Print

Protein Pop Tarts Guilt: Banish 1 Shameful Regret Now

Protein Pop Tarts Guilt
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Enjoy a guilt-free breakfast or snack with this innovative Protein Pop Tarts Recipe. It features a warm, soft pastry with a delightful fruit filling, offering a smart blend of indulgence and daily protein intake.

Ingredients

Scale
  • For the Protein Pastry Dough:
    • 1 ½ cups (180g) all-purpose flour (or a 1:1 gluten-free baking blend for a GF option)
    • ½ cup (60g) vanilla or unflavored whey protein powder
    • ¼ cup (50g) erythritol or granular sweetener of choice
    • ½ teaspoon baking powder
    • ¼ teaspoon salt
    • 6 tablespoons (85g) unsalted butter, very cold and cut into small cubes (or a plant-based butter alternative for dairy-free)
    • ¼ cup (60ml) ice-cold water, plus 1-2 tablespoons more if needed
    • 1 teaspoon vanilla extract
  • For the Fruit & Protein Filling:
    • 1 cup (240g) mixed berries (fresh or frozen, like raspberries and blueberries)
    • 2 tablespoons (30g) vanilla or berry-flavored protein powder (casein or whey)
    • 1 tablespoon chia seeds
    • 1–2 tablespoons (15-30ml) water or almond milk, as needed
    • 1 tablespoon (15ml) maple syrup or honey (optional)
    • ½ teaspoon lemon juice
  • For the Protein Glaze:
    • ½ cup (60g) powdered erythritol or sugar-free powdered sweetener
    • 2 tablespoons (30g) vanilla or unflavored protein powder (whey or casein)
    • 2–3 tablespoons (30-45ml) almond milk or water
    • ¼ teaspoon vanilla extract
    • A tiny pinch of salt
    • Optional: Food coloring or sprinkles

