High Protein Savory Breakfast Pop-Tarts are a delightful twist on the classic pastry that many of us loved as kids. These pop-tarts aren’t just fun; they’re wholesome too! Chock-full of protein and rich in flavor, they offer a satisfying start to your day that combines convenience and nutrition. Imagine biting into a warm, flaky crust with a savory filling that’s both hearty and nutritious. Perfect for busy mornings, they can be made ahead and enjoyed on the go or at home.
Why Make This High Protein Savory Breakfast Pop-Tarts
If you’re looking for a breakfast option that fuels your day without weighing you down, these High Protein Savory Breakfast Pop-Tarts are the answer. They boast an impressive protein content thanks to the combination of eggs, turkey sausage, cottage cheese, and whey protein isolate. This hearty breakfast keeps you feeling full and energized, which makes it a fantastic choice for before a workout or a long workday. You get a delicious, crispy treat that feels indulgent without any guilt attached, and bonus points for being easy to prepare!
How to Make High Protein Savory Breakfast Pop-Tarts
Making these savory pop-tarts is simple and rewarding. Start by preparing the pie crust with a sprinkling of protein powder for a healthful boost. While you can use store-bought refrigerated pie crust to save time, you could also make your own if you’re feeling adventurous! From there, browning the turkey sausage will fill your kitchen with mouthwatering aromas. Next, mixing the eggs and cheeses creates a creamy filling, and then you’ll assemble and bake everything to a golden perfection. It’s straightforward enough that you can involve kids or family in the fun of making them!
Ingredients
- 1 sheet refrigerated pie crust (may need 2 sheets depending on size)
- 1 scoop unflavored whey protein isolate (about 30g)
- 1 tablespoon cold water (if needed)
- 0.5 lb lean turkey breakfast sausage
- 4 large eggs
- 4 egg whites
- 0.5 cup cottage cheese (4% fat recommended)
- 1 cup shredded sharp cheddar cheese
- 0.5 cup Greek yogurt (full-fat preferred)
- 2 tablespoons fresh spinach (finely chopped)
- 1 tablespoon nutritional yeast
- 1 large egg (beaten for egg wash)
- 1 tablespoon whole milk
- 1 tablespoon hemp hearts (optional topping)
Directions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Unroll the pie crust and evenly sprinkle the protein powder across the surface. Gently knead the powder into the dough with quick, light movements, adding cold water only if the dough feels too dry or crumbly. Work quickly to avoid overworking it. Roll out to about 1/8-inch thickness.
- Cook the turkey sausage in a skillet over medium heat until browned and crumbled, about 5-6 minutes. Drain excess fat on paper towels and let cool for 2-3 minutes.
- In a bowl, whisk together eggs, egg whites, cottage cheese, Greek yogurt, and nutritional yeast until well combined.
- Pour the egg mixture into a non-stick pan over medium-low heat. Scramble gently until just set but still slightly glossy, about 3-4 minutes. Remove from heat immediately. Fold in the cooled sausage, cheddar cheese, and spinach, and let cool for 5 minutes.
- Cut the dough into 10-12 rectangles (about 2.5×3.5 inches each). Place 1/3 to 1/2 cup of filling onto half of the rectangles, leaving a generous 1/2-inch border around all edges. Top with remaining rectangles and crimp edges firmly with a fork, pressing down twice around all sides to ensure a tight seal.
- Whisk together the beaten egg and milk. Brush the tops generously and sprinkle with hemp hearts if using. Poke 3-4 small holes in each top with a fork to prevent bursting.
- Bake for 18-20 minutes until golden brown and crispy. Cool for 5 minutes before serving.
Nutritional Information
Per serving (1 pop-tart):
- Calories: 234
- Protein: 16g
- Fat: 12g
- Carbohydrates: 18g
- Fiber: 1g
- Sugars: 1g
(Nutritional information is estimated and may vary based on specific brands and measurements used.)
