Madeleine Hull
Apple pie is a classic dessert, but it's not keto-friendly. A medium apple has over 20 grams of net carbs, which is an entire day's worth of carbs on the keto diet. However, there are recipes for keto apple pie that use alternatives to apples, such as zucchini, chayote squash, or yellow squash, and a crust made with almond or coconut flour. These recipes allow people on the keto diet to enjoy a classic dessert without compromising their dietary restrictions.
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What You'll Learn
Keto-friendly apple pie recipes
There are several keto-friendly apple pie recipes that you can try. Here are some options:
Keto Apple Pie with Squash and Apple Pie Flavouring:
This recipe uses squash and apple pie flavouring to mimic the taste of traditional apple pie without the carbs and sugar.
Ingredients:
- Almond flour
- Coconut flour
- Xanthan gum
- Salt
- Chilled cubed butter
- Cream cheese
- Egg
- Vinegar
- Apple flavouring
Instructions:
- Combine almond flour, coconut flour, xanthan gum, and salt in a food processor and pulse to combine.
- Add chilled cubed butter and cream cheese, and pulse until coarse crumbles form.
- Add egg and vinegar, and pulse until a dough ball forms.
- Divide the dough into two balls, using 2/3 of the dough for the bottom layer and 1/3 for the top.
- Prepare the squash filling by peeling and chopping the squash into small pieces.
- Add apple flavouring to the squash to give it that classic apple pie taste.
- Assemble the pie by placing the bottom layer of dough in a pie dish, adding the squash filling, and topping it with the second layer of dough.
Keto Apple Pie with Zucchini or Chayote Squash:
This recipe uses zucchini or chayote squash as a replacement for apples, as they have a neutral flavour and a similar texture when peeled.
Ingredients:
- Zucchini or chayote squash
- Apple pie spice (cinnamon, allspice)
- Sweetener of choice (Lakanto Classic Sweetener, Truvia Sweet Complete All-Purpose, or erythritol)
- Pie crust (almond flour, coconut flour, xanthan gum, butter, cream cheese, egg, vinegar)
Instructions:
- Prepare the zucchini or chayote squash by peeling and slicing it to resemble apple slices.
- Create the apple pie spice mix by combining cinnamon and allspice.
- In a bowl, toss the zucchini or chayote slices with the apple pie spice and sweetener of your choice.
- Follow your favourite keto pie crust recipe or use a pre-made crust.
- Assemble the pie by filling the crust with the spiced zucchini or chayote slices and baking according to your crust recipe's instructions.
Keto Apple Pie with Yellow Squash:
This recipe uses yellow squash as a secret ingredient to replicate the taste and texture of apples in a pie.
Ingredients:
- Yellow squash (peeled, sliced, and diced into 1/2-inch pieces)
- Gelatin powder
- Lemon juice
- Butter
- Sweetener (Besti Powdered Monk Fruit Allulose Blend or erythritol)
- Almond flour
- Apple pie spices (cinnamon, nutmeg, cardamom, sea salt, vanilla, maple extract)
Instructions:
- Whisk gelatin powder with lemon juice and set aside to bloom.
- Melt butter in a saucepan over medium heat.
- Add the bloomed gelatin, lemon juice, sweetener, and apple pie spices to the saucepan and mix well.
- Fill your pie crust (almond flour-based) with the yellow squash pieces and pour the spiced butter mixture on top.
- Bake according to your crust recipe's instructions.
These recipes provide a delicious and creative way to enjoy apple pie while adhering to the keto diet. Remember, you can always adjust the spices, sweeteners, and crust recipes to suit your personal preferences and dietary needs.
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Low-carb substitutes for pie crust
A traditional apple pie dessert recipe contains a lot of carbs, from the apples, sugar, and pie crust. A medium apple contains over 20g of net carbs, which is an entire day's worth of carbs on a keto diet.
There are several low-carb substitutes for pie crust that can be used to make a keto-friendly apple pie. Here are some options:
Almond Flour Pie Crust
One popular option for a low-carb pie crust is to use almond flour instead of regular flour. Almond flour is gluten-free and has a buttery and flaky texture, making it a great choice for pie crusts. It is also a good source of healthy fats and protein. To make an almond flour pie crust, simply replace the regular flour in your recipe with an equal amount of almond flour. You can also add xanthan gum to the mixture to improve the structure and elasticity of the crust.
Coconut Flour Pie Crust
Another option for a low-carb pie crust is to use coconut flour. Coconut flour is high in fiber and has a slightly sweet taste, making it a good choice for dessert recipes. It is also a good source of healthy fats. To make a coconut flour pie crust, replace the regular flour in your recipe with an equal amount of coconut flour. You may need to add a little more liquid to the dough, as coconut flour absorbs more moisture than regular flour.
Other Nut Flour Pie Crusts
In addition to almond and coconut flour, you can also experiment with other nut flours such as tigernut flour and lupin flour. These flours have similar properties to almond and coconut flour and can be used in the same way.
