There’s something so nostalgic about pop tarts. For me, they bring back memories of that irresistible combination of flaky crust, creamy filling, and sweet frosting. One of my favorite flavors has always been frosted cookies and creme. I just love the Oreo-style chocolatey crust, smooth vanilla filling, and sweet frosting topped with cookie crumbles. But, with 67 grams of carbs and 38 grams of sugar per serving, plus a laundry list of questionable ingredients, they just don’t fit into my current lifestyle.

So, I set out to recreate one of my favorite flavors—frosted cookies and creme pop tarts—with a healthy twist. These keto pop tarts are a low-carb, gluten free, homemade version of the classic treat, but with none of the guilt. Packed with wholesome ingredients, they’re the perfect healthy pop tarts alternative that still delivers all the flavor and texture you remember. And let me tell you, they’re just as magical as the originals!

Let’s take a look into what makes these homemade pop tarts so special, how they compare to store-bought versions, and everything you need to know to make your very own legendary keto pop tarts.

Why These Keto Pop Tarts Are a Game-Changer

Unlike traditional pop tarts, which are loaded with enriched flours, refined sugars, and unhealthy oils, this homemade pop tarts recipe uses nutrient-dense, keto-friendly ingredients. Each gluten free pop tart comes out to just 2.5g net carbs, making them perfect for a low-carb lifestyle. And with only 1g of sugar per serving, they’re a far cry from the sugar bombs you’ll find in the cereal aisle. Plus, the chocolate cookie crust, creamy vanilla filling, and sweet frosting sprinkled with cookie crumbles? It’s everything you loved about the original cookies and creme pop tarts but a lot better for you.

The Ingredients That Make It Work

Gluten Free Pop Tart Dough

Blanched Almond Flour Almond flour serves as the base for the dough, providing a rich, nutty flavor and a tender texture. It’s gluten-free, low in carbs, and packed with healthy fats, making it a staple in keto baking.

Coconut Flour Coconut flour helps absorb moisture, giving the dough structure and preventing it from being too crumbly. It’s also high in fiber, which helps keep the carb count low.

Black Cocoa Powder Black cocoa powder is what gives these cookies and cream pop tarts their signature dark, chocolatey flavor and color. It’s less bitter than regular cocoa powder and mimics the flavor of Oreo cookies.

Sugar-Free Sweetener A granulated sugar-free sweetener like erythritol or allulose is used to add sweetness without the carbs. These sweeteners don’t spike blood sugar, making them ideal for keto recipes.

Xanthan Gum Xanthan gum acts as a binder, holding the dough together and giving it elasticity. This is especially important in gluten-free recipes to mimic the texture of traditional dough.

Greek Yogurt Greek yogurt adds moisture to the dough, helping to keep it soft and pliable. It’s also a great source of protein.

Unsalted Butter Butter adds richness and flavor to the dough while also helping to create a flaky texture.

Egg The egg binds the ingredients together and adds structure to the dough, ensuring the pop tarts hold their shape.

Vanilla Creme Filling

Cream Cheese Cream cheese forms the base of the filling, creating a rich and creamy texture that’s perfectly sweet and tangy.

Powdered Sugar-Free Sweetener A powdered or confectioners style sugar free sweetener dissolves easily into the cream cheese, creating a smooth, lump-free filling. It adds just the right amount of sweetness to mimic the original vanilla creme pop tarts filling.

Frosting

Powdered Sweetener Powdered sweetener is the base for the frosting, giving it a smooth, glossy finish. It’s a keto-friendly alternative to traditional powdered sugar.

Unsweetened Dairy-Free Milk A small amount of unsweetened milk helps thin out the frosting to the perfect spreadable consistency. You can also use regular milk, almond milk, or coconut milk.

Vanilla Extract A touch of vanilla extract enhances the flavor of the frosting, adding warmth and depth.

Cookie Crumble Topping

The dough scraps from trimming the pop tarts are baked and crumbled on top of the frosting, adding a crunchy, chocolatey finish that completes the cookies n cream pop tarts look and taste.

How to Make Homemade Pop Tarts

Making these gluten free pop tarts is easier than you might think. Here’s a quick overview of the process:

1. Prepare the Dough: Mix the dry ingredients, then add the wet ingredients to form a dough. Chill the dough to make it easier to work with.
2. Make the Filling: Combine the cream cheese and powdered sweetener until smooth.
3. Assemble the Pop Tarts: Roll out the dough, cut it into rectangles, and fill each one with the vanilla creme filling. Seal the edges with a fork for that classic pop tart look.
4. Bake: Pop them in the oven until they’re set and slightly firm to the touch.
5. Frost and Decorate: Once cooled, spread the frosting on top and sprinkle with the crumbled dough scraps.

