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A Healthy Alternative to Pop Tarts

Delicious raspberry jam-filled, gluten-free, vegan pastries with a hidden source of protein ....

Being able to quickly make breakfast is essential most mornings of the week. So when the students asked to make "Pop Tarts" when we cooked together, I gladly accepted the challenge. This recipe is low in sugars, high in fiber, and has a little bit of protein.

These can easily be made in advance and heated up in the morning for a tasty breakfast on the go. You might just want to make a double batch while you are at it.....

A Healthy Alternative to Pop Tarts

Prep time: 20 minutes

Bake time: 5-6 hours

Makes: 10 servings



  • 1/2cvegan butter

  • 1/2c tapioca flour

  • 1/2c coconut flour

  • 1 chia "egg" (1T ground chia seeds + 2T water)

  • 1 ripe banana (mashed)


  • 2c fresh rasberries

  • 1T raw honey or maple syrup

  • 2T lemon juice

  • 1T vanilla

  • 1T chia seeds


  • 3T vegan protein powder

  • 2T non-dairy milk

  • 1/2c strawberries (or other organic berry of choice)


1.) Make the crust.

  • Preheat oven to 350F.

  • Add ground chia seeds to water, stir well, and set aside.

  • Cut vegan butter with flours until well mixed. Add chia egg and mashed banana. Combine well.

  • Place dough between two pieces of parchment paper and roll to about 1/4 inch thick.

  • Cut in to pieces about 2" x 3":

2.) Prepare the filling:

  • Combine raspberries and sweetener in a saucepan over low heat for about 35-40 minutes. Stir regularly.

  • Turn off heat. Add lemon juice, vanilla, and chia seeds. Cover and allow to sit for 5-10 minutes.

3.) Make the frosting:

  • Blend ingredients together. Top tarts once cooled.

4.) Bake the pastries:

  • Line a cookie sheet with parchment paper. Place tarts in a single layer and back for 15-10 minutes or until lightly browned.

  • Allow to cool completely and top with protein-frosting.

Created by the Future Docs II Spring 2018 students at JMS, a program possible thru sponsorship from the San Gabriel Educational Foundation.

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