It is with great pleasure that I announce Tash from Ketogasm on board as my First Ever Guest Recipe! How Exciting Right? I recently did a post on her keto blog for bad ass babes, you can check it out here.
I’m so excited to share my keto apple cobbler recipe with you guys! When Aaron told me his readers love keto desserts, it got my wheels turning. While I certainly do love low carb sweets, I don’t usually bake. I’m known more for the straightforward savory stuff, keto meal prep and planning, and my ability to explain the keto diet like you’re chatting with your BFF at a slumber party. Comfort zones are for suckers, so I went all in on the dessert challenge and decided to bake one of my childhood favorites.
This past month I’ve been fine tuning my baking skills, testing out different low carb flours, and took a deep dive into the seedy underbelly of low carb sweeteners. Guess what? It was a blast! I learned that almond flour and coconut flour are so not the same things, that the temperature of your butter honestly does matter, and I fell head over heels in love with my new favorite sweetener – monkfruit, where have you been all my life?
All this playing around and I had yet to come up with something original to share. Then one day, my partner turned to me as he was stuffing his face with my spiced mock apples and very matter-of-factly stated, “This needs to be a pie.” Cue lightbulb moment.
Only instead of pie, I decided I would make a cobbler; because cobblers are ah-mazing and remind me of the good ol’ days when mom baked on the weekends. Plus, I’ve always preferred the light, spongy crumb topping to pie crust.
The Keto Apple Cobbler Recipe
For the fruit portion of the cobbler, I used my keto apple pie filling recipe. It’s chayote squash cooked in water, lemon juice, monkfruit sweetener, cream of tartar, cinnamon, nutmeg, and butter. Super easy to prepare and it tastes identical to traditional apple pie filling. Simply pile all the ingredients into a stockpot and boil on high for ten minutes.
The topping is a breeze too! Using an electric mixer, combine room temperature butter with monkfruit sweetener. Next, mix in finely ground almond flour, baking powder, and a pinch of salt. Finally, mix in one egg. The mixture will have the consistency of a wet cookie dough.
Layer the chayote mixture into a 9 x 6-inch baking dish, then spread the topping over the top with a spatula. Bake for 45 minutes at 350 degrees Fahrenheit and allow to cool for 10 minutes before cutting in to serve. Enjoy your keto apple cobbler!
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For the fruit portion of the cobbler, I used my keto apple pie filling recipe. It’s chayote squash cooked in water, lemon juice, monkfruit sweetener, cream of tartar, cinnamon, nutmeg, and butter. Super easy to prepare and it tastes identical to traditional apple pie filling. Simply pile all the ingredients into a stockpot and boil on high for ten minutes.
To prepare the filling, boil water, monkfruit sweetener, lemon juice, cream of tartar, cinnamon, nutmeg, chayote, and butter in a large stockpot over high heat, stirring occasionally.
Remove from heat and transfer the mixture to a 9 x 6-inch baking dish.
To prepare the topping, combine butter and sweetener using an electric mixer. Mix in almond flour, baking powder, and salt. Finally, mix in the egg.
Spread the mixture evenly over the top of the chayote using a spatula.
Bake for 40 to 45 minutes, or until crust is golden. Let cool 10 minutes before cutting to serve.
Yellow and green apples like golden delicious and Granny Smith may be your best bets, with 15 and 16 grams of net carbs, respectively. Gala and red delicious apples come in at about 18 grams of net carbs, while Fuji is at the high end, with 21 grams.
One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet. However, some people may still choose to include small amounts of apples in their diet while monitoring their carb intake.
Low-carb alternatives to apples include zucchini, jicama, and chayote, which can be prepared to mimic the taste and texture of apples. Other low-carb fruits like berries and rhubarb can be excellent substitutes in recipes where a variety of fruits can be used.
Answer: Apples are not keto, as they're too high in sugar. There are a variety of apples, from Red Delicious to Pink Lady, but unfortunately none are very keto-friendly. Granny Smith apples have the fewest carbs, but one whole apple is still around 18 g of net carbs.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Watermelon, the sweet summertime treat, is 92% water and the lowest-carb fruit by far, with 7.5 carbs for every 100 grams. It also has lots of vitamins A and C. Enjoy one cup, or 10 watermelon balls if you're feeling fancy.
Keep in mind that, consumption of fruit on the keto diet should still be limited. Modified keto dieters aim for around 30–50 grams of net carbs per day to maintain ketosis and maximize results, and you could get there quickly with too fruit.
Apples. An apple a day may keep the doctor away, but it really has no place in a keto diet. One medium apple has more than 22 g of net carbs, according to USDA data — enough to blow someone's entire carb allotment for the day.
People following a keto diet can still enjoy some fruit in moderation. Fruits offer essential nutrients, such as vitamins and minerals, which are an important part of a person's diet. Avoid eating large quantities of any fruit to achieve or maintain ketosis.
As a supplement, magnesium citrate (magnesium with citric acid) is the form of magnesium best known for its laxative properties. You can also add more magnesium-rich foods that are keto friendly to your diet on a daily basis.
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.
The bottom line. The ketogenic diet requires you to significantly cut back on carbs, which often means eliminating higher carb foods like fruit from your diet. Fortunately, compared with other fruits, watermelon is relatively low in carbs and can be enjoyed as part of a ketogenic diet.
Cucumbers are made of 90% water and are almost calorie-free. One cup of cucumbers contains only 16 calories and 3 grams of net carbs, making it a sure fit for a keto plan.
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
There is a difference in the type of apple, but each variety has a high carb count. A granny smith apples has about 18 grams of net carbs, a honeycrisp apple has about 17 grams, a gala apple contains about 20 grams and a fuji apple contains about 25 grams.
Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.
So even though peanut butter is keto-friendly, it does matter what you pair it with. For example, Fay says that apples and bananas aren't keto-approved fruits because they are quite high in carbs, so pairing peanut butter with one of these foods could knock you out of ketosis.
Introduction: My name is Mrs. Angelic Larkin, I am a cute, charming, funny, determined, inexpensive, joyous, cheerful person who loves writing and wants to share my knowledge and understanding with you.
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