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.

Low Carb Apple Pie Filling (made with Chayote Squash)

This all-purpose “apple” filling is great to use in any recipe that calls for apples, such as a pie or tart, cake, bread, pancakes, fritters or even applesauce. They are delicious on their own or served with keto ice cream. Their taste and texture is amazingly and truly like apples! Chayote squash is an almost tasteless, mild and firm squash, so it’s a perfect low carb substitute for apples. Simmered with apple pie spices, a zero-carb sweetener and lemon juice for tartness, it readily absorbs those flavors. Although it is optional, I think the addition of apple extract or flavoring is important to achieve the best apple-like flavor. I use Capella Double Apple flavoring (see photo below) and only a few drops is enough to impart a realistic “appleness” to this recipe. (You can leave it out and the recipe will still work fine, but the result may not give you the full apple punch, in my opinion.) I’m offering this basic recipe as a prelude to more “apple” recipes to come. Once you try these apples, I think you’ll be as delighted as I am to have this low carb alternative in your recipe box.

Low Carb “Apple” Pie Filling

Makes 2 cups

2 cups chayote squash, peeled, seeded and cut into thin slices (2-3 squash, depending on size)

2 tablespoons butter

2 tablespoons golden erythritol sweetener, or to taste (I use LaKanto Golden)

2 teaspoons apple pie spice blend

2 tablespoons lemon juice

1/2 teaspoon apple extract or 10 drops apple flavoring (I used Capella Double Apple), optional

6-8 drops monkfruit extract or stevia, if additional sweetness is needed

Water, if needed

In a medium to large skillet, melt the butter over medium-low heat and add the squash, sweetener, apple pie spice and lemon juice. Stir to combine. Cover and simmer for at least 20 minutes, stirring occasionally, adding water if needed to keep the apples hydrated (you don’t want them to dry out). Once the squash begins to soften, add the apple extract and monkfruit extract or stevia to taste. Continue cooking, covered, until the squash is tender, about 5-10 more minutes. You want the “apples” to be fork-tender. (If you plan to eat them without additional cooking, such as in a recipe that is baked, make sure they are very soft and no longer have any crunch.)

Allow to cool for at least 15 minutes to allow the flavors to mingle or store in an airtight container for up to a week. You can use this filling in any recipe that calls for apples, such as a pie or tart, apple cake or bread. Or serve warm with whipped cream or keto vanilla ice cream.

Nutritional Information per 1/2 cup: 67 calories, 4.2 g carbohydrates (1.8 g dietary fiber, 1.4 g sugars), 5.9 g total fat (3.7 g saturated fat, 0 g trans fat), 15 mg cholesterol, 43 mg sodium, 27.6 mg calcium, 100 mg potassium, 1 mg iron, 66 mg Vit A, 9 mg Vit C, 0.7 g protein. Net carbs per serving: 2.4 grams

Note: Compared to no sugar added, canned apple pie filling, this recipe is about 10 carbs LESS per 1/2 cup! 

Recipe by Kathy Sheehan, copyright 2020

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

Keto Apple Fritter Chaffles

I love apples, but avoid eating them because of their high carbohydrate and sugar content. I have discovered the PERFECT apple substitute: Chayote Squash! Chayote squash is bland, it has almost no flavor on its own, but its texture and the way it softens as it cooks makes it an excellent, low carb replacement for apples in recipes. I promise, you will not be able to guess that these “apple” fritters are not made from real apples! The trick is giving the squash the flavor of apples by cooking them in apple pie spices, adding lemon juice for tartness and, most importantly, adding apple extract for flavoring. I use Capella Double Apple flavoring, which I purchased online (click here to view). Only a few drops is needed to give the squash their realistic apple taste. The other thing I love about this recipe is its generous portion size! Enjoy these “apple” fritters for breakfast or dessert. I guarantee you’ll want to have them often and, with such a low carb count per serving, you can!!

Keto “Apple” Fritter Chaffles with Glaze

Makes one serving (3 chaffles)

“Apple” Fritter Filling (make first):

2 tablespoons butter

2 cups chayote squash, peeled and diced into small pieces (2 squashes)

2 tablespoons lemon juice

2 tablespoons golden (brown) erythritol (I used LaKanto Golden Monkfruit Sweetener)

8 drops monkfruit extract or stevia, or to taste

1 1/2 teaspoons apple pie spice blend

1/4 teaspoon apple flavoring or extract, or to taste

Chaffle Ingredients:

1 large egg

1 tablespoon mayonnaise or sour cream

1 tablespoon almond flour

1 teaspoon coconut flour

1 teaspoon golden (brown) erythritol sweetener

1/4 teaspoon baking powder

1/8 teaspoon vanilla extract (or cake batter extract)

1/3 cup prepared “apple” fritter filling (see directions below), finely diced

Glaze Ingredients:

1 tablespoon melted butter

1 tablespoon heavy whipping cream

1/4 teaspoon vanilla extract

2 tablespoons powdered erythritol sweetener

1. Prepare the “apple” fritter filling first, before mixing the chaffle ingredients. Peel, de-seed and dice the chayote squash into small pieces, as you would an apple. In a medium skillet over medium-low heat, melt 2 tablespoons butter and add the diced squash, lemon juice, golden erythritol sweetener, monkfruit extract or stevia, apple pie spice and apple flavoring. Cover and simmer gently over low to medium heat for about 20 minutes, until tender and soft. Stir occasionally and, if needed, add a tablespoon of water so the mixture doesn’t dry out or burn. When soft, taste and adjust sweetening and spices to your liking. It should taste like cooked apples! Note: This recipe will make more than you need for one serving. Set aside 1/3 cup for chaffles and, when cooled, store the remainder of the filling in an airtight container in the refrigerator for another time or serve over keto vanilla ice cream.

2. To make the chaffles, preheat a 4” mini waffle maker. In a medium bowl, whisk together the chaffle ingredients, except the filling. If needed, use a potato masher to finely dice the 1/3 cup “apple” fritter filling before adding it to the batter; for even cooking, you don’t want the “apple” pieces to be too big. Whisk the filling into the batter until well combined.

3. Divide the batter into thirds. Spoon 3-4 tablespoons of the batter onto the preheated waffle maker and spread around so the “apples” are evenly distributed. Close the lid and cook for at least 4 minutes or until the fritter is nicely browned. Remove to a wire rack and repeat with remaining batter to make two more chaffles (this recipe makes 3 chaffles).

4. While the chaffles are cooking, make the glaze. Whisk together the melted butter, heavy cream and vanilla extract. Add the powdered erythritol and whisk until smooth.

5. Drizzle glaze over chaffles before serving. Enjoy!

Nutritional Information per 3 chaffles with glaze: 407 calories, 6.7 g carbohydrates (3 g dietary fiber, 2 g sugars, 0.7 g sugar alcohols), 40 g total fat (16.9 g saturated fat, 0 g trans fat), 252 mg cholesterol, 325 mg sodium, 103.2 mg calcium, 190 mg potassium, 2 mg iron, 291 mg Vit A, 6 mg Vit C, 8.9 g protein. Net carbs per serving: 3.7 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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