If you miss the joy of a warm, toaster pastry but want to stay low-carb, this Keto Pop Tart will hit the spot. It’s buttery, flaky, and filled with a fruity layer that doesn’t spike your carbs. No complicated techniques, no hard-to-find ingredients—just a smart swap of flours and sweeteners.
Enjoy it for breakfast, as a snack, or with a cup of coffee. You’ll get that familiar comfort without the sugar crash.
Ingredients
Method
- Prep your tools and oven. Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. Set out two sheets of parchment for rolling the dough.
- Mix the dry ingredients. In a bowl, whisk 2 cups almond flour, 2 tablespoons coconut flour, 1/3 cup powdered sweetener, 1/2 teaspoon baking powder, 1/4 teaspoon xanthan gum (optional), and 1/4 teaspoon salt.
- Cut in the butter. Add 6 tablespoons cold, cubed unsalted butter. Use a pastry cutter or your fingers to work it in until the mixture looks like coarse crumbs.
- Bind the dough. Whisk 1 egg with 1 teaspoon vanilla extract. Add to the bowl and mix until a soft dough forms. If it’s too dry, add 1–2 teaspoons cold water. If it’s sticky, chill for 10 minutes.
- Roll it out. Place the dough between two sheets of parchment. Roll into a rectangle about 1/8 inch thick. Trim edges to even it out. Aim for 8 rectangles (about 3 x 4 inches each).
- Prepare the filling. Stir 1/3 cup sugar-free jam until smooth. If too thick, warm it for a few seconds in the microwave. You want it spreadable, not runny.
- Assemble the tarts. Transfer half the rectangles to the lined baking sheet. Add about 1 tablespoon of jam to the center of each, leaving a small border. Brush edges lightly with egg wash (1 egg beaten with 1 tablespoon water).
- Seal and vent. Place the remaining rectangles on top. Press edges to seal, then crimp with a fork. Use a toothpick to poke 2–3 small vents on top to release steam.
- Bake. Brush the tops with egg wash. Bake 14–18 minutes, until lightly golden around the edges. Let them cool on the tray for 10 minutes, then transfer to a rack.
- Make the glaze. In a small bowl, mix 1/2 cup powdered sweetener with 1–2 tablespoons heavy cream or almond milk and 1/4 teaspoon vanilla. Add a few drops of lemon juice if you like a hint of tang. Adjust liquid for a spreadable consistency.
- Glaze and set. Spoon or drizzle the glaze over cooled tarts. Let it set for 15–20 minutes before serving.
What Makes This Special
This version keeps the classic Pop Tart look and feel, but uses low-carb ingredients that still deliver flavor and texture. The crust is tender and slightly crisp, thanks to a blend of almond flour and coconut flour.
A simple, sugar-free berry filling provides sweet-tart balance without extra carbs. To seal the deal, a light keto glaze adds that nostalgic finish. It’s a treat that feels indulgent but fits your goals.
Shopping List
- Almond flour (finely ground, blanched)
- Coconut flour
- Powdered erythritol or powdered allulose (for dough and glaze)
- Xanthan gum (optional, improves dough structure)
- Baking powder
- Salt
- Unsalted butter (cold)
- Eggs (1 for the dough, 1 for egg wash)
- Vanilla extract
- Sugar-free jam or preserves (strawberry, raspberry, or blueberry)
- Heavy cream or unsweetened almond milk (for the glaze)
- Lemon juice (optional, for brightness in the glaze)
Instructions
- Prep your tools and oven. Preheat the oven to 350°F (175°C).
Line a baking sheet with parchment paper. Set out two sheets of parchment for rolling the dough.
- Mix the dry ingredients. In a bowl, whisk 2 cups almond flour, 2 tablespoons coconut flour, 1/3 cup powdered sweetener, 1/2 teaspoon baking powder, 1/4 teaspoon xanthan gum (optional), and 1/4 teaspoon salt.
- Cut in the butter. Add 6 tablespoons cold, cubed unsalted butter. Use a pastry cutter or your fingers to work it in until the mixture looks like coarse crumbs.
- Bind the dough. Whisk 1 egg with 1 teaspoon vanilla extract.
Add to the bowl and mix until a soft dough forms. If it’s too dry, add 1–2 teaspoons cold water. If it’s sticky, chill for 10 minutes.
- Roll it out. Place the dough between two sheets of parchment.
Roll into a rectangle about 1/8 inch thick. Trim edges to even it out. Aim for 8 rectangles (about 3 x 4 inches each).
- Prepare the filling. Stir 1/3 cup sugar-free jam until smooth.
If too thick, warm it for a few seconds in the microwave. You want it spreadable, not runny.
- Assemble the tarts. Transfer half the rectangles to the lined baking sheet. Add about 1 tablespoon of jam to the center of each, leaving a small border.
