Keto Cinnamon Applesauce

I have always loved applesauce! But, sadly, it’s so high in carbs and sugar that it is completely off limits on my low carb, ketogenic diet. Ordinary applesauce that you buy in the store is 16 carbs for a 1/3 cup serving, all of which is sugar! (That equals 4 teaspoons of sugar!) This “applesauce,” made with chayote squash, tastes just like the real thing and has only 5 carbs per serving (3 net carbs) and is a good source of calcium and potassium! Honestly, you and your kids will not be able to tell the difference. You can make it chunky or smooth and add as much cinnamon as you like. It can be used in recipes, enjoyed over low carb ice cream, in yogurt or eaten by itself. It’s a treat you can feel good about!

Keto Cinnamon “Applesauce” (made with Chayote Squash)

Makes 3 servings

1 tablespoon butter (can be omitted for dairy free)

2 cups chayote squash, peeled, cored and diced fine (2-3 squash, depending on size)

1 tablespoon LaKanto Golden or other brown erythritol sweetener 

1 tablespoon granulated erythritol sweetener (or use all brown)

1 teaspoon ground cinnamon or apple pie spice

2 tablespoons lemon juice

3/4 teaspoon apple extract, or to taste (see photo below)

6-8 drops monkfruit extract or stevia, to taste

3/4 cup water + 2-4 tablespoons water, divided

1. In a non-stick, 10 inch skillet, combine the butter, chayote squash, sweeteners, cinnamon or apple pie spice, lemon juice, apple extract and 3/4 cup of water. Simmer over a low heat, covered tightly, for about 35 minutes or until softened. Stir occasionally and, if the mixture is drying out, add a bit more water and continue simmering until most of the liquid has evaporated and the squash is fork tender, very soft and no longer has any crunch. Add the monkfruit extract or stevia, taste and adjust sweetness, if desired.

2. Remove from heat and allow the squash to sit covered in the warm skillet for at least 10 minutes to allow the flavors to blend. 

3. Spoon the warm “apples” into a food processor. Pulse and then process on low until finely chopped, scraping down the sides of the bowl with a spatula occasionally. Add 2-4 tablespoons of water, one tablespoon at a time, and continue to process until the sauce is smooth and has reached the consistency you desire.

4. The applesauce can be eaten immediately, warm or cold, or can be stored in an airtight container for up to a week. This recipe makes about 1 cup.

Nutritional Information per 1/3 cup: 56 calories, 5 g carbohydrates (2 g dietary fiber, 2 g sugars), 4 g total fat (2.5 g saturated fat, 0 g trans fat), 10 mg cholesterol, 29 mg sodium, 26.3 mg calcium, 129 mg potassium, 1 mg iron, 51 ug Vit A, 12 mg Vit C, 0.8 g protein. Net carbs per serving: 3 grams

Photos and recipe by Kathy Sheehan, copyright 2020

All rights reserved. Please do not duplicate without the author’s permission.