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Keto Pop Tarts

I often get questions on where I get all of my unique recipe ideas from.

Many times, my healthified recipes come from common foods that I grew up on like Pop Tarts!

This recipe for keto Pop Tarts started when I watched Gilmore Girls with my boys a few years ago!

If you ever watch Gilmore Girls, you know that Lorelei Gilmore LOVES Pop Tarts and that is something she “makes” her daughter for breakfast quite often.

My boys asked what a Pop Tart was so I said, let me show you! I jumped into the kitchen to make them homemade Pop Tarts!

This recipe was originally written for my book Keto Air Fryer, but since I always write WAY to many recipes for my publisher, about 50 recipes always get cut! So lucky you, I am giving this recipe to all of you! I also changed the Pop Tart recipe directions to be made in the oven so for those of you who do not have an air fryer, you can also make these!


These healthy Pop Tarts are super delicious and a huge hit with the boys! This recipe is a bit harder than most of my recipes but it is really a show stopper!

Especially if you grew up eating Pop Tarts, you are going to want to make these! These homemade Pop Tarts taste WAY better than the cardboard ones you grew up on!

If you make these homemade Pop Tarts and love them, I suggest making a triple batch and keeping some unbaked keto Pop Tarts in the freezer for easy breakfast or keto treats to have when cravings strike!

Keto Pop Tarts

Maria Emmerich
Prep Time 12 minutes
Cook Time 12 minutes
Course Breakfast, Dessert, Nut Free, Pork
Cuisine American
Servings 4
Calories 379



  • 1 3/4 cup shredded mozzarella cheese
  • 2 tablespoons cream cheese
  • 3/4 cup almond flour or ground up pork rinds
  • 1 large egg


  • 1/2 cup raspberries
  • 4 tablespoons cream cheese softened
  • 4 tablespoons Natural Sweetener
  • Pinch Redmond Real salt use code Maria15 for 15% off


  • ¼ cup cream cheese softened
  • 1/4 cup Natural Sweetener
  • 2 to 3 tablespoons unsweetened almond milk or heavy cream
  • Few drops natural pink food coloring if desired


  • Preheat oven to 400 degrees F.
  • To make the dough, place the mozzarella and the cream cheese in a heat safe bowl and microwave for 1-2 minutes or until the cheese is entirely melted. Stir well.
  • Add the almond flour and egg and using a hand mixer, combine well. Chill in the freezer for 10 minutes to help with forming the dough.
  • Divide the dough into 8 equal portions. Place one ball of the dough on the greased piece of parchment paper that is on a baking sheet, and pat out with your hands to make a small rectangle shape, about 2 inches by 3 inches. Repeat with remaining balls of dough.
  • Make the filling by placing the raspberries, cream cheese, and natural sweetener in a food processor and pulse to combine well. Taste and adjust sweetness to your liking. Place this mixture in the center of 4 pieces of rectangles, try to cover as much dough as possible, leaving 1 centimeter on all sides. Place 4 unfilled rectangles of dough and top onto the filled rectangles. Use a fork to seal the edges shut.
  • Place the baking sheet with the Pop Tarts in the oven.
  • Cook for 8 minutes. Optional: remove from oven and use a fork to score edges again to look like a traditional pop tart.
  • Place back into the oven to cook another 2 minutes or until the pop tarts are golden brown and dough is fully cooked. Remove from oven and allow to cool for 10 minutes.
  • Meanwhile make the frosting by placing the softened cream cheese, natural sweetener in a small bowl, stir to loosen the cream cheese. Add just enough almond milk to make a frosting. If it gets too thin, add a tablespoon of natural sweetener, and if it is too thick, add a splash of almond milk. Add natural food coloring if desired. Place into a piping bag or small ziplock. Cut a tiny corner in the Ziploc and pipe over each pop tart.
  • Once the pop tarts are cool, drizzle glaze over.
  • Store extras in air tight container in the fridge for up to 4 days. Store extras in air tight container in the fridge for up to 5 days. Can be frozen for up to a month.


Calories: 379 | Fat: 31g | Protein: 19g | Carbohydrates: 7g | Fiber: 3g | P:E Ratio: 0.5



“Hi all! I’ve been strict Emmerich Keto since January 1st and I’ve had incredible success!

I have lost 50+ lbs and balanced my PCOS afflicted hormones. So much so that after 2 long years of trying to conceive my husband and I are now expecting a baby! Something we truly were beginning to believe was not possible for us.” – Kathleen 

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Stephanie says:

    Dear Maria,

    I can’t tell you how much I have enjoyed and benefitted from your work. I own almost all of your cookbooks and read your site carefully. I do have one question for you, that I imagine some other followers of your have as well: Dr. Steven Gundry. If you have read, or listened to his work, I wondered if you could share what you think of his studied, published ideas, beliefs and protocols.

    You could contact me directly, if you don’t wish to make a statement for or against another provider.

    Also, my own husband has fought valiantly against two tick borne illness, so I was very saddened to hear it is something you and Craig have had to deal/live with. Count on our affection and prayers for your family.

    God bless you all,

    • Maria Emmerich says:

      Thank you!!

      Dr Gundry hits on good points about the anti-nutrients in plants. But then goes on to promote a mostly plant based diet, which is silly. Stick withe the meats that give you the most vitamins and minerals anyway. 🙂

  • Jill Kosmensky says:

    Hi Maria:

    I would make these with strawberries since I’m not fond of raspberries. However, my favorite type of Pop Tart was cherry. Are cherries Keto? I’ve seen it declared both yes and no, so I’m not sure. I do love fresh cherries but have avoided them since beginning my Keto journey 4 years ago.



  • Laura says:

    Oh wow! I’ve not had a pop tart for at least 15 years but after seeing these I had the biggest craving!
    Going to put these on the meal
    Plan for next week, do two raspberry and try and mcgyver up a chocolate fudge version using frosting from your other recipes! Thanks Maria you’re an absolute saint!

  • Carolyn Huntzinger says:

    Hi Maria!
    Could you please put the timing for the air fryer on this recipe? I have a diabetic friend who loves those fried pies, and I’d love to give him another option and have the ease of the air fryer! Thank you!

  • Nicole says:

    Hi Maria, could I use coconut flour in place of almond or pork rinds?
    Thank you

  • Pam says:

    I just purchased a box of cinnamon flavor from Legendary Foods who you recommend. My husband use to love poptarts so I bought them for his birthday. I don’t feel the Legendary brand are the healthiest but okay as a birthday treat. I plan on making your recipe. Can’t wait!! Thank you!!

  • Laurie says:

    I’m going to make thses but I think I will use blueberries. Think those will work ok?

  • Jinny says:

    Your recipes look great!! Cant wait to try them..I want to make the Texas twinkies, and the poptarts..

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