Not only is this process fun, but it also makes the most delicious homemade pop tarts healthy enough for breakfast or dessert.

Troubleshooting Tips for Perfect Keto Pop Tarts

Even though this recipe is straightforward, there are a few tips and tricks to ensure your gluten-free pop tarts come out perfectly every time:

1. Chill the Dough: If your dough feels sticky or hard to handle, place it in the refrigerator for 10-15 minutes. Chilled dough is much easier to roll and cut.
2. Use Parchment Paper: Roll the dough between two sheets of parchment paper to prevent sticking and make cleanup a breeze.
3. Don’t Overfill: Be sure to leave enough space around the edges of the pop tarts when adding the filling. Overfilling can cause the filling to leak out during baking.
4. Crimp the Edges Well: Use the tines of a fork to crimp the edges securely. This not only helps seal in the filling but also gives the pop tarts that classic look.
5. Watch the Baking Time: Since keto flours can burn more quickly than traditional flours, keep an eye on your pop tarts as they bake. They’re done when the edges are set and slightly firm to the touch.

Customizing Your Keto Pop Tarts

While cookies and creme pop tarts are a favorite, there’s no limit to the flavor combinations you can create with this recipe. Here are a few ideas to inspire your next batch:

• Strawberry Delight: Swap the vanilla creme filling for a mix of sugar-free strawberry jam and cream cheese.
• Chocolate Lovers: Add a small amount of cocoa powder to the frosting for an extra chocolatey finish.
• Peanut Butter Dream: Add a bit of peanut butter to the filling, then drizzle with extra peanut butter.
• Brown Sugar Cinnamon: This is my ultimate favorite flavor! Should I share a homemade, gluten free version of it next? Let me know in the comments.

Why Choose Gluten Free Pop Tarts?

If you’re following a gluten-free lifestyle, finding a delicious pop tart alternative can feel impossible. Store-bought gluten-free options are rare, and many of them are still packed with sugar and unhealthy ingredients. This gluten free pop tarts recipe is not only free of wheat but also very low-carb, making it perfect for those with dietary restrictions or anyone looking to make healthier choices.

Storing and Serving Tips

• Storage: Keep your low-carb pop tarts in an airtight container in the fridge for up to 5 days. For longer storage, freeze them in a single layer before transferring them to a freezer bag.
• Serving: Enjoy them cold, or reheat them in a toaster oven at a low temperature. Avoid using a traditional toaster, as the frosting may melt off.
• Meal Prep Friendly: Make a double batch and store them in the freezer for a quick, grab-and-go breakfast or snack.

FAQs About Keto Pop Tarts

Can I Make These Dairy-Free?

Yes! Simply swap the Greek yogurt and cream cheese for dairy-free alternatives. There are plenty of dairy-free yogurts and cream cheese options on the market to choose from.

How Do I Store These Pop Tarts?

These low-carb pop tarts are best stored in an airtight container in the fridge for up to 3-5 days. You can also freeze them for up to 3 months—just thaw and enjoy!

Can I Toast Them?

Absolutely! Pop them in a toaster oven at a low temperature to warm them up. Avoid using a regular toaster, as the frosting may melt.

What Sweeteners Work Best?

I recommend using erythritol/monk fruit blend sweetener for the best results. For frosting, make sure to use a powdered/confectioners style sweetener. If you don’t need your pop tarts to be strictly sugar free or low carb, feel free to use regular cane sugar. I recommend organic cane sugar as it is usually less processed. 

Why Choose Homemade Pop Tarts?

Traditional pop tarts may be convenient, but they’re far from healthy. Let’s take a quick look at the ingredient list for store-bought cookies and creme pop tarts:

• Enriched flour
• Sugar, dextrose, high fructose corn syrup
• Soybean and palm oil
• Artificial flavors and colors

These ingredients offer little to no nutritional value and are packed with empty calories. In contrast, this homemade pop tarts recipe uses real, whole-food ingredients that nourish your body while satisfying your sweet tooth. Plus, with only 175 calories per serving, they’re some of the lowest calorie pop tarts you’ll find!

