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The Best Low Carb/High Protein Pop Tart Recipe

Updated: Apr 5

My Keto pie crust recipe is a super flaky and very low carb dough and perfect for these pop tarts! Video-( Blog ( So in this Video and Blog post I wanted to show how I would go about testing out swapping flours and figuring out the best way to get the most of the delicious brown sugar cinnamon filling into these pop tarts.

We will start with my favorite and cheapest option to make the pie dough. It's like a normal pie dough which is flour, frozen butter and ice water. But for our flour we need to use a mixture to mimic the texture we want. So I like using oat fiber, coconut flour and unflavored whey protein isolate as the base then adding gelatin and xanthan gum to bring in some gluten structure and stretch to the dough. You only add as much ice water as needed for the dough to come together. And the grated frozen butter creates the flakiness in the dough. So if your butter pieces stay nice and cold and you add the right amount of water you will get the nice flakey pastry for these pop tarts. For the dough technique and rolling tips and tricks definitely check out my original pie crust video( Using this combo of ingredients makes the pop tarts 2g of net carbs each with the filling and frosting. I rolled the dough 1/6 in. or 4mm thick and got 10 rectangles to make 5 pop tarts. This recipe is easily doubled, you just have to make sure it is kept cold throughout the process.

I figured out in the last few videos I've filmed that you can replace the oat fiber with bamboo fiber with no real different outcome except the color is much paler. Just make sure that you only add enough ice water for the dough to come together. It was slightly different measurements from the oat to the bamboo fiber.

The first experiment I did was to try to replace the unflavored whey protein with all bamboo fiber so 60g bamboo fiber and 30g coconut flour, it took 12 Tbs. of ice water to come together into a dough. They were completely soft and mushy after they were baked so that was a complete fail.

The second experiment was replacing the coconut flour with bamboo fiber so I did 60g of bamboo fiber and 30g of unflavored whey protein isolate. It took 8 Tbs. of ice water to come together into a dough. It surprisingly baked up perfect, crispy and flaky all around. And technically they are 0g Net Carbs each because the only carbs in this recipe are from the filling. One teaspoon of cinnamon is a carb and there are 2 teaspoons in the filling for 5 pop tarts. So it is a good option but the bamboo fiber is about 2x as expensive than coconut flour. I didn't think there was much of a flavor difference, but if you really hate coconut it is a good option.

Then the last dough experiment was to try to figure out using no unflavored whey protein isolate. In the previous pie crust video I tried replacing the whey with all egg white protein powder. It turned out to be much tougher of a pie crust than with the whey protein. So for the next experiment I did only half egg white protein and half bamboo fiber for the whey. So 15g egg white protein and 15g extra bamboo fiber so 45g total. And surprisingly it worked, they baked up nice and flaky and weren't too tough. This will be a good option if you can't have whey. The butter can be replaced with shortening, I would just keep it nice and cold or another butter substitute. This version would still not be a carb per pop tart because 15g of egg white protein would be only 1g of carbs.

For the filling in the original pie crust video with the pop tart experiment for the filling I did keto brown sugar sweetener and cinnamon. Once it melted, it created a small empty cavity in the pop tart as it baked and melted. So I wanted to figure out a better solution for the filling and came up with two options.

First is a brown sugar erythritol blend, I recommend one that is packable like Swerve or Purcane. If you are gluten free be weary of ones with malt extract as they don't say gluten free on the package, like sukrin gold. Then just mixing the sweetener and cinnamon with a little water to moisten and pack it down so you can get more packed in a smaller cavity. It worked like a charm and there was no empty space in the pop tart and none leaked out.

If you don't want to use erythritol because of the cooling or digestive effect then you can use allulose instead. To moisten the mixture I would use a liquid stevia. Allulose is only 70% as sweet as regular sugar and erythritol sweeteners almost always have another sweetener added to them to make them equal sweetness as sugar. I didn't measure the liquid stevia, I just did a few squirts around and mixed well until it was a sandy consistency.

For the frosting the best option is always gonna be powdered bocha sweet but it is very expensive so I usually use a powdered monkfruit/erythritol blend. You just whisk with a tiny bit of a low carb milk and some cinnamon to get a glaze consistency.

Amazon Affiliate Links for products I use and items I regularly buy on Amazon: If you want to support my channel in a small way by buying ingredients you already use or need by clicking my links, I'd really appreciate it. I get a few cents per purchase which could really help with all the testing I do, to make these recipes the best possible.


Rolling pin - 

Mixing bowls- 

Silicon spatulas- 

Silicon whisks- 

Sukrin Brown Sugar Substitute-

Swerve Brown Sugar Substitute-

Lakanto powdered monkfruit/erythritol-

Anthony's powdered monkfruit/erythritol -

So nourished powdered monkfruit/erythritol blend-

Isopure Unflavored whey protein isolate- 

Coconut Flour - 

Xanthan Gum - 

(As an Amazon Associate I earn from qualifying purchases)

Keto Pie Crust Recipe

29 g Unflavored Isopure whey protein isolate (one packed scoop)

30 g Coconut Flour (1/4 Cup) or 30g more Bamboo Fiber

30 g Oat Fiber (Naturtonix is what I use) (1/4 Cup + 2 Tbs.) or bamboo fiber

1 tsp. Xanthan Gum

1 tsp. Gelatin

3 oz. Grated Butter (Frozen) (6 Tbs.)

