Healthy Pop Tart Bar Recipe with Blueberry Chia Jam (Keto, Gluten-Free & Vegan)

These healthy pop tarts are easy to make and taste so much better than the packaged variety. The Kellogg's Pop Tarts we grew up eating are made with bleached flour, high fructose corn syrup and artificial colors and flavors. The only identifiable ingredient on the label is a tiny amount of dried fruit. This detoxed version is filled with a fresh chia jam and can be made using any type of berry you have in the house. The chia seeds provide an extra kick of fiber, thicken the jam and create a fruit filling absolutely bursting with flavor. The sweet vanilla glaze makes them resemble the old school tarts we’re accustomed to seeing, plus it’s a convenient way to hide any imperfection on the top crust. I’ve made individual pop tarts in the past but they are far too time consuming for most people. Baking this pastry in a 9x9” tray and slicing bars is SO much easier, plus they look clean and sophisticated when plated and served. These buttery, crumbly, fruit-filled bars are a breakfast treat you can feel good about serving the kids (or yourself) anytime!

Not only does using the DD Flour Swap make it easy to turn this pop tart bar recipe gluten free, but it also helps promote healthy digestion. The psyllium husk contained in the Flour Swap and inulin contained in the Egg and Sugar Swaps both help to feed and increase beneficial gut bacteria. Plenty of good flora in your intestines can promote a healthy immune system along with the added digestive benefits we all love with a hefty dose of fiber. Whole psyllium husk also binds waste and toxins in your intestines and helps clear them from the body. This recipe for gluten free pop tart bars is free from unhealthy ingredients found in traditional dessert.  Plus, it’s gently detoxifying to the body…double win!

The plant soluble fiber from the psyllium husk and the digestive resistant fiber in the inulin work together to slow down digestion of this nutrient dense dessert. This helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. This also keeps energy levels consistent without the normal sugar crashes one would experience with a traditional, carb-loaded pop tart.

I’ve made this vegan pop tart bar recipe with Whole-Grain and Grain-Free Flour Swap a few times. They are equally delish and both allow you to make your pop tart bar recipe gluten free and healthy! The Whole-Grain Swap bars have more slowly digesting carbohydrates, but I love the hearty, earthy flavor they have. The Grain-Free Flour will provide a keto/paleo version. The Grain-Free bars bake amazingly well, with a perfect crumbly shortbread crust and a mild nutty flavor. I love using both flours in equal parts (1 cup Whole-Grain plus 1 cup Grain-Free Flour to equal the full 2 cups of Flour Swap the recipe calls for), this is my taste/texture preference in most desserts. Plus, mixing the flours is a great way to create a lower carb version of a gluten-free pop tart and still allows for a small dose of healthy grains.

For most of my patients, I’m a big advocate for balanced macronutrient meals for breakfast, lunch and dinner. Here is an easy way to know what type of Flour Swap to choose to create a balanced macro meal that incorporates dessert. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating bars made with Whole-Grain Swap for dessert to serve as your healthy carb for that meal. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I recommend the Grain-Free Swap bars for dessert so you don’t overeat carbs at that meal. Easy, right?! Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap. 

4. Make the chia berry jam by placing all ingredients into a small saucepan. Bring to a boil and boil on medium for 5-7 minutes while squishing the berries. It will thicken and darken as it boils. 

5. Transfer the cooked jam into a blender and blend until smooth. The jam is hot so make sure you vent the blender. 

6. Spread the jam evenly onto the bottom layer of dough. 

7. Sprinkle the remaining dough on top of the jam and gently press down.

8. Bake for about 35 minutes until the edges turn golden. Remove from the oven and cool completely on a rack. 

9. Make the glaze by putting all ingredients into a small bowl. Add hot water a little at a time until smooth and drippy consistency is reached. Spread evenly on top of your cooled bars and allow the icing to harden on the counter for an hour or so. 

10. Transfer to the fridge to set overnight. Slice and serve. 

11. Store covered in the fridge for up to 5 days or wrap tightly and freeze for longer term storage.

For best taste, texture and health benefits, refrigerate all Detox Desserts overnight before indulging. The overnight chill also slows down carbohydrate absorption making them tastier and healthier. Weird, but it works!