Tips for Making a Low-Carb Pie Crust:
- Chill your pastry dough for at least one hour before using it to allow the flour to absorb moisture evenly and improve the texture of the crust.
- Use a combination of almond and coconut flour for a nutty and flaky crust.
- Add xanthan gum to improve the structure and elasticity of the crust, especially if you are using gluten-free flour.
- Pre-bake the crust to prevent it from getting soggy, but be careful not to burn the edges.
- Cool the filling and crust before assembling to ensure the crust doesn't fall apart.
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Low-carb substitutes for apple filling
Apple pie is a delicious dessert, but it is not keto-friendly due to the high carb count of apples. A medium apple has over 20 grams of net carbs, which is an entire day's worth of carbs on a keto diet.
However, there are several low-carb substitutes for apple fillings that can be used to make a keto-friendly apple pie. Here are some options:
- Chayote Squash: This is a low-carb substitute for green apples. It has a similar texture and can be used to make a mock apple filling.
- Yellow Squash: Yellow squash has a sweeter flavour and fewer seeds than zucchini, giving the filling a better texture. It is also a good source of vitamins and fibre.
- Zucchini: This is another option that can be used instead of apples. It has a more vegetable-like flavour but still works well in a keto apple pie.
- Spices: Cinnamon, nutmeg, cardamom, sea salt, vanilla, maple extract, and lemon juice can be added to enhance the flavour and make the filling taste more like traditional apple pie.
- Sweeteners: Natural sweeteners such as Besti Powdered Monk Fruit Allulose Blend can be used to add sweetness to the filling without adding carbs. Erythritol, stevia, and plain powdered allulose are other options but may leave a gritty texture.
- Gelatin Powder: This can be used to thicken the low-carb apple pie filling and give it a classic gooey texture.
By using these low-carb substitutes, you can create a keto-friendly apple pie that tastes and looks just like the traditional dessert without compromising your dietary restrictions.
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Sugar-free sweeteners
Stevia
Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It has been used for over 1500 years and is considered a nonnutritive sweetener, containing little to no calories or carbs. It is much sweeter than regular sugar, so you only need a small amount to achieve the same level of sweetness. Stevia is available in powdered, granulated, and liquid forms, with drops being the most advisable as the powdered and granulated versions may be mixed with other fillers and sweeteners.
Monk Fruit
Monk fruit sweetener is a great option for keto dieters as it contains no calories or carbs. It is extremely sweet, ranging from 100 to 250 times sweeter than regular sugar, so a little goes a long way. When purchasing monk fruit sweetener, be sure to check the ingredients label as it is sometimes mixed with sugar or other sweeteners, altering the total carb content.
Xylitol
Xylitol is a sugar alcohol derived from plants, commonly found in sugar-free gum. It has the same taste as sugar but only half the calories and can be used as a 1:1 substitute in recipes. While it is low carb, it is not zero carb, so it should be used in very small amounts on a keto diet. Xylitol has a minor impact on blood sugar and insulin levels and has also been shown to help prevent cavities when chewed in gum.
Yacon Syrup
Yacon syrup is rich in fructooligosaccharides, a type of fiber that the body cannot digest. It has a modest impact on blood sugar and insulin levels, with studies suggesting it may help lower them. However, it is still relatively high in net carbs, with around 8 grams of net carbs per tablespoon, so it should be used sparingly to leave room for more satiating keto-friendly foods.
Sucralose
Sucralose is an artificial sweetener that is not metabolized by the body, passing through undigested and providing no calories or carbs. However, the long-term impacts of sucralose are not yet well understood, as most studies have been small or performed on animals. It is generally recommended to opt for alternative sweeteners where possible and to avoid using sucralose at high temperatures.
While sugar-free sweeteners can be a helpful tool for adhering to a keto diet, it's important to use them in moderation and always read labels to ensure they are suitable for your dietary needs.
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Reheating and storing keto apple pie
To store keto apple pie, it is recommended to keep it covered at room temperature for a day or refrigerate it for up to 4-5 days. You can also freeze the entire pie or individual slices for up to 3 months. However, some sources suggest that it can be stored in the refrigerator for up to 2 weeks, and in the freezer for up to 6 months.
When it comes to reheating keto apple pie, it is best to do so in slices. You can reheat the slices in a microwave for 30 seconds or in the oven at 180C/350F for 5-6 minutes. It is recommended to reheat the pie until it is warm, and to avoid slicing it while it is hot out of the oven as it may fall apart and the filling may become watery.
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Frequently asked questions
Yes, you can eat apple pie on keto. There are several keto-friendly apple pie recipes available that use alternatives to the traditional apple pie recipe, which is high in carbs and sugar.
Some keto-friendly alternatives to apples in apple pie include zucchini, chayote squash, and yellow squash. These alternatives provide a similar texture and taste to apples without the high carb content.
In addition to the alternative fillings, a keto apple pie typically uses a low-carb pie crust made with almond flour, coconut flour, or another type of nut flour. Other ingredients may include butter, cinnamon, nutmeg, and a granulated sweetener such as monk fruit sweetener or erythritol.
