Developed a 0 Carb crumble a few years ago and it is delicious on so many different recipes. It is easy, crunchy and delicious and have used it to make a bunch of different fruit crisps. In this post and video I wanted to show you some tips and tricks to the crumble and how to make a berry crisp. And do a little experiment on if you really can swap oat fiber for bamboo fiber.
Recipe Video Using my delicious keto 0 carb crumble:
Keto Strawberry Rhubarb Crisp- https://youtu.be/y676jBSe9xI
Keto Dutch "Apple" Pie- https://youtu.be/opD5t-KMAxA
Keto Pumpkin Cream Cheese Muffins- https://youtu.be/0w5K0Qnb-ms
Keto Sour Cream Coffee Cake- https://youtu.be/ckjR0tvNI-w
Keto Cream Cheese Danish- https://youtu.be/v0KE5GgpavI
Keto Pumpkin Cream Cheese Danish- https://youtu.be/mZrwJSEzlBE
Berries can add up quickly so I chose the combination of berries for this crumble very wisely. First you need to know that the carbs of the berries you use. You can use fresh or frozen, just the cook time will change. If you buy a bag of frozen mixed berries, go by the back of the package. I always suggest going by weight for berries because the carb can get high. Using a cup to measure will vary greatly on the actually weight in the cup of fruit depending on how big or small the berries are. You want a total of 1.5 pounds or 24 ounce of fresh or frozen berries. The berries and amount will determine you carb count at the end. Blueberries are the highest in carbs at 5g Net Carbs for 2 ounce, next lowest is strawberries at 4g Net carbs for 2 ounces. Then the lowest are raspberries at 3g Net carbs for 2 ounces then blackberries at 2g Net Carbs for 2 ounces. So I only did a little bit of blueberries and strawberries and mostly raspberries and blackberries.
What fruit you choose will determine how much sweetener you will need. I used a powdered monkfruit/erythritol blend plus liquid stevia and could have used a bit more I think. The raspberries and blackberries were quite tart in the crisp. You can always use some pure powdered stevia or monkfruit to add sweetness as well. Bocha sweet is another sweetener that I have found works well, it is just quite expensive unfortunately. An allulose/monkfruit blend may work but would be afraid of burning if cooked too long.
The last ingredient in the filling is a tiny bit of xanthan gum. This is in place of the normal flour or cornstarch you would normally add to a filling to thicken it as it cooked. I add in to the powdered sweetener so that it doesn't get all clumpy when you add it to the fruit.
For the 0 carb crumble I use Isopure Unflavored Whey Protein Isolate, Oat Fiber and a sweetener. I have used other protein powders in the past and I know that Keto Chow and Perfect keto seem to work. And I have seen other YouTubers use Quest protein powder to bake with, with success. I did test using other ingredients as swaps for whey and they worked also but add carbs to the crumble. So if you want to use Egg White Protein, Bamboo Fiber or Coconut flour for either the whey or oat it will work just may not be as crispy. The bamboo doesn't add any carbs to the recipe but I felt like it was more powdery tasting after baked rather than crispy and crunchy. The other ingredient is a keto granular sweetener. I chose golden monkfruit/erythritol blend but any granular 1:1 sweetener will work. If you use a packable keto brown sugar substitute you may need less butter to make it a crumble consistency because of the added moisture in those products. You need a bulk keto sweetener to make the crumble because the sweetener plays a big part in giving the crunchiness to the crumble.
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Keto/Low Carb Mixed Berry Crisp
1.5 Lbs. Mixed Berries (Fresh or Frozen, keeping carb counts in mind)
I used Frozen:
2oz. Blueberries
2oz. Sliced Strawberries
10oz. Raspberries
10oz. Blackberries
60g/1/2 Cup Powdered Sweetener (can use any alternative sweetener but powdered is 2x as sweet so may need more)
1/4 tsp. Xanthan Gum
Liquid stevia (optional)
Crumble Topping: Can make extra, it's delicious even just baked on the side and sprinkled on top
72 g Golden Monkfruit/Erythritol (6 Tbs. can use any alternative sweetener)
30 g Unflavored Whey Protein Isolate (1/4 Cup + 1 Tbs.)
30 g Oat Fiber/Bamboo Fiber (~1/4 Cup + 1 Tbs.)
84-126 g Melted butter (6-9 Tbs., 3-4 oz.) Only add as much as needed for a crumble consistency
(I used salted, if using unsalted add 1/4 tsp. Salt)
Instructions:
1. Preheat oven to 375 degrees and butter an 8x8 baking dish
2. Prepare the berries and mix together in a large bowl, set aside
3. Sift the powdered sweetener in a bowl and add xanthan gum and whisk, set aside
4. Weigh/measure dry ingredients for the crumble into a bowl, mix well
5. Add melted butter a little at a time and mix until you get a clumpy crumble texture
6. Coat the berries with the sweetener/xanthan gum mixture
7. Place into the greased baking dish
8. Top evenly with the crumble topping
9. Bake for 32-42 minutes (frozen will take closer to 42 min.) rotating half way threw until the top is browned and the filling is bubbly
10. Serve warm with some keto ice cream or whipped cream!!!
Macros for 1/8th
160 Calories
12 g Fat
29 g Total Carbs
8 g Fiber
17g Sugar Alcohol
4 g Net Carbs
4 g Protein
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