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Keto Spiced Berry Pop Tarts

4.9 stars, average of 15 ratings

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Breakfast of dessert? Which would you choose? It’s a tough one! These Keto Spiced Berry Pop Tarts are so incredibly delicious and versatile, they work well for both.

Filled with our sugar-free Mulled Wine Berry Jam they’re just what you need in Autumn when we turn to warming specs to nourish and restore. When the smell of these Keto Spiced Berry Pop tarts fills the kitchen… It’s incredible. You’ll love it. I made half a batch and kept the rest in the fridge to eat at a later date. You only need about 1/2 cup for this recipe but it’s easier to make more and store for later.

I topped these low-carb pop tarts with a simple cream cheese frosting as a breakfast option but you could serve with our simple no-churn keto ice cream or Greek yogurt, coconut yoghurt or whipped cream if you prefer.

Let us know in the comments below what flavour you’d like to see next: chocolate, strawberry, blueberry, raspberry or keto Nutella pop tarts? Oh the possibilities!

How To make Dairy-Free Fat Head Dough

In this recipe we are using the popular Fat Head dough which is typically made with almond flour. If you can'y eat nuts, swap the almond flour for an equivalent amount of finely ground sunflower seeds. Alternatively, use about 1/4 cup (30 g/ 1.1 oz) of coconut flour.

Hands-on Overall

Serving size pop tart

Allergy information for Keto Spiced Berry Pop Tarts

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, pop tart)

Net carbs6.9 grams
Protein17.5 grams
Fat27.6 grams
Calories350 kcal
Calories from carbs 8%, protein 20%, fat 72%
Total carbs10 gramsFiber3.1 gramsSugars4 gramsSaturated fat10.5 gramsSodium350 mg(15% RDA)Magnesium71 mg(18% RDA)Potassium277 mg(14% EMR)

Ingredients (makes 4 pop tarts)

  • 1 1/2 cups shredded mozzarella (170 g/ 6 oz) - use low-moisture, part-skim, shredded mozzarella cheese; not fresh mozzarella
  • 2 tbsp cream cheese (30 g/ 1.1 oz)
  • 1 large egg, room temperature
  • 3/4 cup + 1 tbsp almond flour (80 g/ 2.8 oz)
  • 3 tbsp Erythritol or other granulated low-carb sweetener (30 g/ 1.1 oz)
  • Optional: 1/2 tsp vanilla powder or cinnamon
  • Optional: 1 egg, whisked with 1 tbsp water or almond milk (for egg wash)
Filling & frosting:


  1. Prepare the Mulled Wine Berry Jam as per our recipe. Making the jam will take an extra hour so it's best to prepare it in advance. Place to one side whilst you make the dough.
    Keto Spiced Berry Pop Tarts
  2. Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).
  3. Place the mozzarella and cream cheese in a heatproof bowl. Warm in the microwave on high for 60 seconds. Stir with a spatula and then heat for a further 30 seconds.
    Keto Spiced Berry Pop Tarts
  4. Add the egg and almond flour and mix well to combine. You may need to get your hands involved and do a little kneading here. Roll into 6 balls.
    Note: If the dough is too sticky, place it in the fridge for 10 to 20 minutes, or until you can roll without it being too sticky. Don’t refrigerate it for too long or it will become too hard to roll and fold. If it does, pop back in the microwave for 10 to 15 seconds. Keto Spiced Berry Pop Tarts
  5. Roll each ball between two sheets of greaseproof or 1 sheet and a silicone matt. Trim edges to form rectangles of equal size (approximately 10 x 7 cm/ 4 x 2 1/2 inches). Re-roll any dough scraps to make the 4th pop tart (2 rectangles per pop tart).
  6. Add approximately 1 1/2 tablespoons (30 g/ 1.1 oz) of the Mulled Wine Berry Jam in the centre of 4 of the rectangles leaving about 1 1/2 cm (1/2 inch) of pastry round the edge. Make sure there are no excess juices — use just the thick part of the jam to prevent the dough from getting soggy.
  7. Place the second sheet of pastry on top and seal by gently pressing the edges with a fork. You can optionally brush with a little egg wash for a glossy pastry like I did.
  8. Pierce a small air hole in the top of the pastry with a sharp knife. Not so big the filling seeps out when cooking.
    Keto Spiced Berry Pop Tarts
  9. Bake in the oven for 15 to 20 minutes until golden. Keto Spiced Berry Pop Tarts
  10. To make the cream cheese frosting, mix all the ingredients together in a bowl using and electric whisk. Spoon into a piping bag with a fine nozzle.
    Note: Option to make double the amount to make it easier to whisk. I made this into a frosting that can be drizzled. For a thicker frosting, you can leave out the almond milk. Keto Spiced Berry Pop Tarts
  11. Serve! If enjoying these keto pop tarts with cream cheese frosting, it’s best to let them fully cool to prevent the frosting melting. If serving with ice cream or yoghurt, they can be enjoyed warm, fresh from the oven. Keto Spiced Berry Pop Tarts
    These pop tarts taste the best when served straight from the oven, but they can be stored in the refrigerator covered for up to four days. Keto Spiced Berry Pop Tarts

Ingredient nutritional breakdown (per serving, pop tart)

Net carbsProteinFatCalories
Mozzarella cheese (low moisture, for pizza)
2.4 g10.1 g8.4 g125 kcal
Cream cheese, soft (full-fat)
0.2 g0.5 g2.1 g18 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.1 g1.6 g1.2 g18 kcal
Erythritol (natural low-carb sweetener)
0.4 g0 g0 g2 kcal
Almond flour (blanched ground almonds, almond meal)
1.8 g4.3 g10.5 g118 kcal
Mulled Wine Berry Jam, homemade (KetoDiet blog)
1.8 g0.5 g0.5 g24 kcal
Cream cheese, soft (full-fat)
0.2 g0.5 g2.1 g18 kcal
Butter, unsalted, grass-fed
0 g0 g2.9 g25 kcal
Erythritol (natural low-carb sweetener)
0.1 g0 g0 g0 kcal
Vanilla extract, sugar-free, alcohol-based
0 g0 g0 g0 kcal
Almond milk natural (unsweetened)
0 g0 g0 g0 kcal
Total per serving, pop tart
6.9 g17.5 g27.6 g350 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (4)

How thick should these be rolled out to make 4?

As think as you can make them without tearing, I'd say up to 3 mm (1/8 inch).

Brown sugar cinnamon. This was my go to breakfast before I found out I was allergic to gluten.

Now you can have it again! 😊