Breakfast & Brunch

Protein Pop Tarts Recipe

Chef Olivia

January 25, 2026
4 min read

Jump to Recipe·Print Recipe

Why Make This Recipe

Protein Pop Tarts are a fun and nutritious twist on the classic pastry. They combine the delicious flavors you love with the added benefit of protein, making them a great choice for breakfast or a snack. Whether you’re looking for a healthier treat or trying to boost your protein intake, these homemade pop tarts are perfect for you.

How to Make Protein Pop Tarts

Ingredients:

1 1/2 cups whole wheat flour
1/2 cup vanilla protein powder
1 tablespoon sugar
2 teaspoons baking powder
1/4 cup applesauce
1/4 cup neutral-flavored oil
1 teaspoon vanilla extract
1/2 cup strawberry jam
1 cup confectioners sugar (sugar-free or regular)
1 cup vanilla protein powder (optional)
2 tablespoons milk or water (as needed)
1/2 teaspoon vanilla

Protein Pop Tarts Recipe

Directions:

Preheat your oven to 170°C/325°F. Line a baking tray with parchment paper and set it aside.
In a medium mixing bowl, combine the flour, vanilla protein powder, sugar, and baking powder. Whisk until everything is well incorporated and set aside.
In a separate small bowl, mix together the applesauce, neutral oil, and vanilla extract until smooth and well combined.
Add the wet ingredients into the dry ingredients. Stir until a dough forms. If the dough feels a bit dry, add 1-2 teaspoons of ice-cold water. Shape the dough into a ball, wrap it in plastic wrap, and refrigerate for 15 minutes.
After resting, divide the dough into two equal portions. Roll out one portion of the dough between two sheets of parchment paper to about 1/8 inch thickness. Use a pizza cutter to cut the dough into 8 equal rectangles. Repeat with the second portion of dough.
Arrange the rectangles on the prepared tray. Place a generous spoonful of strawberry jam in the center of each rectangle, leaving space around the edges for sealing.
Top each filled rectangle with a second dough rectangle. Press down the edges with your fingers, then use a fork to crimp around all sides to fully seal the pop tarts.
Bake in the preheated oven for 10-15 minutes or until the pastry turns light golden brown. Remove from the oven and let the pop tarts cool completely on a wire rack.
In a mixing bowl, whisk together the confectioners sugar, milk or water, and vanilla until smooth. Adjust the consistency by adding more milk or water if needed.
Spread the glaze evenly over the cooled pop tarts, leaving a small rim uncoated around the edges. Decorate with sprinkles if desired, and allow the glaze to set at room temperature.

How to Serve Protein Pop Tarts

Serve your Protein Pop Tarts as a quick breakfast or a satisfying snack. You can enjoy them plain, or with a side of fresh fruit or yogurt for an extra boost. They are also great for packing into lunchboxes.

How to Store Protein Pop Tarts

Store your Protein Pop Tarts in an airtight container at room temperature for up to a week. If you want them to last longer, consider refrigerating them, where they can be kept for up to two weeks. You can also freeze any leftover pop tarts for up to three months. Just make sure to thaw them before serving.

Tips to Make Protein Pop Tarts

If you want a sweeter filling, feel free to use a flavored jam or jelly of your choice.
Experiment with different spices like cinnamon or nutmeg in the dough for added flavor.
For a fun twist, add mini chocolate chips into the filling along with the jam.

Variation

You can easily change the fillings for these pop tarts. Try different flavors of jam, Nutella, or even a cream cheese filling for variety. You can also swap out the whole wheat flour for almond flour to make a gluten-free version.

FAQs

1. Can I use any type of protein powder?
Yes, you can use any protein powder you prefer. Just keep in mind that flavors may vary.

2. How can I make these pop tarts even healthier?
You can reduce the sugar or use a sugar substitute. Using natural fruit preserves instead of jam can also cut down on sugar.

3. Can I make the dough ahead of time?
Absolutely! You can prepare the dough and refrigerate it for up to 24 hours before rolling and baking. Just let it sit at room temperature for a few minutes before rolling out.