NOTICE: This blog is no longer being updated, so medical information may no longer be accurate.

Gluten-Free, Dairy-Free, Egg-Free Pop Tarts

Gluten-Free Pop Tarts, I still can’t believe it (and nevermind the goldfish, it’s a bonafide illness of mine)! πŸ˜€

I have attempted homemade gluten-free pop tarts many times over the years using various recipes that call for pie crust.Β  While the end results were always tasty, they were not the Pop Tartsβ„’ I remember from my youth.Β  They were more like pop tart-shaped fruit pies…actually, they were exactly like the Hostess Fruit Pies that come in a bag, did you ever eat those as a kid?Β  I would get them in my lunch box as an occasional ‘treat’ and the pudding pies were always my favorite…OYE!


Did you notice how often the word ‘real’ was used in this ad from 1986? πŸ˜‰

Anyhoo, it never even occurred to me that a bread mix would be the way to go for the Pop Tart crust, so when the folks over at Gluten-Free Challenge recently shared a recipe for Pamela’s Pop Tart Style Treats using Pamela’s Gluten-Free Bread Mix, I just had to try it.Β  Pamela’s GF Bread Mix is not only gluten-free, but it is also free of: dairy, egg, nuts, corn, potato and soy (click here to read the complete allergen list of Pamela’s products).

After making a few necessary tweaks to accommodate Luke’s other dietary restrictions, I gave it a go.Β  The look on Sam’s face when he came home from school was priceless (he vaguely remembers Pop Tartsβ„’ but he occasionally sees the commercials on TV.Β  Luke has never had one, so he was oblivious, LOL!).

Gluten-Free, Dairy-Free, Egg-Free Pop Tarts

Printable Recipe


1 bag (3-1/2 cups) Pamela’s Gluten-Free Bread Mix (no yeast packet)

4 oz Butter (I used Earth Balance Buttery Spread).

4 oz Shortening (I used Palm Shortening).

ΒΌ cup Ice Cold Water

Jam or Jelly for filling pastries

Topping (optional):

Instead of using an egg wash, I simply brushed the tops with Almond Milk (but any dairy-free milk will do).

You can omit this step entirely if you don’t plan on adding sugar or gluten-free sprinkles to the tops, the milk or egg-wash gives the toppings something to stick to.

Sugar to taste – large crystal sugar is fun (I used India Tree’s Nature’s Colors Decorating Sugar in Frost White, if you click on each individual product link, you will be taken to their spec sheet, with all the ingredient and allergen information).

For the recipe instructions, click here.

For filling ideas and recipes, visit Smitten Kitchen.

Out and About:

I recently received an email from from Jules Shepard of with an exciting offer for my fabulous readers!

Jules Gluten Free just released their 2010 Gluten-Free Thanksgiving e-Book which is available for FREE to my readers between now and October 14th when you enter coupon code thanks10 (case sensitive).Β  This year’s e-book is better than ever – with updated recipes, baking tips, nutritional information, ingredient substitution guide, planning checklist, and more.Β  To order, click here:



  1. Thanks! for the pop tarts and the link to the GF Thanksgiving e-book link. I'm sharing this with my brother and his daughter. She was diagnosed with gluten intolerance a year ago and I'm sure they'll appreciate having some GF ideas for Thanksgiving. πŸ™‚

  2. omg gorgeous!!!! freaking gorgeous!!! any ideas on what a brown sugar/cinnamon filling might entail? That's my husband's favorite flavor…

    • Thanks Jenn!

      If you click on the Smitten Kitchen link I shared, she has a recipe for the cinnamon filling, you would just need to use your favorite GF flour blend in the mix of brown sugar and cinnamon. Easy Peasy! πŸ˜€

      Sam wants a S'mores version next, but I will need to find or make an egg-free marshmallow fluff first (that is also dairy and gluten-free).

  3. I remember Hostess Fruit Pies! My favorite was lemon. I never would have thought of using bread mix for Pop Tarts. These look all warm and jammy….and yummy.

  4. wow! Those look amazing!!!!!

  5. OMG Heidi!!

    I need to move next door to you!! I have been on the look out for GF pop tarts with no luck..surprising since they have everything else! But for a quick morning breakfast they will be AWESOME! I'm so darn excited to try these!! I spent most of my weekend making the goldfish…since the hubby ate almost all of them before the little guy could lol


  6. Such beautiful "poptarts" — and the goldfish is priceless!

    Thanks for the Thanksgiving cookbook, too. I can't wait to see what's in it. Maybe I'll be a little more prepared for that holiday this year….