How to Serve High Protein Savory Breakfast Pop-Tarts
These pop-tarts make for a sophisticated breakfast option, perfectly paired with a side of fresh fruit or a light salad for extra vitamins. You could also enjoy them warm straight from the oven, or refrigerate them for a quick, grab-and-go snack throughout the week. Feel free to drizzle a bit of hot sauce or your favorite condiment over them for an extra kick!
How to Store High Protein Savory Breakfast Pop-Tarts
Store any leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze them for longer storage. Wrap each pop-tart in plastic wrap and place them in a freezer-safe bag. They should hold up well in the freezer for about 1 month. To reheat, simply pop them in the oven or microwave until warmed through.
Expert Tips for Perfect High Protein Savory Breakfast Pop-Tarts
- Don’t overwork the dough: Knead just enough to incorporate the protein powder. Over-kneading can lead to tough pastry.
- Customize the filling: Try swapping turkey sausage for ground beef or chicken if preferred. You could also add different veggies like bell peppers or mushrooms for extra flavor.
- Keep an eye on baking time: Every oven varies; start checking your pop-tarts a minute or two early to ensure they don’t over-brown.
Delicious Variations
- Veggie Delight Pop-Tarts: Replace sausage with sautéed mushrooms, zucchini, or bell peppers for a vegetarian option.
- Southwestern Style: Add some diced jalapeños and cumin to the filling for a spicy kick.
- Cheesy Spinach: Increase the cottage cheese and cheddar for a creamier texture or add feta for a tangy twist.
Frequently Asked Questions
Can I make these pop-tarts ahead of time?
Yes! You can prepare the filling and let it cool, then assemble the pop-tarts and freeze them unbaked. When you’re ready to eat, just bake them straight from the freezer, adding a few extra minutes to the baking time.
Can I substitute the cottage cheese with something else?
Yes, if you’re not a fan of cottage cheese, ricotta or a vegan alternative like almond-based cottage cheese can work well too!
Are these pop-tarts suitable for meal prep?
Absolutely! They are perfect for meal prep! Just make a batch at the beginning of the week and store them in the fridge or freezer for easy breakfasts or snacks.
Conclusion
High Protein Savory Breakfast Pop-Tarts offer a unique and nutritious take on a beloved snack. Packed with protein and flavor, they are a fantastic breakfast option that keeps you satiated longer. We encourage you to give this recipe a try and discover how fun it is to whip up these tasty pastries at home. Don’t hesitate to experiment with flavors and share your results with loved ones! What will you fill your pop-tarts with? Happy cooking!
High Protein Savory Breakfast Pop-Tarts
Ingredients
Method
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Unroll the pie crust and evenly sprinkle the protein powder across the surface. Gently knead the powder into the dough with quick, light movements, adding cold water only if the dough feels too dry or crumbly. Roll out to about 1/8-inch thickness.
- Cook the turkey sausage in a skillet over medium heat until browned and crumbled, about 5-6 minutes. Drain excess fat on paper towels and let cool for 2-3 minutes.
- In a bowl, whisk together eggs, egg whites, cottage cheese, Greek yogurt, and nutritional yeast until well combined.
- Pour the egg mixture into a non-stick pan over medium-low heat. Scramble gently until just set but still slightly glossy, about 3-4 minutes. Remove from heat immediately. Fold in the cooled sausage, cheddar cheese, and spinach, and let cool for 5 minutes.
- Cut the dough into 10-12 rectangles (about 2.5×3.5 inches each). Place 1/3 to 1/2 cup of filling onto half of the rectangles, leaving a generous 1/2-inch border around all edges. Top with remaining rectangles and crimp edges firmly with a fork.
- Whisk together the beaten egg and milk. Brush the tops generously and sprinkle with hemp hearts if using. Poke 3-4 small holes in each top with a fork to prevent bursting.
- Bake for 18-20 minutes until golden brown and crispy. Cool for 5 minutes before serving.