Keto Apple Crumble Bars
Fall in upstate New York brings fresh apples and the comforting aroma of cinnamon. These easy, low-carb apple bars pair a fresh apple filling with my no-carb crumble crust. After a YouTube viewer told me they had used the crumble for a keto cheesecake, I wondered what else it could do—and it turned out to be perfect for apple bars. Each serving has just 3 grams of net carbs.
Use a tart apple, such as Granny Smith or Cortland, along with Chayote Squash. I use frozen Chayote because freezing breaks down the fibers, shortening the cooking time. Fresh Chayote also works: start cooking it before adding the apples, and increase the water to 1/4 cup.
For a variation, try rhubarb or berries. Rhubarb does not need to be cooked first, but make an allulose syrup to balance its tartness. For a berry filling, cook the berries down with allulose until jam-like. This is a very forgiving recipe, so measurements don't have to be as precise, making it ideal to experiment with a variety of fruit fillings. These bars also freeze and thaw well, so you can keep a batch on hand for a sweet craving.
My Curated Amazon Shop Page- https://www.amazon.com/shop/ketoupgrade?ref_=cm_sw_r_cp_ud_aipsfshop_JS4F0TTTES6FHS472KAV
8x8 Silicon Pan- https://amzn.to/476oBeT
Accuweight Scale - https://amzn.to/4jMvhSY
Etekcity Food Scale- https://amzn.to/3HEudTS
Restaurant 10 in Spatulas- https://amzn.to/3Tq1ALd
Nordic Ware Half Sheet Pans- https://amzn.to/3SZ7dzE
Kitchen Rulers- https://amzn.to/49x2LSo
Bench Scraper- https://amzn.to/3cG9X5d
Measuring spoons- https://amzn.to/3N07v7b
Durelife Granular Monkfruit/Erythritol- https://amzn.to/3X9Mmgx (cheapest I use)
Durelife golden monkfruit/erythritol - https://amzn.to/3LMS7eY
Lakanto golden monkfruit/erythritol sweetener- https://amzn.to/2ShMYTj
Lakanto Monkfruit/erythritol brown sweetener- https://amzn.to/4kHbt4Q
Isopure Unflavored whey protein isolate- https://amzn.to/2Saz1q9
Anthony's Oat Fiber- https://link.amazon/B00Du6GD4
Apple Extract- https://amzn.to/4aeppkb
(These are affiliate links, which means you are supporting my family and channel when you purchase products using these links, thank you very much for your continued support of my channel, it means a lot to me!)
Keto Apple Crumble Bars
Ingredients
Apple Filling
8 ounce (about 1 and 1/2) tart apple, diced into 1/2-inch pieces
6 ounce frozen or fresh Chayote Squash, diced into 1/2-inch pieces (about one large squash)
45 g. (4 Tbs.) Allulose Sweetener
1/2 tsp. Cinnamon
28 g. (2 Tbs.) Water; increase to 1/4 cup if using fresh Chayote Squash
1/2 tsp. Apple Extract
Crumble Crust
45 g. (1/2 cup, plus 1 Tbs.) Whey Protein Isolate
45 g. (1/3 cup, plus 3 Tbs. packed) Oat Fiber
108 g. (1/2 cup plus 2 1/2 Tbs.) Golden Monkfruit Erythritol Blend
1/2 tsp. Cinnamon
1/2 tsp. Vanilla Extract, optional; caramel extract may be used instead
113 g. (4 oz.) Salted Butter, melted; you may not need it all
Instructions
Preheat the oven to 350° F.
Spray an 8 x 8-inch baking pan with avocado oil.
Combine the apples, Chayote Squash, Allulose, Cinnamon, and Water in a medium saucepan. If using fresh Chayote, begin cooking it before adding the apples and use 1/4 cup water. Bring to a simmer over medium heat, stirring occasionally. Cook until the apples and squash are soft and the liquid forms a thick syrup. Remove from the heat, stir in the apple extract, and let cool.
In a medium bowl, combine the Whey Protein Isolate, Oat Fiber, Golden Monkfruit Erythritol blend, and Cinnamon. Stir in the Vanilla Extract, if using, and about half the melted butter. Add more butter a little at a time until the mixture is crumbly but holds together when pressed. You may not need all the butter.
Spread approximately 170 g of the crumble evenly over the bottom of the prepared pan. Press firmly with your fingers to form a crust, reaching all the way to the edge.
Spread the cooled apple filling evenly over the crust.
Sprinkle the remaining crumble evenly over the filling.
If using a foil or silicone pan, set it on a sheet tray before placing it in the oven.
Bake for 22–28 minutes, rotating the pan halfway through, until the topping is crisp and browned and the filling bubbles around the edges.
Let the bars cool to room temperature on the counter, then refrigerate until completely chilled before cutting into squares. Once cut can stay on the counter for a few days, refrigerate for 2 weeks of freeze for 2 months.
Macros 1/8
140 Calories
12g Fat
24g Total Carbs
7g Fiber
14g Sugar Alcohol
3g Net Carbs
5g Protein
If you’re in the Lower 48, visit my website to order High Protein/Low Carb White Bread, keto brownies, or keto breakfast baked goods: Sugarswapbakeshop.com or click the link: https://www.ketoupgrade.info/shop-1
If you’d like to support the channel or say thanks for the recipes and work I share, you can use any of the links below. For questions, you can find my email address below or contact me through my website. I also have a P.O. box for anyone who would like to send something.
I’ve created a Patreon account to share extra content with supporters. I have many ideas for the future of this channel, including possibly creating my own keto dessert line. On Patreon, I’ll share inspiration, more about my life past and present, behind-the-scenes recipe testing, successes and fails, and maybe even merch down the road. If you’d like to support me and the channel, please consider becoming a patron.
Buy Me a Coffee: http://buymeacoffee.com/ketoupgrade
Patreon: https://www.patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
Comments