Your favorite childhood treat just got even better with these gluten free pop tarts! They have a perfectly flaky, golden crust stuffed with a deliciously sweet blueberry filling and drizzled with a fruity icing. They are a lot of things — vegan, gluten free, paleo friendly, and dairy free, but best of all, homemade!
You will love these Gluten Free Healthy Pop Tarts!
Pop tarts were my jam growing up. The blueberry ones with the white icing and rainbow sprinkles and the brown sugar pop tarts were my favorite flavors. Well now you can enjoy the nostalgic breakfast treat at home! Bonus, they are a bit healthier than traditional pop tarts too!
These homemade pop tarts are adult-friendly with a gluten free dough made with almond flour and a fruity natural blueberry jam inside. Add sprinkles at your own risk!
You will also love my giant apple pop tart and snickerdoodle pop tart too!
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Ingredients for GF Pop Tarts
You just need a few gluten-free pantry staple ingredients to make these homemade blueberry pop tarts!
Gluten Free Pop Tart Recipe - Filling Ingredients
The following ingredients are used for the filling of the blueberry pop tarts:
- Blueberries - I prefer to use frozen blueberries if I have them as they have a stronger, more potent flavor.
- Maple syrup - This is used to add a touch of sweetness to the jam. You can substitute this with honey or agave if needed.
- Chia seeds - Used to create a "jam-like" consistency to the mixture.
Gluten Free Pop Tarts Recipe - Dough Ingredients
The following ingredients are used to prepare the gluten-free dough:
- Almond flour - This is the flour used to make the gluten-free dough. I find almond flour to be one the better gluten free flours when it comes to dough. I also use it in my gluten-free pie dough recipe. If you prefer to use a gluten-free flour blend, I recommend using the dough in this recipe.
- Tapioca starch - Used to hold the dough together. Substitute arrowroot starch if needed.
- Ice water - The water needs to be very cold. This again helps the dough hold together.
- Coconut oil - Be sure your coconut oil is in it's solid state. If needed, place it in the fridge for a few minutes so it's firm. This can be substituted for cold grass-fed or vegan butter.
Gluten Free Pop Tarts - Icing Ingredients
This is what you need to make a simple blueberry-infused icing:
- Powdered sugar - This is the base of the sweet icing. Swap this for powdered monk fruit if desired.
- Almond milk - Used to thin out the icing consistency. Any type of milk will work in this blueberry pop tart recipe.
- Extra blueberry filling - This is how we add a hint of blueberry flavor to the icing as well. Simply reserve a tablespoon of the jam for the icing when filling the pop tarts.
How to make Gluten Free Pop Tarts
Step 1 : Prepare the filling. First, heat the blueberries in a pot over medium-low heat with the lemon juice and maple syrup until it begins to simmer. This can take anywhere from 5 - 10 minutes.
Once the blueberries have become soft, break them up with the back of a fork or spatula. Then remove from heat and stir in the chia seeds until well mixed. Set aside to cool while you prepare the rest of the pop tart.
Step 2 : Mix the dry ingredients. In a food processor or in the bowl of a stand mixer, pulse together the almond flour and tapioca flour until well mixed.
Step 3 : Pulse in the wet ingredients. Add the coconut oil, cold water, and maple syrup to the processor and pulse until sticky dough begins to form. A dough ball won't form naturally with this dough, you will need to push it together with a spatula but it should stick together well.
If the dough is not sticking, add another tablespoon of cold water. If it's too wet, add another tablespoon or two of tapioca flour.
Step 4 : Roll out dough and fill with filling. Divide the dough in half and roll it out with a rolling pin on a piece of lightly floured parchment paper to about ¼ inch in thickness. I like to use tapioca flour to help in this process.
Cut the dough into six 3 x 5 inch rectangles and spread them out about 2 inches apart on the piece of parchment paper. Spoon 2 - 3 tablespoons of the blueberry jam on top, leaving some room around the edges. Reserve about a tablespoon of jam for the icing.
Tip - Be sure not to "overstuff" the pop tarts with too much filling. You want an even layer of filling inside each pop tart so the dough can fit over top.
