When I first started my keto journey, I thought I’d have to say goodbye to sweet breakfast treats forever. Pop tarts were one of those childhood favorites that seemed impossible to recreate. But after several kitchen experiments, I’ve perfected these keto pop tart bars that capture everything I loved about the original.
These bars feature a buttery shortbread crust, a sweet raspberry jam filling, and a glossy sugar-free glaze topped with sprinkles. Each bite takes me back to Saturday mornings, except now each bar has only 2.5g net carbs. That’s a win in my book!
Why You’ll Love These Keto Pop Tart Bars
I’ve made these bars dozens of times, and they never disappoint. The texture is what really sets them apart. The almond flour creates a tender, almost melt-in-your-mouth shortbread base. It’s nothing like the grainy texture you sometimes get with keto baked goods.
The jam filling adds a burst of fruity sweetness. I prefer raspberry, but you can use any sugar-free flavor you like. Strawberry and blueberry work beautifully too. The glaze on top gives them that authentic pop tart look and adds extra sweetness.
These bars are also incredibly versatile. I serve them for breakfast with coffee, pack them as snacks, or enjoy them as dessert. My non-keto friends can’t even tell they’re sugar-free. That’s always the ultimate test!
What Makes This Recipe Special
Most keto desserts require specialty ingredients that are hard to find. This recipe keeps things simple. You probably have most of these ingredients in your pantry already. The preparation is straightforward, even if you’re new to keto baking.
The bars hold their shape beautifully when cut. No crumbling or falling apart. They’re perfect for meal prep too. I make a batch on Sunday and enjoy them throughout the week.
Key Ingredients and Their Roles
Let me break down why each ingredient matters in this recipe. Understanding the science helps you get perfect results every time.
Almond flour is the foundation here. I use finely ground almond flour, not almond meal. The fine texture creates that shortbread consistency. Coarser almond meal makes the bars gritty and crumbly.
Erythritol sweetener provides sweetness without the carbs. It also helps the crust firm up properly. Other sweeteners don’t give the same texture. I’ve tried several alternatives, and erythritol-based options work best.
Coconut flour is the secret weapon. Just two tablespoons help bind everything together. Coconut flour absorbs moisture and prevents the bars from being too soft. Don’t skip this ingredient!
Butter adds richness and flavor. Real butter works best, though I’ve successfully used dairy-free alternatives. The butter creates those lovely golden edges and adds moisture to the dough.
Sugar-free raspberry jam brings fruity sweetness to the filling. I love ChocZero brand, but any quality keto jam works. You can even make your own with chia seeds and fresh berries.
Swerve Confectioners creates the smooth glaze. Powdered sweetener is essential here. Regular granulated sweetener leaves a gritty texture. The confectioners blend dissolves beautifully in the cream.
Heavy whipping cream thins the glaze to the perfect consistency. Just a few tablespoons create that glossy coating. You can adjust the amount based on how thick you want your glaze.
Keto sprinkles add fun and color. They’re completely optional, but they make the bars look festive. Kids especially love the sprinkles!
Prep Time: 10 minutes | Cook Time: 35 minutes | Total Time: 45 minutes
Servings: 16 bars | Difficulty: Easy
Ingredients Table & Step-by-Step Instructions
Complete Ingredients List
| Ingredient | Quantity | Notes |
|---|---|---|
| Almond flour | 2 ½ cups (280 g) | Use finely ground, not almond meal |
| Erythritol sweetener | ⅓ cup (66.67 g) | Swerve Monk Fruit or Lakanto recommended |
| Coconut flour | 2 tablespoons (14.2 g) | Helps bind and firm the dough |
| Salt | ¼ teaspoon | Enhances overall flavor |
| Butter, melted | ½ cup (113.5 g) | Real butter preferred, can use dairy-free |
| Vanilla extract | ½ teaspoon | Pure vanilla works best |
| Sugar-free raspberry jam | ¾ cup (168 g) | ChocZero, Chia Smash, or homemade |
| Swerve Confectioners | ⅔ cup (83.33 g) | Powdered sweetener for glaze |
| Heavy whipping cream | 2 to 3 tablespoons | Can substitute coconut or almond milk |
| Keto sprinkles | 2 teaspoons | Optional decoration |
Detailed Step-by-Step Instructions
Step 1: Prepare Your Dough
First, preheat your oven to 350°F. Line an 8×8 inch baking pan with parchment paper. Leave some overhang on the sides. This makes removing the bars much easier later.