  7. Fun and yummy! I love how you're making all those favorites, but in a healthier way.

  8. I can't wait to try these! My kids have never had a pop tart! My nephews just went gf this week and they LOVED their pop tarts so I will share with my sister as well!! Oh and Heidi I am going to Dr. Petersen's conference this weekend in Palo Alto…SO EXCITED! Thanks for the heads up!

  9. Heidi…these are just too amazing!I love it! I'm making them with my kiddos, but am thinking of trying my own gf flour blend…your thoughts? I have the most difficult time using a mix – it's likely a disorder (mix-o-phobia, perhaps?). I just always pick them up in the store, read the label, and think…eh, I can make this myself. I know you get it! Anyway, I think I'll give the tarts a try – yours are gorgeous! Thanks for sharing!

    • Gigi,


      I think you should definitely try using your own GF flour blend, do you have a favorite bread recipe? I want to try making them from scratch too, so I can play with the different flours and try to make one that is rice-free. Truth be told, I would love to make one that is 'grain-free' altogether…I am thinking of heading that direction, grain-free and legume-free (it's a lectin-thing…still need to do more research on it though). Please let me know how your adventure turns out! πŸ˜€

      • Ok, I've posted my (not-as-pretty-as-Heidi's) version. I LOVE these. I also put up my flour blend, although it is nothing that will surprise – just rice, sorghum, millet flours & potato starch. In any case, I am so happy with my results, and will make them again. Thanks, Heidi! πŸ™‚

      • Heidi,

        This seems so long ago that I made these, and I know you've moved on in a zillion ways; however, I just HAD to let you know that this afternoon I reached into the back of the freezer where I keep the "emergency" gotta-have-a-sweet-right-now-or-else items, and I pulled out a pop tart. πŸ™‚ And not just any ol' pop tart, but a gluten free honey apple filled delight inspired by your post. And the part that you may be interested in? The reheat was just like the fresh baked pastry (perhaps better, or did I just really really need a sweet treat?). Glutadoodle-licious! πŸ™‚


        • Squeeeeeeeeee!!!!!!!

          Wahoo Gigi, thank you so much for telling me that the GF pop tarts freeze and reheat well! This is great to know for the next time I make them, I will be sure to double up and freeze some for future emergency sweet treat needs.

          In my best Scooby Doo impression… Glutadoodledoooooooooo! πŸ˜€

  10. In true "glutadoodle" form, you have once again amazed me… Although my boys have no idea what a pop tart is, they will love these. I would never thought about the bread mix though! What a marvelous idea!!

    Good luck with all of your food-based activities this week. You are inspiring to me in every way!!



    • I have to say that I think I've done a pretty good job at embracing my inner 'Glutadoodle,' especially considering where I was (emotionally, re: this lifestyle change) just 2 1/2 years ago! πŸ˜€

      Thanks for the good wishes this week…I definitely need them!


  11. They look fantastic! However, I feel the need to point out that while Pamela's bread mix may not CONTAIN tree nuts, it is produced in a facility that uses tree nuts, therefore I cannot use Pamela's products for my Celiac son. His sister has a tree nut allergy, so when I'm making homemade treats, I need to use a product that is safe for the

    both of them. I don't want to double-up on my workload! So do you think Gluten Free Pantry bread mix is a good substitute?

    • Shelly,

      Thank you for pointing that out, quite often I fail to consider all the hidden sources and cross contamination issues with other allergens that I am not personally familiar with. I learn so much from other moms that point these things out to me, so always feel free to correct me if I goof. πŸ˜€ It was another mom who actually informed me that xanthan gum is derived from corn when I shared a 'corn-free' recipe with xanthan gum it!

      I think you should definitely try making these with the Gluten-Free Pantry Bread Mix, but don't follow the directions on the package, follow the directions here:… but sub the Gluten-Free Pantry Bread Mix for the Pamela's Bread Mix. When my schedule clears up, I want to try making these again with a homemade GF Bread flour blend too.

  12. Wow! Great looking recipe! I grew up eating pop tarts, but my boys don't know much about them. I tried making them years ago, but never got it to look like yours! Awesome job!

  13. Hey, I remember those pies! LOL. I never thought they were very good.

    I am definitely going to have to give this recipe a try and see how it compares. I never would have thought to use the bread flour either. Nice pic too!

    • Lisa,

      I imagine if I were to try one of those pies now (disregarding the whole gluten thing), I would not care for them either, LOL! Taste buds are such a funny thing…so easily manipulated by the flavors we subject them to on a daily basis. The cool thing is that they are highly adaptable! πŸ˜€

  14. You always amaze, Heidi! I'm like Gigi … very anti mix, as you know. πŸ˜‰ If I get inspired, I'll try one of my own flour blends that would be suitable. If you put these in front of me, I'd eat these delightedly, but I would probably only be inspired to make them for Son.

