High Protein Savory Breakfast Pop-Tarts for Meal Prep (Print Version)
Savory breakfast pop-tarts pack protein for a great start. Easy to meal prep, these handheld treats are perfect for busy mornings or on-the-go fuel.
# Recipe Info:
Prep Time: 35 Minutes minutes
Cook Time: 22 Minutes minutes
Total Time: 57 minutes
Servings: 6 Servings
Difficulty: Intermediate
Cuisine: American
# Ingredients:
→ Flaky Foundation
01 -
1 1/2 cups all-purpose flour
02 -
1/2 cup whole wheat flour
03 -
1/2 tsp sea salt
04 -
1/2 cup (1 stick) unsalted butter, very cold and cubed
05 -
1/2 cup ice water, plus more if needed
→ Savory Protein Core
06 -
6 large eggs
07 -
1/2 cup low-fat cottage cheese
08 -
1/2 cup shredded sharp cheddar cheese
09 -
4 oz cooked lean turkey sausage, crumbled
→ Aromatic Enhancers
10 -
1/4 cup finely diced red bell pepper
11 -
1/4 cup finely chopped fresh spinach
12 -
1/2 tsp garlic powder
13 -
1/4 tsp black pepper
14 -
Salt to taste
→ Golden Finish
15 -
1 large egg
16 -
1 tbsp water
# Instructions:
01 -
In a large bowl, combine 1 1/2 cups all-purpose flour, 1/2 cup whole wheat flour, and 1/2 tsp sea salt. Cut in 1/2 cup (1 stick) very cold, cubed unsalted butter until pea-sized. Gradually add 1/2 cup ice water, mixing until a shaggy dough forms. Knead briefly, flatten into a disk, wrap, and chill for 30 minutes. This is the flaky foundation for your High Protein Savory Breakfast Pop-Tarts | Easy Meal Prep.
02 -
In a bowl, whisk 6 large eggs. Scramble the eggs in a skillet until just set. Combine scrambled eggs with 1/2 cup low-fat cottage cheese, 1/2 cup shredded sharp cheddar cheese, 4 oz cooked lean turkey sausage, 1/4 cup finely diced red bell pepper, 1/4 cup finely chopped fresh spinach, 1/2 tsp garlic powder, 1/4 tsp black pepper, and salt to taste. Mix well.
03 -
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Divide the chilled dough in half. On a lightly floured surface, roll one half to a 1/8-inch thickness. Cut into 6 rectangles (approx. 4x5 inches). Repeat with the second dough half, yielding 12 rectangles total.
04 -
Place 6 dough rectangles on the prepared baking sheet. Spoon about 2-3 tablespoons of the savory protein core filling onto the center of each rectangle, leaving a 1/2-inch border. Top with the remaining 6 dough rectangles. Press edges firmly to seal, then crimp with a fork to secure your High Protein Savory Breakfast Pop-Tarts | Easy Meal Prep.
05 -
In a small bowl, whisk 1 large egg with 1 tbsp water for the golden finish egg wash. Brush the tops of each pop-tart with the egg wash. Pierce the top of each pop-tart 2-3 times with a fork to allow steam to escape during baking.
06 -
Bake for 20-22 minutes, or until the crust is golden brown and flaky. Let the High Protein Savory Breakfast Pop-Tarts | Easy Meal Prep cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.
# Notes:
01 -
The dough can be made a day in advance and stored in the refrigerator. The filling can also be prepared ahead and kept refrigerated for up to 2 days.
02 -
Store cooled pop-tarts in an airtight container in the refrigerator for up to 4-5 days. Reheat in a toaster oven or microwave for a quick meal.
03 -
Feel free to swap turkey sausage for cooked chicken sausage or ham. Add a pinch of red pepper flakes to the filling for a spicy kick, or different cheeses like mozzarella.
04 -
These pop-tarts freeze beautifully! Once completely cooled, wrap individually in plastic wrap, then place in a freezer-safe bag for up to 2 months. Reheat from frozen in a toaster oven.
# Tools You'll Need:
01 -
Large mixing bowl
02 -
Rolling pin
03 -
Baking sheet
04 -
Parchment paper
05 -
Pastry brush
06 -
Measuring cups and spoons
07 -
Knife
08 -
Cutting board
09 -
Fork
# Nutrition Facts (Per Serving):
Calories: 453 kcal
Total Fat: 26 g
Total Carbohydrate: 32 g
Protein: 21 g