Pop tarts are a nostalgic breakfast favorite, but traditional versions are packed with sugar and refined carbs—no-goes for those following a keto lifestyle. Enter the Keto Pop Tart Bars, a delicious, low-carb alternative that delivers all the flaky, fruity goodness without the sugar crash. These bars are perfect for keto dieters craving a sweet, convenient breakfast or snack that fits their macros and keeps them in ketosis.
Whether you’re meal prepping for the week or need a grab-and-go option, keto pop tart bars combine buttery crust, luscious filling, and a subtle glaze—all crafted with keto-friendly ingredients that won’t spike your blood sugar.
Why You’ll Love These Keto Pop Tart Bars
- Low-carb & keto-friendly: Made with almond and coconut flours instead of wheat flour.
- Sugar-free: Sweetened naturally with erythritol, stevia, or monk fruit.
- Flaky & buttery crust: Just like traditional pop tarts, but guilt-free.
- Customizable fillings: From classic strawberry to sugar-free chocolate or cinnamon.
- Easy to make & store: Bake once, enjoy all week!
Ingredients
For the Crust:
- 1 ½ cups almond flour
- ¼ cup coconut flour
- ½ cup powdered erythritol (or preferred keto sweetener)
- 1 tsp baking powder
- ¼ tsp salt
- ½ cup cold unsalted butter, cubed
- 2 large eggs
- 1 tsp vanilla extract
For the Filling (Strawberry Example):
- 1 cup fresh or frozen strawberries, chopped
- ¼ cup powdered erythritol
- 1 tsp lemon juice
- 1 tbsp chia seeds (for thickening)
For the Glaze:
- ½ cup powdered erythritol
- 1–2 tbsp heavy cream or unsweetened almond milk
- ½ tsp vanilla extract
Step-by-Step Instructions
1. Prepare the Filling
- In a small saucepan, combine strawberries, sweetener, and lemon juice.
- Cook over medium heat, stirring occasionally, until strawberries break down and the mixture thickens (about 8–10 minutes).
- Stir in chia seeds and cook 2 more minutes until jam-like consistency.
- Remove from heat and let cool completely.
2. Make the Dough
- In a mixing bowl, combine almond flour, coconut flour, powdered erythritol, baking powder, and salt.
- Cut in the cold butter using a pastry cutter or your fingers until the mixture resembles coarse crumbs.
- Add eggs and vanilla extract, mixing until a dough forms.
- If dough is too sticky, chill for 15–20 minutes.
3. Assemble the Bars
- Preheat oven to 350°F (175°C) and line a baking pan with parchment paper.
- Divide dough into two equal parts.
- Roll out the first half between two sheets of parchment paper to fit your pan.
- Transfer to the baking pan and spread the cooled strawberry filling evenly over the dough.
- Roll out the second half of the dough and place it over the filling, sealing the edges by pressing down gently.
- Use a fork to crimp the edges and poke holes on top to allow steam to escape.
4. Bake
- Bake for 20–25 minutes or until the crust is golden brown.
- Remove from the oven and let cool completely in the pan.
5. Add the Glaze
- Whisk together powdered erythritol, heavy cream, and vanilla extract until smooth.
- Drizzle the glaze over the cooled bars.
- Let set for 10–15 minutes before slicing.
Tips for Perfect Keto Pop Tart Bars
- Use cold butter for a flaky crust.
- Don’t overmix the dough—handle it gently for tender bars.
- Let the filling cool completely before assembling to prevent sogginess.
- Use parchment paper for easy rolling and transfer.
- Store bars in an airtight container in the fridge for up to a week.
Flavor Variations
- Blueberry: Swap strawberries with fresh or frozen blueberries.
- Chocolate Hazelnut: Use sugar-free chocolate spread and chopped hazelnuts.
- Cinnamon Apple: Use cooked diced apples with cinnamon and erythritol.
- Peach: Use low-carb peach preserves or fresh peach slices.
Nutrition Information (Approximate per bar, 12 bars total)
- Calories: 200–250 kcal
- Fat: 18–20g
- Protein: 6–8g
- Net Carbs: 3–5g
Why Keto Pop Tart Bars Are a Game-Changer
They offer the nostalgic comfort of a pop tart without knocking you out of ketosis or causing a sugar crash. Perfect for busy mornings, travel snacks, or a sweet treat that fits your health goals, these bars help satisfy your cravings while staying true to keto principles.
Final Thoughts
Keto Pop Tart Bars combine convenience, flavor, and nutrition in a way few desserts can. With a tender, flaky crust, a luscious fruit filling, and a sweet glaze, they make keto dieting a little more delicious. Try making a batch for your next meal prep and enjoy a keto-friendly twist on a classic favorite anytime you want!