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This GIANT Low Carb Pop Tart Is The Size Of An Infant

The first thing that may come to mind when you see a Pop Tart bigger than your head is “sugar rush.” This massive one, however, stays super low on the carbs but is great for those looking to bulk post-workout.

Zach Rocheleau, aka @theflexibledietinglifestyle on Instagram, created this XL Pop Tart packed with Legendary Foods nut butter. The base, filling, and frostings are all packed with protein, giving this toaster pastry some pretty insane macros.

You can fill the inside with as much Legendary Foods nut butter as you wish. In terms of the base, though, you’re looking at a solid 192 calories with just 3 grams of total sugar. There’s just under 16 total grams of carbs, but considering that 5 of those are fiber and this is for a Pop Tart that can easily feed the whole workout squad, that’s an insanely low figure.

Here’s how to make this high protein, keto-friendly XL Pop Tart that’ll make you the envy of your squad.

Macros for the whole Pop Tart Base: 575 Cals, 47g Carbs (15g of which are Fiber, Only 9g Sugar), 23g Fat, 45g Protein

Serves 3 people.


For the Pop Tart dough
30g (2 Tbsp) Vanilla Protein Powder
20g (1½ Tbsp) Coconut Flour
20g (1½ Tbsp) Ultra Fine Almond Flour
20g (1½ Tbsp) All Purpose Flour
20g (1½ Tbsp) Powdered PB
28g (2 Tbsp) Light Butter (This butter has around 5g fat per 14g)
28g (2 Tbsp) Plain Non Fat Greek Yogurt
4g (1 tsp) Stevia

For the filling
56g (4 Tbsp) Legendary Foods Peanut Butter Cup Nut Butter (Recommended, but add as much as you want!)

For the Protein Frosting:
31g (2 Tbsp) Vanilla Protein Powder
5g (1¼ tsp) Coconut Flour
1g (¼ tsp) Stevia

For the icing
16g (1 Tbsp) Legendary Foods Peanut Butter Cup Nut Butter


Step 1
Preheat oven on 350 Degrees F. Add all dry Pop Tart ingredients to a food processor and pulse to combine. Next, add butter in small chunks and blend until you have a ball of dough. Place in fridge for 10 minutes.

Step 2
Once dough has cooled, take ball of dough and place between 2 pieces of parchment paper and roll it out as far as you can. Next, take a pizza cutter and cut out out bottom piece of dough. Take the leftover dough and add to another piece of parchment paper. Take the other piece you had on top of the other one and roll it out till you have your top piece of dough.

Step 3
Next, take your peanut butter and spread in the middle of bottom piece of the Pop Tart, leaving about an inch around the edges. Take your other piece of dough and add it on top. Do this by flipping the parchment paper over and laying that piece of dough on top and then gently peeling it off the parchment to not rip it

Step 4
Gently press down the edges and then spray the top with non stick butter spray. You can add egg wash here instead if you want. Then, take a fork and crimp the edges. Place in the oven for 12-15 minutes until golden on top and a little bit darker on the edges.

Step 5
While the Pop Tart is baking, add your Protein Frosting ingredients to a bowl and slowly add cold water (20ml) at a time and mix until you have a thick icing/frosting like consistency. Add to freezer to chill and let it thicken up some more.

Step 6
Once Pop Tart is done, remove from oven and let cool on a cooling rack for 10 minutes. Once cool, add your frosting on top. Then add 32g of your Legendary Foods Peanut Butter Cup Nut Butter (will probably only use 16g of it when adding to pop tart but need enough in there just in case) to a zip lock bag. Cut a small tip on the end and drizzle on top! Then enjoy this heavenly MASSIVE Protein Pop Tart!

Created in partnership with Legendary Foods

By Constantine Spyrou

Constantine's life revolves around eating, studying, and talking about food. He's obsessed with eggs, gyros, and the future of food.