Home » All Recipes » Breakfast & Brunch » Protein Pop Tarts

Protein Pop Tarts

This golden and crispy protein pop tarts recipe looks just like the boxed version, except this one has a real strawberry filling. Aside from being larger (and better), the creamy yogurt frosting also helps you avoid a sugar crash for breakfast.

Protein pop tarts with frosting cut in half.

The Best Protein Pop-Tarts Recipe

If you’re always looking for an excuse to have dessert for breakfast, these protein pop tarts are for you! With hints of peanut butter and vanilla in the dough, they’re so much better than the real deal. The filling is also… wait for it… made with fresh strawberries and maple syrup for a natural doze of sweetness. To keep things nice and easy, this is a single-serve recipe that’s cooked in the air fryer too. Once golden and flaky, top it with a whisked, protein-packed frosting for an effortless pop tart. Don’t forget the sprinkles for a pop of color and dig in!

Why You’ll Love These Homemade Pop-Tarts

Whether you have them at home with a cup of coffee or pack them to-go in a Ziploc bag, you’ll be making these pop tarts a couple of times a month.

  • Homemade. There are no weird food additives to make them last forever or excess salt and sugar.
  • Versatile. You can use seasonal fillings and even change their shape!
  • Better than store-bought. They’re made with wholesome ingredients, giving them a much better flavor than anything highly-processed can achieve. You can also load up on the frosting if you want.
  • Easy. Whip them up in 15 minutes whether it’s 20F or 105F outside thanks to the air fryer.
Ingredients for protein pop tarts.

What You’ll Need

The 3-ingredient strawberry filling is the best part about these wholesome pop tarts. Check the recipe card at the bottom of the post for exact amounts.

For the Dough

  • Gluten-free baking flour – Feel free to use all-purpose flour.
  • Vanilla protein powder – You can use chocolate protein powder too.
  • Peanut butter powder – It adds plant-based protein and nuttiness.
  • Non-fat plain Greek yogurt – Any plain unsweetened yogurt is fine.

To Make the Filling

  • Strawberries – Fresh or frozen work. Thaw and drain them completely if you’re using frozen.
  • Chia Seeds – These thicken the mixture so don’t skip them.
  • Maple syrup – Raw honey and agave nectar are great swaps.

For the Frosting

  • Non-fat plain Greek yogurt – Plain or sweetened yogurt work for this.
  • Vanilla protein powder – Use chocolate protein powder for a chocolate frosting.
  • Sprinkles – Use your favorite!
Protein pop tarts with frosting on a cooling rack.

Recipe Variations

Use these fillings to add more life back into your mornings! Change them as often as you like.

  • Chocolate. Use Nutella or your favorite chocolate-hazelnut spread.
  • Berries. Raspberries, blueberries, and blackberries are great options. Feel free to use a berry mix too.
  • Cookie butter. Biscoff is a great alternative for a sweet filling.
  • Nut butter. Crunchy peanut butter, almond butter, and cashew butter will all give your pop tarts the perfect amount of nuttiness.
  • Spreads. Try dulce de leche or marshmallow fluff.
  • Jams. Save some prep time by using sugar-free jams. Go for strawberry, apricot, blackberry, etc.
A single pop tart with sprinkles.

How to Make Protein Pop-Tarts

Don’t have an air fryer? This recipe is just as easy in the oven. Check the recipe card at the bottom of the post for oven-instructions.

  • Prep the filling. Mash the strawberries in a bowl with a fork. Stir in the chia seeds and maple syrup. Refrigerate it for 5-10 minutes or until thickened.
  • Make the dough. Whisk the gluten-free flour, protein powder, and peanut butter powder in a medium-sized bowl until well combined. Add the Greek yogurt and mix until you get a loose dough.
  • Knead it. Place the dough on a lightly floured surface. Knead it until smooth.
  • Roll and cut it. Use a rolling pin to roll the dough into a long rectangle. Cut it into two (you should have two rectangles).
  • Add the filling. Brush egg-wash along 1/2″ of all the edges on one of the rectangles. Place the filling in the center. It shouldn’t touch the egg-wash or it won’t seal properly.
  • Seal it. Place the other rectangle on top and seal the edges of the dough with a fork to enclose the filling. Poke some holes in the middle.
  • Air fry it. Line the air fryer basket with parchment paper and place the pop tart inside. Cook it at 350F for 4 minutes, flip it, and cook for another 4 minutes until the crust is slightly golden. Remove it from the air fryer and set it aside to cool.
  • Add the frosting. Stir Greek yogurt and protein powder in a bowl. Spread it on top of the cooled pop tart. Add sprinkles and enjoy.
Pop tarts and a bowl of sprinkles on the side.