Step 5 : Seal the pop tarts. Repeat step 4 above with the other half of the dough. Place those dough rectangles on top of the blueberry filling. With the tines of a fork, press along the edges of the blueberry pop tart to "seal" them shut.
If desired, brush the tops of each pop tart with an egg wash or melted coconut oil and sprinkle a little course sugar over top.
Bake in the oven on a baking sheet until golden brown around the edges. Let cool before icing.
Step 6 : Prepare the icing. While the blueberry pop tarts are cooling, prepare the icing. In a small bowl, mix together the powdered sugar, almond milk, vanilla, and extra blueberry jam. Continue to stir until there are no powdered sugar clumps left.
Drizzle over top of each pastry pop tart and enjoy!
Expert tips for making Healthy Pop Tarts
- Don't over mix the dough. Because this is gluten free dough, it will dry out and become hard to roll out if it's mixed too much. The dough should be soft and somewhat wet before rolling it out.
- Make sure the blueberry filling is cool before spreading it on top of the dough. If it's too hot it will melt the dough and make it hard to seal shut.
- Don't overstuff the pop tarts with the filling. You want a thin layer of the filling and some space around the edges so you can close it all up.
- Let the pop tarts cool slightly before adding the icing so the icing doesn't melt.
Ways to customize GF Pop Tarts
These blueberry pop tarts are easily customized by switching up the filling and/or the icing. Here are a few of my recommendations
- Swap the frozen blueberries for frozen strawberries for a homemade strawberry jam filling!
- Drizzle a cream cheese style icing over top of each pop tart by mixing in a few spoonfuls of your favorite dairy-free cream cheese to the icing bowl (make sure it's room temperature)!
- Why stop at just one berry, pick your three favorite berries and use them in the filling and icing!
How to serve Gluten Free Pop Tarts
These gluten-free blueberry pop tarts are best served fresh once the icing has hardened. If you prefer your pop tart warm, I recommend toasting it in a toaster oven for 2 - 3 minutes.
How to store GF Pop Tarts
To store these baked pastry treats, transfer them to an airtight container after the icing has had a chance to harden. They will stay fresh for up to 5 days in the fridge and 3 days out on the counter.
Frequently Asked Questions
Yes, but you will want to go ahead and roll it out and slice it into rectangles and then refrigerate. The gluten free dough will firm up in the fridge and make it hard to roll out. When ready to bake, let the pre-sliced pop tart dough soften out on the counter and then add the filling, seal, and bake as directed.
Yes, prepare the pop tarts as directed and freeze them on a baking pan. Once they're solid enough to pick up, wrap each pop tart in parchment paper to prevent them from sticking to each other. Then place each one in a freezer safe container or bag and store for up to 3 months. Let them thaw to room temperature out on the counter before baking as directed.
Pre-made dough from the store will work well in these pop tarts. I recommend this dough mix or a package of frozen pie dough.
For more blueberry inspired treats, check out my:
PS : If you make this recipe, be sure to leave a star review and comment below! Also be sure to follow along with me on Instagram and Pinterest to stay up to date on all tasty recipes here at The Fit Peach!
Recipe
GF Pop Tarts
Ingredients
For the Filling
- 1 cup frozen blueberries - fresh will work too
- 1 tablespoon maple syrup
- 1 tablespoon lemon juice
- 1 tablespoon chia seeds
For the Crust
- 2 cups almond flour
- 1 cup tapioca flour - plus more for rolling out the dough
- 4 - 5 tablespoon ice water
- 4 - 5 tablespoon coconut oil - solid
- 2 tablespoon maple syrup
- 1 egg for egg wash - optional (sub. melted coconut oil or vegan butter for vegan version)
For the Icing
- 1 cup powdered sugar
- 1 tablespoon unsweetened almond milk
- 1 teaspoon vanilla
- 1 tablespoon extra blueberry jam filling
Instructions
- Preheat oven to 350 F. Heat the blueberries in a pot over medium-low heat with the lemon juice and maple syrup until it begins to simmer. This can take anywhere from 5 - 10 minutes. Once the blueberries have become soft, break them up with the back of a fork or spatula. Remove from heat and stir in the chia seeds until well mixed. Set aside to cool while you prepare the rest of the pop tart.