In a large mixing bowl, whisk together the almond flour, erythritol sweetener, coconut flour, and salt. Make sure everything is well combined. I whisk for about 30 seconds to break up any clumps.
Add the melted butter and vanilla extract to the dry ingredients. Stir with a wooden spoon or spatula. The mixture will look crumbly at first. Keep stirring until the dough starts clumping together. This takes about a minute of mixing.
The dough should hold together when pressed. If it seems too dry, add a teaspoon of melted butter. If it’s too wet, add a tablespoon of almond flour.
Step 2: Bake the Bottom Crust
Divide your dough mentally into two portions. You’ll need slightly more than half for the bottom crust. Press this larger portion firmly into the prepared pan.
Use your hands or the bottom of a measuring cup to press evenly. Pay special attention to the corners. You want an even layer across the entire pan. The crust should be about ¼ inch thick.
Bake for 10 minutes at 350°F. The edges will just start turning golden. Don’t overbake at this stage. The crust will bake more later.
Remove from the oven and let cool for 10 minutes. This cooling period is important. The crust needs to set before adding the jam.
Step 3: Add the Jam Filling
Once the bottom crust has cooled, spread the raspberry jam evenly over it. Use an offset spatula or the back of a spoon. Spread all the way to the edges.
The jam layer should be generous but not overflowing. About ¾ cup gives you the perfect jam-to-crust ratio. Too much jam makes the bars soggy. Too little leaves them dry.
Step 4: Add the Top Crust
Take the remaining dough and crumble it over the jam layer. Don’t worry about making it perfect. The rustic, crumbly top is part of the charm.
Distribute the crumbles evenly across the entire surface. Try to cover all the jam. Some jam peeking through is fine and actually looks nice.
Gently press the top layer with your hands. Don’t press too hard or you’ll push the jam out. Just firm it up slightly so the crumbles stick together.
Step 5: Final Bake
Return the pan to the oven. Bake for 20 to 25 minutes. The top should turn golden brown. You’ll smell that wonderful buttery aroma.
Watch the edges carefully in the last few minutes. They brown faster than the center. If the edges get too dark, cover loosely with foil.
Remove from the oven when golden and fragrant. Let the bars cool completely in the pan. This takes about 30 minutes at room temperature.
Once cooled, refrigerate for at least 1 hour. This step is crucial. The bars need time to firm up. They’ll be too soft to cut if you skip refrigeration.
Step 6: Make the Glaze
While the bars chill, prepare your glaze. In a medium bowl, whisk together the Swerve Confectioners and 2 tablespoons of heavy whipping cream.
The glaze should be thick but pourable. Add more cream one teaspoon at a time if it’s too thick. If it’s too thin, add more powdered sweetener.
I like my glaze slightly thick. It creates nice drizzle marks and doesn’t run everywhere. Test the consistency by drizzling a spoonful. It should fall in a ribbon.
Step 7: Frost and Finish
Remove the chilled bars from the refrigerator. Lift them out using the parchment paper overhang. Place on a cutting board.
Pour the glaze over the entire surface. Use an offset spatula to spread it evenly. Work quickly before the cold bars cause the glaze to set.
Immediately sprinkle the keto sprinkles over the wet glaze. They’ll stick better while the glaze is still wet. Don’t wait too long!
Return the glazed bars to the refrigerator. Let them chill for 30 minutes. This sets the glaze and makes cutting cleaner.
Step 8: Cut and Serve
Using a sharp knife, cut the slab into 16 bars. I do 4 cuts lengthwise and 3 cuts crosswise. Wipe the knife between cuts for clean edges.
Store the bars in an airtight container in the refrigerator. They keep well for up to a week. You can also freeze them for up to 3 months.
