven and naturally create a fruit compote in the pastry.
- Curd or custard
Frequently Asked Questions
This all-purpose flaky keto pastry dough is very flexible and easy to roll without breaking. It that can be used for:
Keto pumpkin pie – even for the top crust of the pie.
Sugar-free lemon pie
This Keto Pastry recipe brings only 6.6 grams of net carbs per pop tart serving.
More Keto Desserts
If you like keto pastries, you’ll love these other recipes:
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Keto Strawberry Pop Tarts
Ingredients
Keto pastry dough
- 2 ¼ cups Almond Flour fine, blanched
- ½ cup Coconut Flour fresh, no lump. Use the scoop and level method.
- ¼ cup Granulated Sweetener or Monk fruit (Lakanto)
- 2 ½ teaspoons Xanthan Gum
- ⅓ cup + 1 tbsp Unsweetened Almond Milk
- 3.5 oz Unsalted Butter or dairy-free vegan butter
- ½ tablespoon Apple Cider Vinegar
Filling
- 6 tablespoons Sugar-Free Chia Seed Jam
- 6 tablespoons Cream Cheese or vegan coconut yogurt
To decorate
- ¼ cup Powdered Erythritol
- 1/2-1 tablespoon Unsweetened Almond Milk adjust to taste
Instructions
- Before you start, make sure you measure all the ingredients precisely in grams/oz or cups. If you use cups, firmly pack the flour in the cup and level it.
- Preheat the oven to 350°F (180°C). Line a baking tray with parchment paper. Set aside.
- In a large mixing bowl, whisk all the dry ingredients: almond flour, coconut flour, sugar-free crystal sweetener, and xanthan gum.
- Add in unsweetened almond milk, melted butter, and apple cider vinegar.
- Combine with a spoon at first, and knead the dough with your hands until you can shape a ball.
- Wrap the pastry dough ball into a piece of parchment paper or cling film wrap.
- Freeze for 10 minutes.
- Remove the dough from the freezer and divide the dough ball in half. Roll each half between two pieces of parchment paper into 1/4-inch thick rectangles of about 1.5 x 2.3 inches ( 4cm x 6 cm). You will get around 16 small rectangles in total, 8 from each half dough ball. For larger tarts, double the size of each rectangle and make only 6 pop tarts (net carbs per serving will therefore double).
- Transfer rectangles of dough onto the prepared baking tray, leaving a 1-thumb space between each rectangle. The dough won't expand while baking, but the jam may run out of pastry, so it's better to leave some space between each pop tart.
- Spread 1/2 tablespoon of cream cheese (or vegan coconut yogurt) in the center of each rectangle of dough, leaving a half-inch (1 cm) edge around the edges. Layer 1/2 tablespoon of chia seed jam on each rectangle over the cream cheese and add a few slices of fresh strawberries (optional). Make sure you don't cover the borders of the rectangle with the filling, or you won't be able to close the tart. Use less filling if needed (this can happen if you roll your dough thicker and didn't manage to cut out enough rectangles).
- Lay the other rectangles over the filling and seal the edges by pressing with your fingertips. If desired, cut the top dough with a knife to form gills.
- Brush the top of each pop tart with beaten eggs or unsweetened almond milk if vegan.
- Bake for 25 minutes on the center rack of your until the crust is golden brown. You can add a piece of foil on top of the pop tarts if the crust browns too dark/too fast and bring the tray to a level lower in the oven.
- Meanwhile, in a small bowl combine sugar-free powdered sweetener with almond milk. Add more almond milk to make the glazing more liquid or add more powdered sweetener to thicken.
- Cool the pop tarts down on a rack for 2 hours. Drizzle the glazing onto the cold pop tarts.
- Store in an airtight container in the fridge for up to 3 days or freeze individually and defrost the day before at room temperature.
Tools
Getting Started What Is Keto? Macro Calculator Sweetener Converter Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy SweetenersWant My Kitchen Equipment?
Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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This was the only time I have used coconut successfully in a recipe!! It was great. Simple and tasty
Thank you!
Hello, did my message go through? I don’t see it and it was here a week or so ago. Thank you
just replied now, sorry for the delay, I don’t check the message everyday. I hope it helps.
Carine, I want to make this recipe but I’m confused by your comments. One is in 2020 and one is in 2021 so maybe things changed..?
In one of them you say using coconut oil would make it crumbly and not work and in another one you say you like them better with coconut oil because they’re crispier. I’m wondering if coconut oil will work and if you used refined or unrefined (does the coconut taste come through if I use virgin oil?)
Also, I know this recipe was a couple of years ago so I’m wondering if you have gotten word of a good replacement for xanthan because we can’t have gums.
I just subscribed and can’t wait to start making some of your recipes. Hope to hear back from you soon here..thank you!