    Rock on, glutadoodle! BTW, I read your schedule for the week. Don't break anything trying to make all that stuff, okay? πŸ˜‰ Try to fit in some sleep and relaxation, too. πŸ™‚



    • I just love you Shirley! πŸ˜€

      Yes, if you get inspired to try these anti-mix, please let me know your results. I want to try these with a homemade GF bread flour blend too…if I can ever manage to dig myself out of my very deep project hole!

      Sleep? Relaxation? What are those? πŸ˜‰


  15. Wowzers Heidi! You've really outdone yourself this time. I just ordered that goldfish cookie cutter to try your GF crackers. Going to add this to my list too. Maybe this weekend we'll be enjoying pop tarts. You really are one fabulous lady and mama, and we are lucky to have you sharing you wealth of knowledge. So when are you going to do your first cook book?

  16. We're honored to be the sprinkle on top of those delicious looking pop tarts. Thank you for the mention. We very much appreciate it!

  17. OMG…Jon will flip if I make these for him!! I may just try them out this weekend! πŸ˜‰


  18. As horrible as it may seem, I have been tempted to break the rules (and make myself sick) just to satisfy a pop tart craving (I have had, maybe, three poptarts in the last 10 years mind you-long before my CD diagnosis)…I haven't given in and once again you have given me reason not to! How I adore you Heidi!! You are truly brilliant.

  19. Thanks for all of your recipes! Also the link for that ebook too! Now if only someone could make one of those hostess pies gluten/sugar free! I have never seen that kind even back then! Ok, I'm off to eat my apple and try not to think of that ooey gooey video!

  20. Whoa! You are THE super mom. Wanna come over and be my mom for a day?! Bake me up some ho-ho's and pop tarts … that are LEGAL! Wahooo!

  21. I am so glad I found you we are into our second week of our daughters GF diet and I felt so bad today when her preschool friends had poptarts and she had a gross looking breakfast bar type thing that I bought at the store for her. I cant wait to make her delish poptarts for her.

  22. These look so good! I need to try them for my girls (even though they have no idea what a pop tart is). I use Pamela's bread mix with no problem, even with my nut-allergic daughter.

  23. Whew, I can't keep up with you girls! You know, I've never eaten a pop-tart, although I probably behaved like one at times (back in the day). Your version looks gorgeous. Seriously, you're good at this! I'll pass on trying to make pop-tarts, but I'm heading directly over to your vegan cashew cream cheesey stuff. That looks amazing as well and also something I'll be able to use. Maybe even today! You've inspired me. What is this glutadoodle thing? Did I miss something at BlogHer? =)



    • Melissa,

      Better watch out, you are about to find yourself caught in my glutadoodle web, LOL!

      Glutadoodle is a term that Kim from Cook It Allergy Free helped me coin. I used to just refer to myself as a wackadoodle (in regards to my obsession with gluten-free copycats of mainstream junk foods), but wackadoodle left out the all important contributing factor of my decent into lookalike madness…gluten, so we merged the two words and that is where you get the term 'glutadoodle!'

      I don't make the copycats as often as I used to because we've been on the journey of overhauling/improving our views of food/nutrition and how we eat, but I do still make them for special treats, especially when the boys are around their peers and they are eating the mainstream versions. I don't just worry about their nutritional needs, but I worry about their emotional well-being too. My hope is that by finding a way to make them feel "normal" around their friends (they really are pack animals at this age) and teaching them to think outside the box, that they might not succumb to all out rebellion when they hit adolescence. I realize that might be wishful thinking, but I figure it's worth a shot! πŸ˜€

      I also think the copycats are a good stepping stone for people new to the gluten-free lifestyle (and might be having a hard time adjusting, like I did). I have never been one to respond well to the idea of "no, forever," it does something peculiar to my brain and makes me want the things I can't have, even more. For nearly 3 years, I would cheat on the gluten-free diet when my willpower wasn't strong enough to sustain me through the moment (always in social situations). Foolish, I know, and I am now paying a heavy price for that ignorance with 4 autoimmune diseases. Figuring out how to make great tasting GF copycats of the foods I missed so much did a world of good for me mentally, as it removed my desire for the foods that were off-limits forever, and allowed me to move forward with changing how I eat to what it is today, primarily naturally gluten-free (with a 70-lb. weight loss to boot!).


