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Everything Bagel Protein Pop Tarts

If I had a nickel for every time I saw someone raving about Trader Joe’s Everything but the Bagel seasoning, I might close the doors on my blog and buy an island. Like the seasoning blend, I’m a little salty if you can’t tell. I live in a Trader Joe’s Death Valley and have been witnessing the hoopla from afar. At least I was until I found the seasoning these protein pop tarts use in the spice section at Sam’s Club.

I asked for recipe requests in my Instagram stories, but I honestly knew my first everything bagel recipe needed to be a savory breakfast pop tart. And that’s what we’re looking at today—two giant protein pop tarts with 39 grams of protein each and an ingredient list you can count on one hand.

If you love everything bagels but wish they were a bit higher in protein or macro friendly, you'll love these 3-ingredient protein pop tarts filled with egg whites and cream cheese.
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What You’ll Need for Everything Bagel Protein Pop Tarts

I toyed with the idea of using Carbquick, but I’ve used it in so many recipes as of late (like these bacon, egg, and cheese biscuits). So, I decided to go with something that’s a little more familiar and readily available in Kodiak Cakes Flapjack Mix.

If you wanted to make these with a DIY flour, check out my buffalo chicken empanadas. Or if you wanted to make something like biscuits pockets, you could use the crust from my air fryer breakfast pizza.

everything bagel protein pop tarts inside look

Beyond the Kodiak Cakes mix, you’ll only need Greek yogurt, egg whites, cream cheese, and the aforementioned everything bagel seasoning from Sam’s Club. Or if you’re one of those Trader Joe’s snobs (kidding), use your fancy Everything but the Bagel OMG IT’S SO GOOD seasoning.

As far as modifications go, you could certainly use whole eggs in place of the egg whites if you want a bit more fat. And you can add an egg wash on top of the protein pop tarts before adding the everything bagel seasoning to help the seasoning better stick and get that golden brown top during baking.

You could also use my homemade chicken breakfast sausage for a more classic S.E.C. filling. 

Making Smaller, Lower Calorie Protein Pop Tarts 

In the video above, I mentioned the possibility of making three pop tarts instead of two huge pop tarts.

how to make healthy pop tarts

This is perfect if you need fewer calories and lack the restraint for eating half of one of the huge ones. I used the same amount of dough in both recipes, so you’ll just need to cut yours into smaller pieces.

And if you like chocolate as much as I do, you’ll want to check out my Chocolate Peanut Butter Protein Pop Tarts as well.

All right, that’s all I have for you in terms of ingredient or modification notes. When you try these protein pop tarts and love ’em, I wanna hear about it. Take a picture of your creation (#picsoritdidnthappen) and tag me on Instagram and I’ll be sure to share it with the world!

everything bagel protein pop tarts 2

Everything Bagel Protein Pop Tarts

Yield: 2 Protein Pop Tarts
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

2-ingredient protein pop tarts topped with everything bagel seasoning and stuffed with egg whites and cream cheese.


Protein Pop Tarts Dough


  • 1/2 C (123g) Liquid Egg Whites, or 3 whole egg whites
  • 2 Tbsp Fat Free Cream Cheese
  • 1/8 tsp Black Pepper


  1. Preheat an oven to 350F and line a baking sheet with parchment paper.
  2. Mix the pancake mix and Greek yogurt in a large bowl. Work the dough until you can form one large ball.
  3. Transfer the dough to the baking sheet and use a rolling pin or the backside of a spatula to flatten the dough. (Spray with nonstick cooking spray to alleviate any sticking issues.) You want the dough to take up most of the baking sheet. Aim for a rectangle, but it doesn't have to be perfect. Use a knife or pizza cutter to trim the edges and create four rectangles in the center of the dough. (Set the trimming aside. You'll use them to fill any gaps.) everything bagel protein pop tarts before filling
  4. Once the dough is prepared, cook the egg whites in a small skillet before adding the cream cheese. Stir until even and add the pepper.
  5. Transfer half the egg whites and cream cheese mixture to one of dough rectangles, and the other half to another. If you have slightly uneven rectangles, use the larger ones as the bottom layer.  everything bagel protein pop tarts with filling
  6. Place the two remaining rectangles on top of the filling and seal the edges. Use any remaining trimmings to seal the edges as needed. (Re-roll the pieces if you need longer strips.) You can use a fork to crimp the edges of each pop tart. Spray the tops of each with nonstick cooking spray and sprinkle with everything bagel seasoning. everything bagel protein pop tarts before baking
  7. Bake for 14-16 minutes or until the pop tarts are golden brown.


Each breakfast pastry has 8 Smart Points. 

Nutrition Information:
Yield: 2 Protein Pop Tarts Serving Size: 1 Protein Pop Tart
Amount Per Serving: Calories: 400Total Fat: 3gCarbohydrates: 51gProtein: 39g

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More High Protein Breakfast Recipes You Might Like

If you like a bit of spice in your breakfast, you’ll love my southwest sweet potato breakfast hash recipe. Or if you need a lower carb breakfast, my cheddar cauliflower grits breakfast bowls and chicken sausage gravy recipes should be right up your alley.

Heather Redland

Tuesday 21st of July 2020

These poptarts are hands down my husbands favorite recipe I've ever made him. We've been married for 7 years. These things are THE BOMB.

Emily S

Wednesday 15th of April 2020

I love everything bagel seasoning but I must admit, this was not my favorite recipe...I feel that it is only fair to admit that I am not a huge fan of cream cheese in general. For me, everything else about the recipe was on point, but if I were to make these again, I'd cut the cream cheese in half or not use it at all. Might be interesting to use some grated parmesan instead?


Tuesday 28th of January 2020

I love these! Such an easy and unique breakfast that’s healthy and great to get in my protein macros!!

Hallie Wahlstrom

Monday 25th of November 2019

Taste: 10/10. Difficulty: Not for beginners. This was my first time trying to make any type of pastry, and even though the instructions were easy to follow, I definitely struggled and it took way longer than probably intended. I tried to make 3 instead of 2 and they turned out an odd shape but still tasted amazing and that’s all that matters!

Brenna greene

Sunday 28th of July 2019

Any suggestions for a GF version? Thanks!

Mason Woodruff

Monday 29th of July 2019

I believe Kodiak Cakes makes a gluten free pancake mix. If not, you could probably try just about any GF pancake mix. Add the Greek yogurt slowly so the dough doesn't get too sticky to handle. Let me know if you have any luck!

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