Expert Tips, Variations & FAQs
My Best Expert Tips
After making these bars countless times, I’ve learned several tricks. These tips ensure perfect results every time.
Tip 1: Choose the Right Almond Flour
Not all almond flours are created equal. Finely ground almond flour from brands like Bob’s Red Mill or Kirkland works best. The superfine texture creates tender shortbread. Almond meal is too coarse and makes grainy bars.
Tip 2: Refrigeration Is Non-Negotiable
Don’t skip the refrigeration steps. These bars need time to firm up. The erythritol crystallizes as it cools, giving structure. Without proper chilling, the bars fall apart when cut.
Tip 3: Jam Alternatives and Options
If you can’t find ChocZero jam, try Chia Smash or Good Good brands. Both are widely available and work perfectly. Making homemade chia seed jam is easy too. Simply cook frozen berries with chia seeds and sweetener.
Tip 4: Sweetener Selection Matters
Use erythritol-based sweetener for the crust. Swerve’s new formula contains allulose, which doesn’t firm up as well. Stick with Swerve Monk Fruit or Lakanto instead. For the glaze, powdered sweetener is essential for smooth texture.
Tip 5: Press the Crust Firmly
When pressing the bottom crust, use firm pressure. A loose, crumbly crust leads to bars that fall apart. I press hard with my palm to compact the dough.
Tip 6: Let Butter Cool Slightly
If your melted butter is too hot, it can make the dough greasy. Let it cool for a few minutes after melting. Warm butter works better than piping hot.
Tip 7: Storage Tips
These bars must be refrigerated. They become soft at room temperature. Store in an airtight container with parchment between layers. They freeze beautifully too. Wrap individually for grab-and-go convenience.
Delicious Variations to Try
Once you’ve mastered the basic recipe, experiment with these variations.
Strawberry Vanilla Bars: Use sugar-free strawberry jam and add extra vanilla extract. Top with pink or red sprinkles for a festive look.
Blueberry Lemon Bars: Swap in blueberry jam and add lemon zest to the dough. Use lemon juice instead of vanilla. The citrus brightens the flavor.
Chocolate Bars: Add 2 tablespoons of cocoa powder to the crust. Use sugar-free chocolate spread instead of jam. Top with chocolate glaze and chocolate chips.
Cinnamon Roll Bars: Skip the jam and make a cinnamon filling. Mix erythritol with cinnamon and butter. Add cream cheese to the glaze for frosting.
Mixed Berry Bars: Combine different jam flavors. Half raspberry, half strawberry creates interesting flavor layers. The mixed berries taste amazing!
Frequently Asked Questions
Q: Can I use a different flour instead of almond flour?
I don’t recommend substituting the almond flour in this recipe. Almond flour creates the signature shortbread texture. Other nut flours like pecan or walnut are too coarse. Coconut flour alone would make the bars too dense and dry. If you have a nut allergy, this recipe unfortunately won’t work. Sunflower seed flour might work, but I haven’t tested it personally.
Q: Why do my bars fall apart when I cut them?
This usually happens when the bars haven’t been refrigerated long enough. They need at least 1 hour in the fridge to firm up properly. The erythritol crystallizes as it cools, creating structure. Also, make sure you’re using erythritol-based sweetener, not allulose or monk fruit alone. These don’t firm up the same way. Finally, press your bottom crust very firmly to create a solid base.
Q: Can I make these dairy-free?
Absolutely! Replace the butter with coconut oil or dairy-free butter substitute. I’ve had good success with Miyoko’s cultured vegan butter. For the glaze, use full-fat coconut milk instead of heavy cream. The coconut milk creates a slightly different flavor, but it’s still delicious. Make sure all other ingredients, including the jam, are dairy-free.
Q: How should I store these bars, and how long do they last?
Store the bars in an airtight container in the refrigerator. They stay fresh for up to 7 days. Layer parchment paper between stacked bars to prevent sticking. For longer storage, freeze the bars for up to 3 months. Wrap each bar individually in plastic wrap, then place in a freezer bag. Thaw in the refrigerator overnight before eating.
