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3-Ingredient Birthday Cake Protein Pastry

Answering the call for one of the most requested recipes, I give you one of the first protein packed pastry recipes on my blog. Okay, maybe you didn’t ask for it specifically, but you should have.

Sticking to my guns, this protein breakfast pastry only calls for three ingredients and is super easy to make.

birthday cake protein pastry recipe

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But before we get too far into the recipe, I’d like to thank BSN for sponsoring this recipe and blog post. BSN recently partnered with Cold Stone Creamery to launch a line of Cold Stone Creamery Syntha-6 protein powder. There are three flavors—Mint Mint Chocolate Chocolate Chip, Germanchokolatekake, and a Birthday Cake Remix. In this recipe, we’ll be using BSN Syntha-6 Birthday Cake Remix.

If you’re unfamiliar with BSN or Syntha-6 protein powder, you should know it’s quite possibly the best tasting protein powder of all time. Adding Cold Stone Creamery flavors to the mix puts it over the top. You can pick up the Cold Stone Creamery Syntha-6 for this birthday cake protein pastry here.

birthday cake protein pastry recipe

How to Make This 3-Ingredient Protein Pastry

Here’s the short list of everything you’ll need other than sprinkles and an optional sweetener for the protein pastry frosting:

  • 2 scoops Syntha-6 Birthday Cake Remix Protein Powder
  • 3 Tablespoons (21g) Coconut Flour
  • 1/2 C (113g) Fat Free Greek Yogurt, plain or vanilla

Seriously, that’s all it takes to form beautiful protein pastry dough filled with a gooey birthday cake filling.

birthday cake protein pop tart

Below you’ll find a few variations and ideas for different frostings:

  • 1-2 Tbsp Fat Free Cream Cheese + 1-2 Tbsp Stevia, Swerve, or a Sugar Substitute (to taste)
  • 1-2 Tbsp Fat Free Greek Yogurt + 1/4 scoop Protein Powder or Sugar Substitute
  • Pre-Made Sugar Free Frosting (you’re not using much so the calories don’t amount to much)
birthday cake protein pastry recipe

Birthday Cake Protein Pastry

Yield: 1 Protein Pastry
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

A birthday cake protein pastry recipe using BSN Syntha-6 Birthday Cake Remix protein powder.


Protein Pastry

Pastry Filling


  • 2 Tbsp (28g) Fat Free Greek Yogurt, plain or vanilla
  • 1 Tbsp Swerve or Low Cal Sweetener, powdered sugar works as well
  • 1 tsp Sprinkles


  1. Preheat an oven to 350F and line a baking sheet with parchment paper.
  2. Mix the dry ingredients together in a large bowl.
  3. Add the 1/4 C Greek yogurt to the dry ingredients and fold together until you can form a dough. add greek yogurt to the dry ingredients
  4. Use your hands or a rolling pin to form a rectangle with the dough on the baking sheet. It should be thin but not so thin that you're unable to handle it without breaking. how thin the pop tart dough should be
  5. Mix the pastry filling in a separate bowl before adding it to one half of the dough. Keep it slightly off centered and away from the edges. (You'll be folding the dough in half.) how to add the protein pop tart frosting
  6. Fold the dough in half and press down around the edges to seal the dough. Use your hands to form the pastry into a neater square but be careful to not puncture the edges. (You can use a fork or knife to crimp the edges for an authentic pastry look.) form the dough before baking
  7. Bake for 8-10 minutes or until the top of the dough is cooked. Remove the pastry from the oven and set aside to cool. (You can place it in the refrigerator or freezer to cool faster. The cooler the pastry when you add the frosting, the better.)
  8. Mix the frosting ingredients while the pastry cools. Add the frosting and sprinkles. Enjoy!  taking a bite of the birthday cake protein pop tart


  • This is a huge protein pastry. I'd recommend cutting it into 3-4 even pieces and dividing the macros accordingly. 
Nutrition Information:
Serving Size: 1 Protein Pastry
Amount Per Serving: Calories: 630Total Fat: 16gCarbohydrates: 65gProtein: 57g

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#sponsored If you're a fan of birthday cake, this 3-ingredient pastry will blow you away. With 57 grams of protein, it's a bonafide high protein treat.

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