Final Thoughts

These keto pop tarts are a labor of love, and I’m so excited for you to try them. Whether you’re a lifelong fan of Oreo pop tarts or just looking for a healthy pop tarts alternative, this recipe is sure to become a new favorite. The combination of chocolate cookie crust, creamy vanilla filling, and sweet frosting topped with cookie crumbles is pure nostalgia in every bite.

If you give this gluten free pop tarts recipe a try, I’d love to hear what you think! Should I create a homemade version of my ultimate favorite flavor—brown sugar cinnamon—next? Leave a comment, rate the recipe, and don’t forget to post a photo and tag me on Instagram. Seeing your creations makes my day.

XO,

Sarah

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Gluten Free Keto Pop Tarts: Cookies and Creme

@sarahsfitfood

The ultimate gluten free & keto pop tarts recipe: frosted cookies and creme edition! Low carb, gluten free, and sugar free with just 2.5g net carbs per serving. Chocolate crust, creamy vanilla filling, and sweet white icing with Oreo-style cookie crumbles.

Makes 4 large pop tarts, or 8 smaller pop tarts.

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Print Recipe Pin Recipe

Prep Time 40 minutes mins

Cook Time 15 minutes mins

Course Breakfast, Dessert, Snack

Cuisine American

Servings 8 servings

Calories 175 kcal

Want to save this recipe?

I’ll email this post to you, so you can come back to it later! -Sarah

Ingredients

  

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Pop-tart dough:

• 1/2 cup blanched almond flour 56g
• 1/4 cup coconut flour 28g
• 1/4 cup black cocoa powder 20g
• 1/4 cup granulated sugar-free sweetener 48g
• 1/2 tsp xanthan gum 1.5g
• 1/4 cup Greek yogurt 56g
• 1/4 cup unsalted butter
• 1 large egg

Filling:

• 1/2 cup cream cheese 113g
• 1/3 cup powdered sugar-free sweetener 64g

Frosting:

• 1/2 cup powdered sugar-free sweetener 96g
• 2 1/2 tsp unsweetened dairy-free milk
• 1/8 tsp vanilla extract

Instructions

 

• Preheat oven to 350°F. Line a sheet pan with parchment paper.
• Make dough: stir all dry ingredients together in a bowl. Add yogurt, melted butter, and egg to dry ingredients and stir until dough forms. Place dough in the refrigerator while you make the filling.
• Combine cream cheese and powdered sweetener and stir until smooth.
• Roll dough between parchment paper to about 1⁄8-inch thick. Cut into approximately eight 3.5×4.5-inch rectangles for large pop-tarts, or sixteen ~2×3-inch rectangles for smaller pop-tarts.
• Place half of the dough rectangles down on the baking sheet. Distribute filling in the centers of each rectangle, leaving 1⁄2-inch of space around edges.
• Top with remaining dough. Press edges down and trim with a knife if needed for cleaner looking edges. Crimp edges with the end of a fork.
• Place remaining scraps of dough on the pan to bake along with the pop-tarts (this will be the "crumble" topping).
• Bake 12-15 minutes for large pop-tarts, 7-10 minutes for smaller pop- tarts. Allow to cool.
• Combine frosting ingredients, and spread on top of pop-tarts.
• Crumble remaining baked dough pieces, and distribute on top of frosted pop tarts. Enjoy!

Notes

Dairy-Free Substitutions: Simply swap the Greek yogurt and cream cheese for dairy-free alternatives. There are plenty of dairy-free yogurts and cream cheese options on the market to choose from.

Recommended Sweeteners: I recommend using erythritol/monk fruit blend sweetener for the best results. For frosting, make sure to use a powdered/confectioners style sweetener. If you don’t need your pop tarts to be strictly sugar free or low carb, feel free to use regular cane sugar. I recommend organic cane sugar as it is usually less processed.

How to Store Pop Tarts: These low-carb pop tarts are best stored in an airtight container in the fridge for up to 3-5 days. You can also freeze them for up to 3 months—just thaw and enjoy!

How to Toast Pop Tarts: Pop them in a toaster oven at a low temperature to warm them up. Avoid using a regular toaster, as the frosting may melt.

Nutrition

Calories: 175kcalCarbohydrates: 6gProtein: 5gFat: 16gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.2gCholesterol: 50mgSodium: 69mgPotassium: 78mgFiber: 3gSugar: 1gVitamin A: 398IUCalcium: 44mgIron: 1mg

Keyword cookies and cream, gluten free pop tarts, healthy pop tarts, homemade pop tarts recipe, keto pop tarts, low carb pop tarts

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