Q: Can I use regular jam instead of sugar-free jam?
You can, but it significantly increases the carb count. Regular jam contains about 13g carbs per tablespoon. Sugar-free jam has 1-2g carbs per tablespoon. Using regular jam would make each bar about 8-10g net carbs instead of 2.5g. If you’re not strictly keto, regular jam works fine. The recipe still tastes great!
Final Thoughts
These keto pop tart bars have become a staple in my low-carb kitchen. They satisfy sweet cravings without derailing my diet. The combination of buttery shortbread, fruity jam, and sweet glaze is absolutely perfect.
The best part is how easy they are to make. No complicated techniques or fancy equipment needed. Just mix, press, bake, and frost. Even beginners can nail this recipe on the first try.
I love having these bars ready in my fridge. They’re perfect for busy mornings when I need a quick breakfast. They also make wonderful gifts. I pack them in pretty boxes for friends and family.
Whether you’re strictly keto or just trying to reduce sugar, these bars deliver. They prove that low-carb eating doesn’t mean giving up your favorite treats. Happy baking!
Nutrition Information (per bar):
Calories: 165 | Fat: 15g | Protein: 4g | Total Carbs: 6g | Fiber: 3.5g | Net Carbs: 2.5g
Note: Nutrition information is approximate and may vary based on specific brands used.
Keto Pop Tart Bars
Ingredients
- For the Shortbread Crust:
- 2 ½ cups 280 g almond flour (finely ground)
- ⅓ cup 66.67 g erythritol sweetener (Swerve Monk Fruit or Lakanto)
- 2 tablespoons 14.2 g coconut flour
- ¼ teaspoon salt
- ½ cup 113.5 g butter (melted)
- ½ teaspoon vanilla extract
- For the Filling:
- ¾ cup 168 g sugar-free raspberry jam (ChocZero, Chia Smash, or homemade)
- For the Glaze:
- ⅔ cup 83.33 g Swerve Confectioners
- 2 to 3 tablespoons heavy whipping cream
- 2 teaspoons keto sprinkles for decoration
Instructions
- Prepare the Dough
- Preheat oven to 350°F. Line an 8×8 inch baking pan with parchment paper, leaving overhang on the sides.
- In a large bowl, whisk together almond flour, erythritol sweetener, coconut flour, and salt.
- Add melted butter and vanilla extract. Stir until dough begins to clump together.
- Bake the Bottom Crust
- Press slightly more than half of the dough firmly into the prepared pan.
- Bake for 10 minutes until edges just start turning golden.
- Remove from oven and let cool for 10 minutes.
- Add Filling and Top Crust
- Spread raspberry jam evenly over the cooled bottom crust.
- Crumble remaining dough over the jam layer, covering completely.
- Gently press the top layer with your hands to even it out.
- Final Bake
- Bake for 20 to 25 minutes until the top is golden brown.
- Remove from oven and let cool completely (about 30 minutes).
- Refrigerate for at least 1 hour to firm up.
- Make the Glaze
- In a medium bowl, whisk together Swerve Confectioners and 2 tablespoons heavy whipping cream. Add more cream as needed for desired consistency.
- Finish and Serve
- Lift chilled bars from pan using parchment overhang.
- Spread glaze over the bars and immediately sprinkle with keto sprinkles.
- Return to refrigerator for 30 minutes to set the glaze.
- Cut into 16 bars using a sharp knife. Wipe knife between cuts for clean edges.
Notes
Sweetener: Erythritol-based sweetener is essential for the crust to firm up properly. Avoid Swerve’s new allulose formula for the crust. Use powdered sweetener for smooth glaze.
Refrigeration: Do not skip refrigeration steps. Bars need at least 1 hour to firm up or they will fall apart when cutting.
Jam Options: If ChocZero isn’t available, use Chia Smash, Good Good, or homemade chia seed jam.
Storage: Store in an airtight container in the refrigerator for up to 7 days. Freeze individually wrapped bars for up to 3 months.
Dairy-Free Option: Replace butter with coconut oil or vegan butter. Use coconut milk instead of heavy cream in the glaze.
