These pumpkin pop tarts are homemade pop tarts made with oat flour, vanilla vegan protein powder and pumpkin purée, finished with a white chocolate drizzle. One pop tart is 293 calories with 14g protein and 14g fibre, and it’s vegan, gluten free, high protein and high fibre. They take 10 minutes to prep and 15 minutes to bake, or 10 to 13 minutes in the air fryer.
What I use
Protein Works Vanilla Crème Extreme: The protein I use. Code ALEXARCIAB gets you 12% off.
Our Place Wonder Oven: The PFAS-free air fryer I’ve switched to.
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If you love a pumpkin pie but want something you can hold in one hand, these pumpkin pie pop tarts are for you. The pastry is a simple oat flour and protein dough, the filling is pumpkin purée sweetened with chicory syrup and vanilla, and a drizzle of melted white chocolate on top makes them feel like a proper treat.
They’re one of my favourite healthy Halloween snacks, and they’re far lighter than the shop bought kind. A frosted pop tart is around 400 calories per 100g with 37g of sugar. These are under 190 calories per 100g with less than 7g of sugar, so if you’ve been looking for low calorie pop tarts that still taste like a treat, this is it. With 14g of protein each, they count as high protein pop tarts too, and they’re healthy pop tarts with real staying power.
Key ingredients
Oat flour makes these oat flour pop tarts tender rather than flaky. Use certified gluten free oat flour for gluten free pop tarts.
Vanilla Crème Extreme vegan protein powder adds protein and a vanilla flavour, and it’s what turns these into protein pop tarts. It also keeps them vegan.
Pumpkin purée is the base of the filling. Use plain purée, not pumpkin pie filling, which is already sweetened and spiced.
Chicory syrup and vanilla essence sweeten the filling. The chicory syrup is mostly fibre, so one tablespoon adds about 10g of fibre to each pop tart.
Plant-based milk brings the dough together. Add it slowly.
White chocolate finishes them off. Check it’s vegan if you want homemade vegan pop tarts, since most white chocolate contains milk.
A note from your nutrition coach
The dough should feel like soft playdough. Add the milk a little at a time, because oat flour and protein powders absorb liquid differently from brand to brand. If it cracks when you roll it, add a few drops more. If it sticks, dust it with a little more oat flour. Don’t overfill the pop tart either: 60g of purée is plenty, and a fork pressed firmly round the edges stops it leaking in the oven.
Unlike most pumpkin tarts, there’s no blind baking and no tart tin. You roll, fill, fold and bake. For air fryer pop tarts, cook at 170°C for 10 to 13 minutes and check often, as air fryers vary. For Halloween pop tarts, drizzle the chocolate in stripes so they look like little mummies.
These are also one of the easiest healthy pumpkin desserts to make for one, and a handy gluten free pumpkin dessert if you’re baking for friends with different diets.
If you’re after more pumpkin ideas, try my Crispy Pumpkin Pie Rice Paper Muffins, or browse all 24 Healthy Halloween Snacks. For another baked treat, my Chocolate Apple Donuts are a reader favourite.
Enjoy,
Alex 🙂
Alexarciab's Healthy Eating Club
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Join the club, it's freeHealthy Pumpkin Pop Tarts (Vegan, Gluten Free, High Protein)
Easy homemade protein pop tarts with an oat flour pastry, a sweet pumpkin purée filling and a white chocolate drizzle. These pumpkin pop tarts are vegan, gluten free, high protein and high fibre, with an oven or air fryer method, ready in 35 minutes.
Ingredients
Pastry
Filling
Drizzle
Instructions
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Add the oat flour, protein powder and baking powder to a bowl and mix well.
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Pour in 1 tbsp of plant-based milk and stir, adding more a little at a time until the dough comes together.
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Tip onto a lightly floured surface and knead into a smooth dough ball.
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Roll the dough out thinly and trim it into a neat rectangle.
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Mix the pumpkin purée with the chicory syrup and vanilla essence, then spoon it over one half of the dough, leaving a border round the edge.
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Fold the other half over and press the edges firmly with a fork to seal.
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Bake at 180°C (350°F) for 15 minutes until golden, or air fry at 170°C (340°F) for 10 to 13 minutes. Air fryers vary, so check often. Leave to cool for 10 minutes.
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Melt the white chocolate and drizzle it over the top.
Nutrition Facts
Nutrition Facts
Servings: 1 ServingCalories:293kcalTotal Fat:8.6gSaturated Fat: 3.8gSodium:570mgTotal Carbohydrate:35.5gDietary Fiber: 14.4gSugars: 10.7gProtein:14.0g
Note
- Use certified gluten free oat flour and gluten free baking powder for coeliac safe pop tarts.
- Nutrition is calculated with unsweetened almond milk, Vanilla Crème Extreme vegan protein powder and chicory syrup.
- Most of the fibre comes from the chicory syrup. If you are not used to it, start with 1/2 tbsp, as a lot of fibre at once can upset some stomachs.
- Air fryer pop tarts: cook at 170°C (340°F) for 10 to 13 minutes. Air fryers vary a lot, so check often from 10 minutes.
- For pumpkin spice pop tarts, stir 1/2 tsp pumpkin spice into the filling.
- Mummy pop tarts (optional): drizzle the chocolate in stripes and add two candy eyes once cool. They are not included in the nutrition.
- To make a batch, multiply the recipe and cut several rectangles from one sheet of dough.