As mentioned before, coconut oil works, but, it’s ore tricky to work with in this recipe, and the texture is crumbly and much more difficult to shape if you never baked keto egg-free pastry. This said, even if it’s more fragile using coconut oil, I do prefer the taste of the crust, after baking. You can use any coconut oil, unrefined coconut oil has a coconut flavor so if you don’t enjoy coconut flavor, use refined coconut oil. Since there’s no eggs, you can’t skip the gum in this pastry.
If I use coconut oil in the recipe, do I replace it for the coconut flour? or is it in addition? (how much?) I’d like to try to make this with that incorporated as you prefer the taste better. Just need the amount 🙂 Thanks!
Coconut oil can replace butter but not almond flour. You can’t swap almond flour by coconut flour unfortunately, it won’t work at all.
Can you use just almond flour instead of coconut? I’m allergic to all coconut. Thank you, Judy Urton
No sorry, you can’t swap almond flour for coconut flour it won’t work
Can l substitute ground flax seed for almond flour or can l use more coconut flour. I find too much almond flour stops my ketosis.
No Sorry it won’t work
Love your recipes. Can melted coconut oil be used to replace the butter?
I didn’t try that option, I am not sure how it will come out I am sorry. Often, coconut oil make dough hard and more oily
I’ve made these before and they are amazing!!! I want to make them again for V-day. Do you think they will hold right if I cut them in a heart shape?
If your heart are not smaller than the regular rectangle used in the recipe, it will hold pretty well !
Thinking about making these for thanksgiving appetizers and filling with Brie walnuts and maybe a sugar free raspberry jam. What to drizzle on top maybe honey? Any suggestions
Sure, this should work.
Keto breakfast pastries!!! These will be made tomorrow morning. I understand packed coconut flour, but what does leveled up mean?
It means swept the top of the measuring cup, enjoy the recipe
Very keen to do this recipe! I was wondering, more from interest really and what you might think, do you think the coconut flour could be replaced with lupin flour? I’d think they are similar (somewhat), I’ve heard it produces a nicer texture for things like pastries
Dan im wondering if you tried with the lupin flour?
I never used lupin flour so I can’t help you very much I am sorry
Do these freeze and reheat well?
Sure
Hello can I use granulated stevia for this recipe? Thank you
Stevia is extremely sweet so if you refer to pure stevia, you will need a very small amount to achieve the same sweetness as pure erythritol
is the Erythritol supposed to be granulated or confectionery?
When the recipe calls for a powder version of erythrtiol it says ‘powdered erythritol’. If it says erythritol it means the classic granulated version. Enjoy.
Hi Do you have a chocolate pastry with chocolate filling pop tart recipe. Thanks!
No but you can use my keto nutella spread recipe to fill these pop tart dough. Enjoy
I have made a few of your recipes here lately. Thank you for creating them! I have never heard of chia seed jam…where does one buy that? And how are these strawberry if there are no strawberries in them?
I make my own chia jam, follow my recipe here.
I didn’t see salt as an ingredient in the recipe, but I saw it was added in the video. So you might want to correct that and also give an amount. I also just realized, now that I’ve put mine in the oven, that I didn’t add the strawberries. Maybe you could list them in the ingredients with an “optional” comment, instead of just waiting for the instructions. I glossed over them. Thank you. I’m excited to try these. My dough was hard to work with, but maybe that’s because I had to sub out some of the coconut flour for trim healthy mama baking blend, and I probably didn’t get the amounts quite right.
Salt is optional, it won’t impact the recipe like strawberries, filling is very up to you, sugar-free jam works too. If the texture was different it’s because you swap flours, keto baking recipes are very sensitive to fiber and protein amount, swapping flours highly change their liquid absorbency. Enjoy
These look amazing! I miss pop tarts so much! I could eat one for breakfast every day!
I’ve been looking for a pastry dough with which to make a long roll, with blueberries, i.e. a blueberry roll. I’m thinking your recipe might work. Do you recommend that I prebake a big rectangle and prebake (and for how long) before rolling up and baking?
I won’t prebake the dough because it won’t roll properly after. I hope it works for your recipe idea. Enjoy, XOXO Carine
Hi! I’m new to your blog but excited to discover more than just this recipe. I want to use this recipe as a cannoli shell recipe. What are your thoughts? I do plan on baking these but what do you think about deep frying. Would it work? Do you think it would work all together as a cannoli shell? Thanks for all you do! Gabriel
I didn’t try that option but it should hold well as pasta replacement indeed. Let me know how it goes, XOXO Carine
I made it today and I love it!! Thank u for this amazing recipe
Could I substitute Bob’s a Red Mill brand 1:1 gluten free flour instead of making the blend? It has xanthan gum in it.
I didn’t try this option since gluten free all purpose flour is not keto approved. I am not sure it will work well as all-purpose GF flour blend contains lots of starch and already have xantham gum added so the ration will be very different to achieve the same texture. Enjoy, XOXO Carine