6-8 Tbs. Ice Water

Pinch of salt (omit if using salted butter)


1/3 Cup/62g Brown Sugar Substitute

2 tsp. Ground Cinnamon (to taste)

1/2 Tbs. Water

Alternative filling:

1/3 Cup/53g Allulose

2 tsp. Ground Cinnamon (to taste)

squirt of liquid stevia


  1. Grate the refrigerator cold butter with the big holes on a box grater and place into the freezer

  2. Weight/measure all your dry ingredients and whisk to incorporate

  3. Place a few ice cubes into a bowl and fill with a cup of cold water and grab a Tablespoon measuring spoon and a fork to mix the dough

  4. Once the butter is frozen, scrape the butter into the dry ingredients with the fork and mix to coat the butter in the dry ingredients, work in the butter until pea size pieces form

  5. Start by adding 4 Tablespoons of ice water into the bowl and mix with the fork, add ice water in small increments until there is only a little dry ingredients left at the bottom of the bowl and a dough has started to form

  6. Now with your hands work all the ingredients together into a ball and place onto a piece of cling film, handling as little as possible to not warm or melt the butter chunks

  7. Wrap in the plastic and form roughly into a puck then place in the freezer for 15 minutes or refrigerator for 30 minutes

  8. Roll out the dough between two pieces of parchment paper until it is about a 1/6in. or 4mm thick rectangle

  9. Cut the large rectangle in half the long way and along the short way into 10 even smaller rectangles and make sure they are all unstuck and place onto a pan, that will fit in your freezer, lined with parchment paper.

  10. Fill each of the five rectangles with a packed tablespoon of brown sugar sweetener mixture and spread out evenly, leaving 1/4 inch around the edge

  11. Egg wash around the outside of the rectangle lid and place over the filling pushing down around the edges, repeat with all of the lids

  12. Crimp along all edges with a fork and dock the top 3 or 4 times with the fork and egg wash the tops (can sprinkle with sweetener in lieu of frosting)

  13. Place into the freezer to chill (can freeze until ready to bake whenever) while the oven preheats to 350 degree

  14. Once chilled bake for 20-24 minutes until nicely golden brown turning half way through

  15. Let cool then frost if desired

Frosting Recipe:

40g/1/3 Cup Powdered Sweetener Erythritol or bocha sweet work best

1/4 tsp. Ground Cinnamon (to taste)

3-6 tsp. Low Carb Alternative Milk of Choice


  1. Whisk the sweetener and cinnamon together and add a little milk at a time until a glaze forms

  2. Using a spoon spread the glaze over each cooler pop tart

Macros using coconut flour: 1 of 5

180 Calories

15g Fat

32g Total Carbs

9g Fiber

21g Sugar Alcohol

8g Fiber

Macros with no coconut 60g bamboo and 30g whey protein: 1 of 5

150 Calories

14g Fat

35g Total Carbs

14g Fiber

21g Sugar Alcohol

6g Protein

If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.

Also for any questions you can find my email address or contact me through my website.

I have a PO box for anyone interested in sending things also.

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Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.

I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.


Alycia J Distefano

P. O. Box 56

Derby, NY 14047

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Keto Upgrade e-mail -

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Mar 28

I made the original pie crust recipe with oat fiber, whey protein powder and coconut flour. I used inexpensive whey protein powder from the bulk bin at WinCo and palm oil instead of butter cuz I didn't have any. They came out great! I can't wait to try them again with butter. My husband loved them too. Oh, I wanted to point out you have an error in the frosting ingredients list here and also on your YouTube channel. You say 5-6 tsp alternative sweetener but I think you mean alternative milk. Thanks for sharing your recipes!

Keto Upgrade
Keto Upgrade
Apr 05
Replying to

So glad you and your husband enjoyed. So glad using the cheaper whey worked and the palm oil! Thanks for letting me know the typo!


Mar 09

I was wondering if you could freeze the filling and cut into pieces before trying to cover with pastry? Would control the liquidity and might be a better seal?

Keto Upgrade
Keto Upgrade
Mar 09
Replying to

Sure if you want to take the time to do that, it would probably work well.


Mar 04

Which recipe did you end up preferring for the pop tarts? I can't seem to determine that even though I've watched your videos several times. Thanks! Live you channel!!

Keto Upgrade
Keto Upgrade
Mar 04
Replying to

Lol I prefer the original keto pie crust recipe I figured out with either oat fiber or bamboo fiber, which ever you have. I didn't find much difference between the two besides the end color. Did you watch the original pie crust recipe? This was kinda showing the swaps you could make to my original recipe. 30g whey, 30g coconut, 30g bamboo or oat. Hope that helps!

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