Apple Sauce: A Keto-Friendly Treat?

Applesauce is a convenient, tasty treat, but is it keto-friendly? Applesauce is made by peeling, cooking, and processing apples into a smooth sauce, and while it is delicious, it is not keto-approved due to its high sugar and carbohydrate content. A 4-ounce serving of sugar-free applesauce contains 13-23 grams of carbohydrates, and sweetened versions contain even more. The keto diet requires a very low-carb, high-fat, moderate-protein approach, so applesauce is not a good choice for those following this diet. However, there are keto-friendly alternatives and ways to incorporate the taste of applesauce into a keto diet.

Applesauce is not keto-friendly due to its high carb content

For example, in 8 ounces of a typical store-bought sugar-free applesauce, there are 24 grams of carbs, with 23 grams of sugar. A sweetened variety can contain up to 45 grams of carbs per cup, 36 of which are from sugar. Even homemade unsweetened applesauce made with naturally sweet apples will contain some sugar and carbs.

Therefore, if you are following a strict keto diet, applesauce is generally not recommended and is considered a food to avoid. However, there are alternative recipes for keto-friendly applesauce that use low-carb vegetables like zucchini or chayote squash, along with apple flavouring, to create a similar taste and texture. These recipes allow you to enjoy the flavour of applesauce while staying within the carb restrictions of a keto diet.

Chayote squash is a keto-friendly substitute for apples in applesauce

When preparing chayote squash as an apple substitute, it is important to first peel and cut the squash in half to remove the pit. Then, the squash can be chopped into bite-sized pieces and cooked. Some recipes call for boiling the squash until fork-tender, while others suggest sautéing it in butter with spices and sweetener.

To enhance the apple flavour, additional ingredients such as apple pie spice, apple flavouring, lemon juice, and sweetener can be added. The cooked squash can then be pureed to create a texture similar to applesauce.

Chayote squash is a versatile ingredient that can be used in both sweet and savoury dishes. It is a popular substitute for apples in keto-friendly desserts, such as pies, crumbles, muffins, and sauces.

Zucchini is another low-carb alternative to apples

Zucchini is keto-friendly and can be eaten without sacrificing ketosis. It is a low-carb vegetable that will fit nicely into a daily carb allotment. One cup of sliced zucchini has approximately 2.4g net carbs. Even an entire medium zucchini has only about 4g net carbs.

Zucchini is also a good source of vitamin A, manganese, and vitamin C. It is rich in heart-healthy antioxidants, aids digestion, and helps reduce blood sugar levels.

When it comes to preparing zucchini as a low-carb alternative to apples, there are several recipes to consider:

• Zucchini keto apple crisp: This recipe swaps apples for zucchini coated in cinnamon, nutmeg, and a low-carb sweetener. The topping includes almond flour, coconut flour, and chopped pecans.
• Mock low-carb apple pie filling with zucchini: This recipe involves melting butter in a skillet, adding sliced zucchini, and cooking until tender. The rest of the ingredients, including lemon juice, apple extract, cinnamon, and a sweetener, are then mixed in.
• Zucchini cinnamon apples: This recipe is similar to the mock apple pie filling but includes brown sweetener, apple extract or vanilla extract, and xanthan gum. It is served warm with ice cream or whipped cream.

Sugar-free applesauce can be made using dessert apples, water, and cinnamon

Sugar-free applesauce is a tasty, versatile treat that can be used in baking as a substitute for both oil and eggs. It can be made with just three simple ingredients: dessert apples, water, and cinnamon.

Step 1:

Core and slice your apples into eight slices. There is no need to peel the apples, as leaving the peel on adds nutrients and a fruitier taste to your applesauce. You can use any dessert apples, such as Braeburn, Golden Delicious, Fuji, or Gala.

Step 2:

Add the apples to a saucepan with 120ml of water. You can also add a pinch of nutmeg and/or a squeeze of lemon juice, as well as a teaspoon of vanilla extract if desired.

Step 3:

Place a lid on the saucepan and bring the mixture to a boil on the stove. Then, simmer for 20 minutes or until the apples are soft.

Step 4:

Use an immersion blender or a food processor to blend the apples to your desired consistency. You can make your applesauce thick and chunky or super-smooth, depending on your preference.

Your sugar-free applesauce is now ready to be enjoyed! You can store it in an airtight container in the fridge for up to a week or freeze it for up to three months.

Variations:

You can also make sugar-free applesauce in a slow cooker or an Instant Pot.

For the slow cooker method, simply add all the ingredients to the cooker, close the lid, and cook on high for four hours, stirring occasionally. Puree the mixture after cooking.

For the Instant Pot method, add all the ingredients to the Instant Pot and cook on high pressure for five minutes. Allow the pressure to release naturally, then puree the mixture.

Tips:

• If you prefer a stronger apple flavor, you can add a few drops of apple extract to enhance the taste.
• If your applesauce is not sweet enough, you can add a tablespoon or two of a sugar-free sweetener like monk fruit, Bocha Sweet, or allulose.
• You can also add a dash of maple syrup or honey to taste, but this will add some sugar and extra calories.
• For a thicker, chunkier applesauce, mash the apples with a potato masher or fork instead of blending them.

Applesauce can be used as a substitute for oil or eggs in baking

Using Applesauce as an Egg Substitute

Applesauce can effectively replace eggs in baking, especially in recipes that call for a moist and dense texture. It is suitable for those following a vegan diet or anyone with an egg allergy. When using applesauce as an egg substitute, the general rule is to replace each egg with 1/4 cup of applesauce. This substitution works best in recipes that use no more than three eggs.

It is important to note that applesauce will add moisture and a denser texture to your baked goods. If you prefer a lighter texture, you can add an extra 1/2 teaspoon of baking powder to your recipe. Additionally, consider the flavour of the applesauce and ensure that it complements the other ingredients in your recipe.

Using Applesauce as an Oil Substitute

Applesauce can also be used as a substitute for oil in your baking recipes. This substitution is particularly useful if you are looking to reduce the fat and calorie content of your baked goods. However, it is important to note that applesauce cannot completely replace oil or butter in all recipes.

For best results, start by substituting applesauce for half of the oil or butter in your recipe. For example, if a recipe calls for one cup of oil, use 1/2 cup of oil and 1/2 cup of applesauce. This will help you achieve a balance between the original texture of the baked good and the added moisture from the applesauce.

Recipes that use melted butter or oil are generally more suitable for this substitution. Solid fats like room-temperature butter or coconut oil are not ideal for replacement with applesauce as they serve a different function in the baking process.

Additionally, consider using unsweetened applesauce to avoid adding extra sweetness to your recipe. You can also adjust the amount of applesauce used based on your preferred texture and taste.

In summary, applesauce can be a useful and versatile ingredient in baking, helping you create delicious treats with reduced fat and calories or providing an option for those with dietary restrictions. By following the guidelines above, you can successfully use applesauce as a substitute for oil or eggs in your baking recipes.

Frequently asked questions