  24. Heidi,

    Wow, thanks for taking the time to explain all that. You're a good mom. Kids need the fun factor sprinkled around in between all the other stuff and you definitely provide that. As for making your kids feel "normal" — I know what you mean, but who wants to be normal? I say, embrace your quirkiness. Honor your weirdness and wallow in it. We have 4 kids and they are all weird in their own ways. In fact, we debate (when we're all together as a family) who's the weirdest in our clan. It makes for great discussions. And lots of laughter. We have a colorful cast of characters in this family. I'm guessing you do as well. =)

    I do love your copycats, even if I never make them, they sure are amazing. Like I said, you're good at this. A copycat book is in your future.

    Thank you, Miss Wacky Glutadoodle (sorry, had to mix them). Loved the post and the comments!



    • Haha!

      After a lifetime of trying to make myself fit within the definition of "normal" (truly like trying to shove a square peg into a round hole), I realized that my idea of normal was nothing more than what the media tried to sell me as "normal." I had essentially been a puppet my entire life until I cut the strings (when I unintentionally quit watching television because blogging didn't leave any time for it).

      It's feels great to finally be free from chasing an illusion and learning to love my weird and wacky glutadoodle self! πŸ˜€

  25. Have you tried the marshmallow fluff from the Sensitive Pantry?
    And I would mind one of those Hostess Pie Things. I used to love them.

    • Hi Laurel!

      I have not tried that recipe yet, but I will add it to my list for sure, thank you! I am a bit overwhelmed at the moment trying to revise all my recipes to be egg free and casein free before baking season is in full swing…oye!

      • Yeah, I know what you mean. I just thought it might help fulfill your son's request for the next "pop tart" flavor. Personally I want some of those pinwheel cookies, you know chocolate shortcrust bottom, mounds of marshmallow fluff and entirely dipped in chocolate. I think I'm giving myself a stomach ache.LMAO

  26. wow, these look great!! can't wait to give this a try. thanks!!

  27. I would love to make these pop tarts, however when I go to read the "recipe instructions" the link no longer works. I was wondering if I can be re-routed somewhere or a quick email with the instructions would be greatly appreciated. My three year old has Eosinophilic Esophagitis. We are eliminating wheat, dairy, tree nuts, soy and apples from his diet. he is one of the very few lucky ones that can actually eat, but he is also very picky. I need some nice recipes since he has had a "taste of the good life" even though we now it was making him sick. Thanks Heidi!

  28. Thanks so much for this recipe! I'm anxious to try it for my grandson. Your instructions are stellar in clarity! Site easy to use. You are so generous!

  29. Do you think it's possible to make these either with Pamela's Baking & Pancake mix or with the Better Batter mixes?

  30. AnnMarie Deis says

    I realize that this post was published in 2010 and it is now 2011, but I am just now finding it through a Google search for gluten-free Pop Tarts. πŸ™‚ I have printed out the directions as far as the ingredients and the filling ideas on Smitten Kitchen; however, the recipe instruction link, which I assume contain the cooking temp and time, appears to be broken. I am taken to Pamela's webpage and while I thoroughly enjoy her webpage, I would really appreciate the rest of the instructions so I can make my son some POP TARTS!!!!!!!! LOL! Strawberries are in season and I have half a bushel just SCREAMING to be put into some pastry. Thanks so much!!! πŸ™‚

    • Hi AnnMarie!

      If you look in the pink recipe box, you will see a 'printable recipe' link..if click on that and you will see the full set of directions, including the oven temperature and baking time.

      Be sure to send me some of your strawberry GF pop tarts, okay? πŸ˜€


  31. Oh my word.

    I think you just changed my life!!!

  32. I'm late to the party, haha, but I made these today with my 12 year old. I used mostly Better Batter flour with some sorghum flour. Also added in some honey as suggested at Gigi's sight. India Tree sprinkles really made them look pretty πŸ™‚ Also used a toaster pastry press I found at Williams Sonoma…..just a fancy cookie cutter really, but made for a cute finished product. I really liked these, they tasted great with strawberry and blackberry spreadable fruit. When I have more time I'd like to try some more "involved" fillings. Thanks for posting a great recipe!


  1. […] This post was mentioned on Twitter by Heidi Kelly, Heidi Kelly. Heidi Kelly said: New Blog Post Gluten-Free, Dairy-Free, Egg-Free Pop Tarts #breakfasts #desserts […]

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  5. […] my readers who have gluten allergies, but think this could be a fun project I found this recipe. Β The author states it is also free of nuts, dairy, soy, potato, and corn. The photos of her pop […]

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