Uploaded March 2024 | Updated September 2026, 2 weeks ago
My Keto pie crust recipe is a super flaky and very low carb dough and perfect for these pop tarts! Video-(youtu.be/K_GdOOjKcUY) Blog (ketoupgrade.info/post/keto-low-carb-coconut-flour-pie-crust) So in this Video and Blog post I wanted to show how I would go about testing out swapping flours and figuring out the best way to get the most of the delicious brown sugar cinnamon filling into these pop tarts.
Ingredients, blog link and macros below!!!!
Blog- Ketoupgrade.info
If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.
Also for any questions you can find my email address or contact me through my website.
I have a PO box for anyone interested in sending things also.
Buy Me a Coffee- buymeacoffee.com/ketoupgrade
Perfect Keto Link: perfectketo.com/KETOUPGRADECHEF
Code for 20% off- KETOUPGRADECHEF
Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
Patreon: patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
PayPal- paypal.me/KetoUpgrade?country.x=US&locale.x=en_US
Instagram-@Ketoupgradechef instagram.com/ketoupgradechef/?hl=en
Reddit-u/KetoUpgrade reddit.com/user/KetoUpgrade
Facebook Page - facebook.com/Keto-Upgrade-101196711864226
Business Inquires:
Keto Upgrade e-mail - ketoupgrade.info@gmail.com
Amazon Affiliate Links for products I use and items I regularly buy on Amazon: If you want to support my channel in a small way by buying ingredients you already use or need by clicking my links, I'd really appreciate it. I get a few cents per purchase which could really help with all the testing I do, to make these recipes the best possible.
Rolling pin - amzn.to/2Ra4Eje
Mixing bowls- amzn.to/32ZZclx
Silicon spatulas- amzn.to/3u8rQNw
Silicon whisks- amzn.to/3ujOMtn
Scale - amzn.to/339tsKN
Sukrin Brown Sugar Substitute- amzn.to/49E4IuI
Swerve Brown Sugar Substitute- amzn.to/49hZGnP
Bamboo Fiber- amzn.to/3uE1oki
Lakanto powdered monkfruit/erythritol- amzn.to/3eHaz7u
Anthony's powdered monkfruit/erythritol - amzn.to/3oqS241
So nourished powdered monkfruit/erythritol blend- amzn.to/45hRbag
Isopure Unflavored whey protein isolate- amzn.to/2Saz1q9
Coconut Flour - amzn.to/3shHjuu
Xanthan Gum - amzn.to/3yPfpbw
Oat Fiber - amzn.to/2R9Gp4T
(As an Amazon Associate I earn from qualifying purchases)
Keto Pie Crust Recipe
29 g Unflavored Isopure whey protein isolate (one packed scoop)
30 g Coconut Flour (1/4 Cup) or 30g more Bamboo Fiber
30 g Oat Fiber (Naturtonix is what I use) (1/4 Cup + 2 Tbs.) or bamboo fiber
1 tsp. Xanthan Gum
1 tsp. Gelatin
3 oz. Grated Butter (Frozen) (6 Tbs.)
6-8 Tbs. Ice Water
Pinch of salt (omit if using salted butter)
Filling:
1/3 Cup/62g Brown Sugar Substitute
2 tsp. Ground Cinnamon (to taste)
1/2 Tbs. Water
Alternative filling:
1/3 Cup/53g Allulose
2 tsp. Ground Cinnamon (to taste)
squirt of liquid stevia
Frosting Recipe:
40g/1/3 Cup Powdered Sweetener Erythritol or bocha sweet work best
1/4 tsp. Ground Cinnamon (to taste)
3-6 tsp. Low Carb Alternative Milk of Choice
Macros using 30g coconut flour, bamboo and whey: 1 of 5
180 Calories
15g Fat
32g Total Carbs
9g Fiber
21g Sugar Alcohol
8g Fiber
Macros with no coconut 60g bamboo and 30g whey protein: 1 of 5
150 Calories
14g Fat
35g Total Carbs
14g Fiber
21g Sugar Alcohol
6g Protein
Blog Link to Full Recipe: ketoupgrade.info/post/the-best-low-carb-high-protein-pop-tart-recipe
My Keto pie crust recipe is a super flaky and very low carb dough and perfect for these pop tarts! Video-(youtu.be/K_GdOOjKcUY) Blog (ketoupgrade.info/post/keto-low-carb-coconut-flour-pie-crust) So in this Video and Blog post I wanted to show how I would go about testing out swapping flours and figuring out the best way to get the most of the delicious brown sugar cinnamon filling into these pop tarts.
