Homemade (Healthy) Toaster Pastries

An F-Factor take on the classic childhood pastry, Pop-tarts.

INGREDIENTS (serves 5):


  • 1 cup blanched almond flour, sifted
  • 3/4 cup (3 scoops) Vanilla 20/20 Fiber/Protein Powder
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 tsp vanilla extract
  • 2 egg whites (~3 oz)
  • egg white wash (1 egg white + 1 Tbsp water)


  • 5 Tbsp sugar-free jam or jelly


ICING (optional)


  1. Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking sheet and set aside.
  2. In a medium bowl, combine almond flour, 20/20 powder, sea salt and baking powder. Set aside.
  3. In a small bowl, whisk vanilla extract and egg whites. Pour into the dry mixture and fold until a dough forms (dough should be pliable but not crumbly or stiff; continue folding with hands, natural oils from the almond flower will begin to make your dough less stiff (7-10 min). Roll it into a ball.
  4. Cover bowl with saran wrap and refrigerate for 1 hour.
  5. After one hour, remove dough from fridge and place on parchment paper. Place another piece of parchment paper on top of dough and using a rolling pin, roll dough out to ¼ inch thickness. Using a ruler and sharp knife or pizza cutter, create a 9″x 12″ rectangle. Trim off edges: place the scraps together and set aside.
  6. Using a ruler measure out nine 3″ x 4″ rectangles and cut. Roll all dough scraps together into a ball and repeat to cut out a final 3″ x 4″ rectangle (you should have 10 rectangles all together).
  7. Brush each rectangle with egg-white wash.
  8. Place a heaping tablespoon of filling into the center of 5 rectangles. One by one, place a second rectangle of dough on top of each of the filling-topped rectangles and using your fingertips press firmly around each pocket of filling, sealing the dough well on all sides.
  9. Press the cut edges with your fingers to seal, then using the tines of a fork press all around the edge of the rectangle.
  10. Gently place the uncooked pastries on a lightly greased or parchment-lined baking sheet. Prick the top of each tart multiple times with a fork (this is to let steam escape, otherwise they will become billowy pillows rather than flat toaster pastries) and place in oven to bake for 10 to 12 minutes, until they’re a light golden brown. Remove them from the oven, and allow them to cool on the pan.
  11. While toaster pastries cool, create icing (if desired), by combining icing ingredients together in a bowl.
  12. Once pastries have cooled, coat the top of each toaster pastry with icing and garnish with sprinkles, as desired.

Serves 5, 1 “poptart” pastry per serving. This is a Step 1 Approved Recipe.


  • FOR JOURNALING ON THE F-FACTOR DIET: 16g carbohydrate, 11g fiber 
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 209 calories, 12g protein, 16g carb, 11g fiber, 5g net carb, 1g sugar, 12g fat, 1g sat fat, 213mg sodium



  • FOR JOURNALING ON THE F-FACTOR DIET: 21g carbohydrate, 15g fiber 
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 241 calories, 16g protein, 21g carb, 15g fiber, 6g net carb, 1g sugar, 12g fat, 1g sat fat, 236mg sodium