Brush edges lightly with egg wash (1 egg beaten with 1 tablespoon water).
- Seal and vent. Place the remaining rectangles on top. Press edges to seal, then crimp with a fork. Use a toothpick to poke 2–3 small vents on top to release steam.
- Bake. Brush the tops with egg wash.
Bake 14–18 minutes, until lightly golden around the edges. Let them cool on the tray for 10 minutes, then transfer to a rack.
- Make the glaze. In a small bowl, mix 1/2 cup powdered sweetener with 1–2 tablespoons heavy cream or almond milk and 1/4 teaspoon vanilla. Add a few drops of lemon juice if you like a hint of tang.
Adjust liquid for a spreadable consistency.
- Glaze and set. Spoon or drizzle the glaze over cooled tarts. Let it set for 15–20 minutes before serving.
Storage Instructions
- Room temperature: Keep glazed tarts in an airtight container for up to 24 hours.
- Refrigerator: Store for 4–5 days. Warm briefly in a toaster oven or 300°F oven for 5–7 minutes to refresh the crust.
- Freezer: Freeze unglazed tarts for up to 2 months.
Thaw in the fridge, reheat, then glaze.
Benefits of This Recipe
- Low in net carbs: Almond and coconut flours keep carbs down while providing fiber and healthy fats.
- No sugar spike: Using erythritol or allulose keeps it sweet without the crash.
- Satisfying texture: The dough bakes up tender and slightly crisp, similar to the classic version.
- Customizable: You can change the filling, glaze, and even add sprinkles made from sugar-free options.
- Meal-prep friendly: Make a batch on the weekend and enjoy throughout the week.
Common Mistakes to Avoid
- Overworking the dough: This can make the crust tough. Mix just until it comes together.
- Skipping the vents: Without small holes on top, steam can split the tarts or cause leaks.
- Using a runny jam: Too much moisture softens the crust and causes seepage. Keep the filling thick.
- Rolling too thin: Very thin dough tears easily.
Aim for about 1/8 inch.
- Glazing while hot: Hot tarts melt the glaze into the crust. Let them cool for best results.
Recipe Variations
- Cinnamon “Brown Sugar” Style: Mix powdered sweetener with a pinch of cinnamon and a dab of softened butter for the filling. Top with a cinnamon glaze.
- Chocolate Hazelnut: Use a keto-friendly chocolate spread as the filling.
Add cocoa to the glaze for a double-chocolate finish.
- Lemon Blueberry: Combine sugar-free blueberry jam with lemon zest. Finish with a lemony glaze.
- Strawberries and Cream: Add a spoon of softened cream cheese with strawberry jam. Keep the layer thin to avoid leaks.
- Maple Almond: Add maple extract to the glaze and sprinkle with sliced almonds before it sets.
FAQ
Can I make the dough ahead of time?
Yes.
Wrap the dough tightly and refrigerate for up to 2 days, or freeze for up to 2 months. Let it soften slightly at room temperature before rolling.
What sweetener works best for the glaze?
Powdered erythritol or powdered allulose work well. Allulose creates a smoother glaze that stays soft, while erythritol sets a bit firmer.
Can I toast these like store-bought Pop Tarts?
You can warm them in a toaster oven, but avoid a vertical bread toaster.
The glaze can drip, and the crust is more delicate than commercial versions. An oven or skillet on low heat is safer.
How do I prevent the edges from separating?
Use a light egg wash on the edges before sealing, then crimp firmly with a fork. Chilling the assembled tarts for 10 minutes before baking also helps.
What if I don’t have xanthan gum?
It’s optional.
The dough will still work without it, though it may be slightly more delicate. Chill the dough and handle gently when assembling.
Can I make it dairy-free?
Yes. Use dairy-free butter and unsweetened almond milk for the glaze.
The texture will still be tender and flaky.
How many net carbs are in one tart?
It varies with brand and filling, but most versions land around 4–6 net carbs per tart. Check your ingredients and calculate to be sure.
Why did my dough crack when rolling?
Keto doughs can be crumbly. If it cracks, press it back together and add a teaspoon of water if needed.
Rolling between parchment helps prevent sticking and tearing.
Can I use coconut flour only?
No. Coconut flour is highly absorbent and will make the dough dry and fragile on its own. The blend with almond flour gives the best texture.
What jam do you recommend?
Choose a sugar-free jam sweetened with erythritol, allulose, or stevia.
Look for one with real fruit and minimal fillers for the best flavor.
Wrapping Up
This Keto Pop Tart brings back a familiar favorite in a smarter, low-carb way. The crust is buttery, the filling is bright, and the glaze ties it all together. Make a batch, stash a few in the fridge, and treat yourself without leaving your plan. It’s comfort food that fits your lifestyle—simple, nostalgic, and seriously good.
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