AIP Pop Tarts! (Paleo, Vegan, Nightshade Free)

Yes, POP TARTS! Pop tarts weren’t a household staple in my family, I was a much bigger fan of toaster strudels. To be honest, these may resemble more of a toaster strudel since they aren’t quite as crispy as a pop tart… they are somewhere in between. Anyway, not only did my mom never really let me eat pop tarts (I’m pretty sure that’s right, she’s probably going to yell at me about this post), but I also remember not loving them. All my friends loved them so I thought I was supposed to, but they always tasted too sweet, too much like artificial sugar (ha!), and just tasted off to me.


Anyway, this recipe came about totally by accident. I wasn’t even trying to make an AIP version of pop tarts. Then I turned a failed bar recipe into dough and they were pretty good. I posted a picture of the botched original-recipe-turned-sort-of-pop tart on my Instagram and people said they wanted the recipe. So, of course, I had to try and make a legit recipe to post!


These pop tarts have a secret ingredient in the crust: sweet potato! Yes, get your veggies in with your dessert (or breakfast, whenever you want to eat pop tarts, I’m not judging!). They are obviously a much healthier version then the original and utilize REAL fruit for the filling ;).

They are extremely versatile, though, and you can fill them with whatever you want. I used blackberries in mine but you can use other fruit, nut/seed butters, chocolate, and more!


AIP Pop Tarts

Makes 6-8


1 cup steamed and mashed Japanese sweet potato (white fleshed sweet potato will also work)

1/4 cup cassava flour

1/4 cup coconut flour

1/4 cup melted coconut butter

1/4 cup maple syrup

2 tbs. non-dairy milk (coconut milk and tiger nut are my favorite, you can use almond or another nut milk if you aren’t AIP)

1/4 cup softened coconut oil

1.5 cups berries, mashed*

*I used frozen since it is winter, just thaw and pour off excess juice. You can also use fresh. Or use whatever other filling you want!

First, chop and steam your sweet potato. Let cool before mashing with a fork so that you have 1 cup of mashed sweet potato.

Blend the sweet potato, flours, coconut butter, maple syrup, and milk in a blender until smooth.

Transfer batter to a bowl and cut in the coconut oil until it is combined in the dough (don’t over mix). You should have a pretty soft dough at this point, almost too soft to really work with.

Place in the fridge for an hour so that dough can harden up some. It should be like sugar cookie dough- hard but malleable. If you leave it in the fridge longer or it becomes too hard, just leave it on the counter for a little until it begins to soften and become easier to work with.

Preheat oven to 350F.

Take half of the dough and form it into a ball with your hands, then roll it out between 2 sheets of parchment paper to be about 1/4 inch thick. Cut rolled dough into the shapes you want for the pop tars (mine were about 3×3 inch squares). Make sure when you cut a shape, you cut two matching ones so you have the top and bottom of the pop tart. You should have a total of 12-16 squares, depending on how big/small you make them.

Using a spatula, gently transfer one cut shape (bottom of the pop tart) to a parchment lined baking sheet and transfer the other shape (top of the pop tart) to a holding tray (I used a cutting board to keep the top layer of the pop tarts separate).

Scoop up the scraps of dough from cutting and repeat the same process. If the dough becomes too soft to work with, just place it back in the fridge for a few minutes. This may apply to the cut shapes, as well. If dough begins to soften too much on the baking sheet, just throw it in the fridge for a couple minutes (you don’t want it to get too hard that it crumbles when working with it, though).

Repeat this rolling and cutting process until you’ve used all the dough to cut your pop tarts.

Now, take about one tablespoon of filling and place it in the middle of the pop tart dough that is on the baking sheet. Spread it out slightly on the dough, making sure it is still about 1/2 inch away from the edges. [See image below]

Dip your finger in water and run it along the edges of the bottom crust, place the top crust piece overtop so edges line up and gently press the two pieces of crust together with your fingers. Repeat with all the pop tarts.

Use a fork dipped in water to crimp the edges of the pop tarts.

Bake for about 35-40 minutes until golden brown. I’ve found that flipping them half way gets them crispier but if you want softer and more visually appealing pop tarts, don’t flip.

I used coconut butter as the icing, but again, you can use whatever you like or not have icing at all!


8 thoughts on “AIP Pop Tarts! (Paleo, Vegan, Nightshade Free)”

  1. I just tried these and I am sooo impressed! Mine look exactly like yours, only mine are rectangle. I used the bottom of my box grater/cheese grater as a dough cutter- it was perfect! I love how neutral the flavor of the dough is. I used white sweet potato because that’s what I had on hand. I filled them with pulverized strawberries, and topped mine with homemade strawberry coconut butter. They are insanely delicious! I haven’t been too impressed with many other AIP recipes, but this one really WOWed me. Thank you so much for creating this! I will definitely make them again, and experiment with many more unique flavors. My batch made 6 tarts.


    1. I’m so glad you enjoyed them!!! Yours sound super delicious with the pulverized berries and strawberry coconut butter. This is one of my favorite recipes I’ve ever made- they really taste so amazing for being AIP!


  2. is the cocount oil supposed to go in the blender or be cut in afterwards? i can’t tell from the wording. excited to try these. thanks!!


      1. My dough tasted delicious and my pop tarts looked great before going in the oven but then totally collapsed in the oven 😦 Did you ever experience this? I followed the recipe but I wonder if my coconut oil was too soft or maybe the dough was just too wet in general? Any advice?


      2. I’ve never experienced this. You don’t want to use melted coconut oil though and make sure the dough is firm enough. If it felt too wet you can always add a little extra flour.


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