Instructions

  1. Phase 1: Preparing the Protein Pastry Dough:
    1. Combine Dry Ingredients: In a large mixing bowl, whisk together all-purpose flour, protein powder, erythritol (or chosen granular sweetener), baking powder, and salt. Ensure it’s well combined to avoid lumps, especially from the protein powder.
    2. Cut in the Cold Butter: Add very cold, cubed unsalted butter to the dry ingredients. Use a pastry blender, two knives, or your fingertips (working quickly) to cut the butter into the flour mixture until it resembles coarse crumbs with pea-sized pieces. Keep the butter cold for a flaky texture.
    3. Introduce Wet Ingredients: In a separate small bowl, combine ice-cold water and vanilla extract. Slowly add this liquid mixture to the flour and butter mixture, starting with ¼ cup. Stir with a fork until the dough just begins to come together. Add additional tablespoons of ice water gradually if the dough is too dry, mixing gently until a cohesive ball forms. Avoid overmixing to prevent a tough pastry.
    4. Form and Chill the Dough: Gently gather the dough into a disk shape, flatten it slightly, wrap tightly in plastic wrap, and refrigerate for at least 30 minutes to an hour. Chilling relaxes the gluten and re-chills the butter, essential for a flaky protein pastry.
    5. Prepare Your Workspace: While the dough chills, prepare parchment paper, a rolling pin, and a sharp knife or pizza cutter for efficient work.
  2. Phase 2: Crafting the Filling:
    1. Combine Ingredients: In a small saucepan, combine mixed berries, two tablespoons of water (or almond milk), and optional maple syrup or honey. Bring to a gentle simmer over medium heat, cooking for 5-7 minutes until berries soften and break down.
    2. Thicken and Flavor: Remove from heat. Stir in protein powder, chia seeds, and lemon juice. Mix well until protein powder is incorporated. Chia seeds will thicken the mixture as it cools.
    3. Adjust Consistency: Allow the filling to cool for 10-15 minutes. It will thicken significantly. If too thick, add more water or almond milk. If too thin, let it sit longer or add a tiny bit more chia seeds. The ideal consistency is thick enough to hold its shape but spreadable.
    4. Taste and Adjust: Taste and adjust sweetness or acidity with more sweetener or lemon juice if desired. This protein-packed filling is key for your Protein Pop Tarts.
  3. Phase 3: Assembling and Baking Your Pop Tarts:
    1. Preheat Oven and Prepare Baking Sheet: Preheat oven to 375°F (190°C) and line a large baking sheet with parchment paper.
    2. Roll Out the Dough: Retrieve chilled dough. On a lightly floured surface or between parchment paper, roll out the dough into a large rectangle, roughly 1/8 to 1/4 inch thick (approximately 12×16 inches).
    3. Cut into Rectangles: Trim edges to create a neat rectangle. Cut the large rectangle into 8 smaller, even rectangles (about 3×4 inches each), yielding 4 complete protein pop tarts.
    4. Portion the Filling: Spoon 1-2 tablespoons of the cooled berry-protein filling onto the center of four dough rectangles, leaving a ½-inch clear border. Do not overfill to prevent leakage.
    5. Create the Top Layer: Place the remaining four dough rectangles on top of the filled ones, aligning edges.
    6. Seal the Edges: Press down around the edges of each pop tart with fingertips to seal. Firmly crimp all around the edges with a fork for a classic look and to secure the filling. This prevents the delicious goo from escaping during baking.
    7. Vent the Pop Tarts: Poke a few small holes in the top of each pop tart with a fork or skewer to allow steam to escape and prevent puffing or cracking.
    8. Bake to Golden Perfection: Transfer assembled protein pop tarts to the prepared baking sheet. Bake for 15-20 minutes, or until edges are golden brown and pastry is cooked through. Monitor closely.
    9. Cool Completely: Remove from oven and transfer to a wire rack to cool completely. This allows the pastry to firm up and the filling to set. Cool for at least 30 minutes before glazing.
  4. Phase 4: Whipping Up the Protein Glaze:
    1. Combine Dry Glaze Ingredients: In a small bowl, combine powdered erythritol (or powdered sweetener) and protein powder. Whisk to prevent lumps.
    2. Add Wet Ingredients: Gradually add almond milk (or water) and vanilla extract, stirring continuously. Start with 2 tablespoons of liquid and add more as needed to reach a smooth, pourable consistency. Add a tiny pinch of salt to balance sweetness.
    3. Adjust Consistency: The glaze should be thick enough to coat a spoon but still flow. Adjust with more milk if too thick, or more powdered sweetener/protein powder if too thin.
    4. Optional Enhancements: Add food coloring for vibrancy or lemon zest for extra flavor. This protein glaze enhances your Protein Pop Tarts.
  5. Phase 5: Glazing and Enjoying Your Masterpiece:
    1. Glaze the Cooled Pop Tarts: Once completely cool, drizzle or spread the protein glaze evenly over the top of each pop tart. This prevents the glaze from melting and running off.
    2. Add Optional Toppings: If using sprinkles, scatter them over the wet glaze immediately so they adhere.
    3. Allow Glaze to Set: Let glazed protein pop tarts sit on the wire rack for at least 15-20 minutes, or until the glaze has fully set and hardened.
    4. Serve and Enjoy: Serve your delicious homemade Protein Pop Tarts with coffee or as a quick breakfast or snack.
    5. Storage: Store in an airtight container at room temperature for up to 3 days, or in the refrigerator for up to a week. They are freezer-friendly without the glaze; thaw and apply fresh glaze when ready. Enjoy cold or gently warmed.

Notes

  • Keep butter and water very cold when making the dough for a flaky texture.
  • Do not overmix the dough to prevent it from becoming tough.
  • Do not overfill the pop tarts to prevent leakage during baking.
  • Ensure pop tarts are completely cool before glazing to prevent a runny glaze.
  • Store protein pop tarts in an airtight container for freshness.
  • Experiment with different protein powder flavors and fruit fillings to customize your protein pop tarts.

Nutrition

Find it online: https://quizsavor.com/protein-pop-tarts-guilt/

×