Ingredients, blog link and macros below!!!!
Blog- Ketoupgrade.info
If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.
Also for any questions you can find my email address or contact me through my website.
I have a PO box for anyone interested in sending things also.
Buy Me a Coffee- buymeacoffee.com/ketoupgrade
Perfect Keto Link: perfectketo.com/KETOUPGRADECHEF
Code for 20% off- KETOUPGRADECHEF
Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
Patreon: patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
PayPal- paypal.me/KetoUpgrade?country.x=US&locale.x=en_US
Instagram-@Ketoupgradechef instagram.com/ketoupgradechef/?hl=en
Reddit-u/KetoUpgrade reddit.com/user/KetoUpgrade
Facebook Page - facebook.com/Keto-Upgrade-101196711864226
Business Inquires:
Keto Upgrade e-mail - ketoupgrade.info@gmail.com
Amazon Affiliate Links for products I use and items I regularly buy on Amazon: If you want to support my channel in a small way by buying ingredients you already use or need by clicking my links, I'd really appreciate it. I get a few cents per purchase which could really help with all the testing I do, to make these recipes the best possible.
Rolling pin - amzn.to/2Ra4Eje
Mixing bowls- amzn.to/32ZZclx
Silicon spatulas- amzn.to/3u8rQNw
Silicon whisks- amzn.to/3ujOMtn
Scale - amzn.to/339tsKN
Sukrin Brown Sugar Substitute- amzn.to/49E4IuI
Swerve Brown Sugar Substitute- amzn.to/49hZGnP
Bamboo Fiber- amzn.to/3uE1oki
Lakanto powdered monkfruit/erythritol- amzn.to/3eHaz7u
Anthony's powdered monkfruit/erythritol - amzn.to/3oqS241
So nourished powdered monkfruit/erythritol blend- amzn.to/45hRbag
Isopure Unflavored whey protein isolate- amzn.to/2Saz1q9
Coconut Flour - amzn.to/3shHjuu
Xanthan Gum - amzn.to/3yPfpbw
Oat Fiber - amzn.to/2R9Gp4T
(As an Amazon Associate I earn from qualifying purchases)
Keto Pie Crust Recipe
29 g Unflavored Isopure whey protein isolate (one packed scoop)
30 g Coconut Flour (1/4 Cup) or 30g more Bamboo Fiber
30 g Oat Fiber (Naturtonix is what I use) (1/4 Cup + 2 Tbs.) or bamboo fiber
1 tsp. Xanthan Gum
1 tsp. Gelatin
3 oz. Grated Butter (Frozen) (6 Tbs.)
6-8 Tbs. Ice Water
Pinch of salt (omit if using salted butter)
Filling:
1/3 Cup/62g Brown Sugar Substitute
2 tsp. Ground Cinnamon (to taste)
1/2 Tbs. Water
Alternative filling:
1/3 Cup/53g Allulose
2 tsp. Ground Cinnamon (to taste)
squirt of liquid stevia
Frosting Recipe:
40g/1/3 Cup Powdered Sweetener Erythritol or bocha sweet work best
1/4 tsp. Ground Cinnamon (to taste)
3-6 tsp. Low Carb Alternative Milk of Choice
Macros using 30g coconut flour, bamboo and whey: 1 of 5
180 Calories
15g Fat
32g Total Carbs
9g Fiber
21g Sugar Alcohol
8g Fiber
Macros with no coconut 60g bamboo and 30g whey protein: 1 of 5
150 Calories
14g Fat
35g Total Carbs
14g Fiber
21g Sugar Alcohol
6g Protein
Blog Link to Full Recipe: ketoupgrade.info/post/the-best-low-carb-high-protein-pop-tart-recipe