- In a food processor or in the bowl of a stand mixer, pulse together the almond flour and tapioca flour until well mixed.
- Add the coconut oil, water, and maple syrup to the processor and pulse until sticky dough begins to form. If the dough is not sticking, add another tablespoon of water. If it's too wet, add another tablespoon or two of tapioca flour. A ball of dough won't form naturally with this dough, you will need to push it together with a spatula but it should stick together well.
- Divide the dough in half and roll it out on a piece of lightly floured parchment paper to about ¼ inch in thickness. I like to use extra tapioca flour to help in this process. Measure and cut the dough into six 3X5 inch rectangles and spread them 2 inches apart on the piece of parchment paper. Spoon 2 - 3 tablespoons of the blueberry jam on top, leaving some room around the edges. Reserve about a tablespoon of jam for the icing.
- Repeat step 4 above with the other half of the dough. Place those rectangular pieces of dough on top of the blueberry filling. With the back of a fork, press along the edges of the blueberry pop tart to "seal" them shut. If desired, brush the tops of each pop tart with an egg wash or melted coconut oil and sprinkle a little course sugar over top. Bake in the oven for 12 - 14 minutes until the edges are golden brown. Let cool before icing.
- While the blueberry pop tarts are cooling, prepare the icing. In a bowl, mix together the powdered sugar, almond milk, vanilla, and extra blueberry jam. Continue to stir until there are no powdered sugar clumps left. Drizzle over top of each cooled blueberry pop tart and enjoy!
My dough is somehow moist, yet crumbly, and becomes difficult to roll out into squares and transfer onto baking sheet - any suggestions or recommendations for how to prevent this?! Thanks!! 🙂
Hmm, it should be pretty pliable. Did you let it sit out for a little bit? A splash of cold water usually helps bind the ingredients back together without making it too soft.
Delicious, thank you! I made them with arrowroot instead of tapioca starch, and made a glaze without powdered sugar. I missed having pop tarts after being gf/df for a few years now! 😋
This was impossible to roll out. I even refridgerated the dough multiple times. I tried the additions of more tapioca flour and ice water. The dough consistently broke and fell apart.
I hope they at least taste good after all the repeated work.
Hi! Questions
when you switch to the metric version, the ice water and coconut oil change from 6 to 9 tbsp
which one is right?
It should stay the same - 4-5 Tbsp
Are these 549 calories for one poptart?
They're just under 500 with the icing.
These turned out amazing! The recipe was easy to understand and follow along with. I don’t have a food processor but my stand mixer worked great. I made 2 batches, one with strawberries and one with blueberries.
I can’t have gluten or grains now and I miss a lot of the foods I use to have. I am so excited to have pop tarts again, and to have a quick breakfast/dessert food when I’m on the go. Thank you so much! Also, can these be frozen and if so, for how long?
I made these but with the apple butter filling from your other recipe - delicious and fun to make! I ended up with six tarts and they needed about 20 minutes at 350. Topped with a simple glaze made of coconut oil, cashew butter and maple syrup. My husband said it was one of his favorite treats I’ve made 🙂 Thanks for the great recipe!
Can I use premade pastry dough for this and follow the filling recipe as instructed?
Yes that should work as well!
Hi!
How much oil or vegan butter to make the recipe vegan? I don’t see the quantity on the recipe. Thanks!
Delicious! We had fresh strawberries from a local farm that were small and sweet so I used those to make the filling. And I used butter instead of coconut oil for the dough. I'm going to try coconut oil next time and compare. The flavor and texture of these is sooo good! And the frosting is really pretty if you follow her directions and use a TBSP of the jam filling.
What can I substitute almond flour and almond milk for? Would all purpose gf baking powder and coconut milk work?
What I can I sub for coconut oil? Thanks!
Hello, 🙂
Can you prepare the crust the night before and leave it in the refrigerator overnight?
Thank you. 🙂
Hi Tracy! I would recommend fully preparing the pop tarts ahead of time and then baking them in the morning if you're looking to make them ahead of time. Let me know how it goes!
Can I substitute arrowroot for tapioca flour?
Hi Amy! Yes, tapioca flour will work as well! Hope you enjoy 😀