Tips for Success

The most important thing is not to over-fill the pop tarts. Everything else just makes them extra pretty or helps ensure perfection.

  • Chill it. Pop the dough into the fridge for 1-2 hours before rolling for the flakiest pop tarts. Lowering the temperature means the gluten has a chance to relax before continuing with the process.
  • Don’t over-fill. Although the filling is yummy, don’t add more than is specified in the recipe or it will ooze out and burn on the baking tray. It’ll also stick to the edges and bottom of your pop tarts and burn them.
  • Add holes. Don’t skip the holes or slits in the top rectangle of dough because then the steam won’t be able to escape. This causes the pop tarts to open up and the filling will slip out.
  • Use more egg-wash. Brush the top of your pop tarts with more egg-wash or milk right before air frying them. It’ll create a crispier crust and give you a solid base to add the frosting on.
  • Prep-friendly. Assemble several batches of pop tarts and freeze them before air frying them. Pop them out throughout the week for a quick breakfast by adding 1-2 minutes to the cooking time.
  • Change the shape. Rectangles are standard but play around with the shapes. Little ones will love circles, triangles, flowers, and even hearts for their pop tarts.
Three pop tarts with frosting and sprinkles.

Serving Suggestions

These protein pop tarts are a great breakfast with a glass of milk, a cup of tea, or your favorite coffee. I’m a coffee person so my Iced Coffee and Pumpkin Cream Cold Brew are go-tos in the morning. If you want something a little more filling, try these pop tarts with smoothies or smoothie bowls. My Nut Banana Protein Smoothie and Oat Berry Smoothie Bowl are some of my favorite.

How to Store Homemade Pop-Tarts

Since these protein pop tarts have fresh strawberries and a yogurt frosting, I don’t recommend storing them at room temperature. They’ll spoil much faster. Refrigerate them in an airtight container away from strong-smelling foods for up to 7 days. To reheat them, pop them into the microwave for 30 seconds. If you want them slightly crispy, place them in the air fryer at 400F for 1 minute, flip them, and cook for another minute.

More Breakfast Ideas

Landscape photo for protein pop tarts.

Protein Pop Tarts

This protein pop tarts recipe with strawberry filling, frosting, and sprinkles look just like the boxed version, but they're way better. 
Prep Time7 minutes
Cook Time8 minutes
Total Time15 minutes
Servings: 1



  • 3 tablespoon 1:1 Gluten Free Baking Flour
  • 1 tablespoon Vanilla Protein Powder
  • 1 tablespoon Peanut Butter Powder I used PB2
  • 2 tablespoon Nonfat Plain Greek Yogurt


  • ¼ cup Strawberries Chopped Fresh or Frozen
  • ½ teaspoon Chia Seeds
  • ½ teaspoon Maple Syrup


  • tablespoon Nonfat Plain Greek Yogurt
  • ½ tablespoon Vanilla Protein Powder
  • Sprinkles Optional



  • Mash strawberries in a bowl with the back of a fork (or use a food processor).
  • Add chia seeds and maple syrup, stir and place in the fridge 5-10 minutes to set.


  • Place gluten free flour, protein powder and peanut butter powder in a food processor, blend to combine.
  • Add Greek Yogurt and process until a rough ball forms.
  • Transfer to lightly floured work surface and knead until smooth
  • Roll dough into long rectangle, and then cut into 2 rectangles.
  • Take one rectangle, dot ½” from the edge with water or egg wash, and spread filling in the middle, leave an edge where you will pinch dough together.
  • Cover with the other rectangle, and pinch dough together with fork.
  • Poke holes in the middle to release moisture while cooking.
  • Line the air fryer basket with parchment paper, place pop tart in. Cook at 350°F for 4 minutes, flip and cook for another 4 minutes. Crust should be lightly golden brown. You can also bake them at 375°F for 10 minutes, flipping halfway.
  • Let cool for a few minutes.


  • Stir Greek yogurt and protein powder in a bowl. Spread on top of the cooled pop tart. Add sprinkles.
Course: Breakfast, Breakfast/Brunch, Dessert
Cuisine: American


Let Us Know What You Think!

Your email address will not be published. Required fields are marked *

Recipe Rating:

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Scroll to Top