Raw Vegan Pop Tarts
Plant Based | No-Bake | Gluten Free
These raw vegan and gluten-free toaster pastries are a nourishing twist on a nostalgic classic. Crispy on the outside, soft and gooey on the inside, and topped with a creamy, sweet frosting—each bite feels like a gourmet pop tart. I tested four versions before perfecting this golden recipe.
Pop Tarts
Equipment
- 1 Dehydrator
- 1 food processor
- 1 Small Blender; nutri-bullet, single serve Ninja
Ingredients
Pastry Dough
- 2 cups buckwheat groats soaked and sprouted
- 1 cup almond flour
- 1 cup macadamia nuts or walnuts
- 1/4 cup ground flaxseed
- 1/4 cup coconut palm sugar
- 1/4 cup non-dairy milk
- 2 tbsp coconut nectar or agave nectar, honey
- 1 tsp salt
Strawberry or Blueberry Filling
- 1 cup dried strawberries or blueberries
- 1/2 cup water
- 1 tbsp coconut nectar or agave nectar, honey
or Cinnamon Sugar Filling
- 1 cup dates
- 1/2 cup water
- 2 tbsp cinnamon
Frosting
- 1 cup cashews soaked 2 hrs
- 1/4 cup macadamia nuts or walnuts
- 1/4 –1/2 cup water
- 1/4 cup coconut nectar or agave nectar, honey
- 1/4 tsp sea salt
- 1/4 tsp vanilla
Instructions
Sprout the Buckwheat (start 1–2 days ahead)
- Soak buckwheat groats in a large bowl with plenty of water for 4–8 hours.
- Rinse and drain every 4–8 hours for 1–2 days, until small tails appear.
- Rinse well before use to remove the slimy coating.
Make the Dough
- Blend macadamia nuts into a paste in a food processor (about 2 minutes). Scrape down sides as needed.
- Add buckwheat groats and blend into a thick paste.
- Transfer to a mixing bowl. Add almond flour, flax, coconut sugar, milk, agave, and salt. Mix well.
Roll and Shape the Dough
- Roll out 1/4 cup dough between two sheets of plastic wrap, about 1/4” thick.
- Trim edges to form a rectangle, then cut in half.
- Spoon filling onto one side, leaving a 1/2” border.
- Use the plastic wrap to fold the top half over the filling.
- Press edges with a fork to seal.
- Carefully flip onto a dehydrator sheet.
Dehydrate
- Dehydrate at 165°F for 1–2 hours, then reduce to 115°F and continue for 8–12 hours, or until crisp outside and soft inside.
Make the Filling
- Blend filling ingredients in a food processor until smooth (about 15 seconds).
Make the Frosting
- Blend macadamia nuts or walnuts into a paste.
- Blend cashews with water until creamy.
- Combine with macadamia paste, then add honey, salt, and vanilla. Blend until smooth and fluffy.
Frost & Enjoy
- Once pastries are fully dehydrated, frost as desired. Store in a sealed container in the fridge for up to 2 weeks. Reheat in the dehydrator before serving for a warm treat.
Notes
Notes:
- If you're short on time, you can soak the buckwheat groats for 2–8 hours and rinse thoroughly before use.
- I prefer to sprout mine, mostly to remove the gooey coating that forms when soaking. Sprouting also enhances digestion and nutrient absorption.
- The more you rinse and allow the groats to sprout, the less mucilage (slime) remains. Just be sure not to let the sprouts grow too long—they’ll start to taste like salad sprouts.
- Buckwheat groats are actually seeds (often called berries) and are naturally gluten-free.
- I tested baking one pastry in the oven at the lowest temperature, but it turned out soggy due to lack of airflow. A dehydrator works best for that perfect crispness.
- Store the finished pastries in a sealed container or bag in the refrigerator for 3-4 days.
- Before serving, reheat in the dehydrator at 165°F for about 30 minutes, or until warmed through.
Resources
Why Sprouted Grains?
Sprouting makes grains easier to digest and increases their nutrient availability. Millet and amaranth are excellent plant-based protein sources. For sprouting instructions, check out sproutpeople.org.
Recommended Ingredients
These are the ingredients I use most often. I recommend buying as much as possible at your local health food store, as most of the ingredients will most likely be cheaper.
Why you'll love this recipe
Pop tarts were once my go-to breakfast as a kid—but they never left me feeling good. These raw vegan pastries change that completely. They’re made with sprouted buckwheat, nutrient-dense nuts and seeds, and sweetened only with dried fruit and low-glycemic options like coconut sugar and agave. It’s real food that fuels your body, satisfies your cravings, and leaves you feeling energized—not drained.
They’re especially fun to make with friends or family. Set aside a little time, put on a playlist or show, and enjoy the process—it’s easier than it looks and well worth the effort.
Nutrition Facts
Per Pastry
- Calories: ~350 kcal
- Protein: ~7 g
- Carbohydrates: ~45 g
- Fiber: ~10 g
- Sugars: ~25g (from dried fruit and low-glycemic sweeteners)
- Fat: ~18 g
- Omega-3s: ~2.5g
Key Nutrients
- Sprouted Buckwheat Groats: Rich in protein, fiber, and magnesium—easier to digest when sprouted.
- Almond Flour: Provides vitamin E, healthy fats, and a subtle sweetness.
- Macadamia Nuts (or Walnuts): High in monounsaturated fats and minerals like manganese and thiamin.
- Flaxseed: A great source of omega-3s, fiber, and plant-based protein.
- Coconut Palm Sugar & Agave: Natural sweeteners with a lower glycemic impact than refined sugar.
- Dried Berries & Dates: Provide natural sugars, antioxidants, and potassium.
- Cashews: Add creaminess while supplying copper, magnesium, and healthy fats.
- Cinnamon & Vanilla: Boost flavor and offer antioxidant and anti-inflammatory properties.
