Protein pastries are trending. “Better-for-you” versions of the classic Pop-Tart have been popping up all over the food industry, and Legendary Foods Protein Pastry is loaded with protein – but does that make it healthy? Or is it just another addition to the protein wall of shame? I’ll break down the nutrition facts and ingredients so you can make an informed choice.
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Legendary Foods Protein Pastry Nutrition Profile
Legendary’s protein pastry contains only 22 g of total carbohydrate per pastry, primarily from erythritol, polydextrose, and glycerin. It provides approximately 9 g of fibre per pastry and maintains its low-sugar profile through the use of erythritol (about 9 g) and sucralose (Splenda), rather than added sugar
In addition, each pastry contains about 8 g of fat from high-oleic sunflower oil and palm oil. Finally, it provides 20 g of protein per pastry, coming from casein and whey protein.
Other ingredients used for texture, structure, and flavour include sunflower lecithin and natural flavours. In smaller amounts, it also contains cellulose, baking soda, citric acid, various gums, artificial colours, and sodium alginate.
Legendary Foods Protein Pastry Ingredients
Protein blend (casein and whey): Types of protein from milk that are complete protein sources; used as the main protein in the pastry.
Erythritol: Sugar alcohol used as a low-calorie sweetener.
Polydextrose: A type of fibre that adds bulk and helps reduce sugar and calorie content.
Oil blend (high oleic sunflower oil, high oleic safflower oil, high oleic palm oil): Fats that provide texture, moisture, and mouthfeel.
Collagen peptides: A protein from animal connective tissue; adds protein but isn’t the primary source.
Glycerin: Helps keep the pastry soft.
Sunflower lecithin: Common emulsifier added for texture. Read my full lecithin post here.
Natural flavours: Enhances flavour.
Dried strawberries: Adds fruit flavour, colour, and a bit of natural sweetness.
Strawberry extract: Concentrated flavouring for a stronger strawberry taste.
Cellulose: A fibre that helps give structure and texture.
Sea salt: Flavour enhancer and source of sodium.
Baking soda: Helps the pastry rise during baking.
Citric acid: Adds tartness and helps preserve flavour.
Xanthan gum: Thickens and stabilizes texture.
Guar gum: Another thickener that helps hold moisture and texture.
Red No. 40: Artificial colour to make the pastry look appealing.
Sucralose: Zero-calorie sweetener to boost sweetness without sugar.
Sucrose: Trace amount of sugar for sweetness and structure.
Fatty acid esters: Emulsifiers that improve texture and mixability of fats.
Yellow No. 5: Artificial colour for visual appeal.
Blue No. 1: Artificial colour for visual appeal.
Yellow No. 6: Artificial colour for visual appeal.
Gum Arabic: Adds thickness and helps stabilize the pastry.
Sodium alginate: Gel-forming agent that helps hold shape and texture.
Is Legendary Food Protein Pastry healthy? Dietitian Review
Legendary Foods Protein Pastry received a score of 40%, suggesting it’s worth considering an alternative. This rating is largely driven by the overall quality of the ingredients. While reformulating classic treats into “better-for-you” versions isn’t new, these protein pastries still fall short in several key ways.
Even with minimal added sugar, these pastries are still incredibly sweet, thanks to 9 g of sugar alcohols and sucralose. While non-sugar sweeteners can be useful in some circumstances, we know that simply swapping sugar for a non-sugar sweetener in a product with low overall nutrient quality, like a pastry, is unlikely to meaningfully improve health outcomes or the quality of the overall diet.
Sure, they provide protein, but beyond that, these products are missing the vitamins, minerals, and bioactive compounds you’d get from whole foods like eggs, yogurt, or fruit. The main carbs — erythritol, glycerin, and polydextrose — lower digestible carbs but also replace ingredients that could actually add nutrition.
On top of that, the pastries rely on heavily processed ingredients like emulsifiers and modified fibres to mimic texture and sweetness. They’re not harmful, but they’re more like protein delivery systems than real food. Without the natural structure of whole foods, they may not keep you full — you could still feel hungry even after hitting your protein goal.
A final note: Those with sensitive digestion should also proceed with caution. The high amount of sugar alcohols, combined with the large amount of fibre, could cause gas, bloating, or other GI symptoms.
TL; DR: Is Legendary Foods Protein Pastry healthy? It’s high in protein but otherwise low quality and filled with ultra-processed ingredients. I recommend selecting an alternative protein source.
