This gluten-free (and gut healthy) apple crisp features wholesome gluten-free rolled oats, lemon juice for brightness, and coconut sugar and maple syrup for natural sweetness.
How is Gluten-Free Apple Crisp Healthy?
The apples in their baked form are particularly healthy, especially for your gut. Studies have shown that the pectin in apples can modulate gut microbiota, preserve gut barrier function, and reduce inflammation.
Good bacteria in our gut feed on the fiber in baked apples and as a waste product, they produce short-chain fatty acids. These short-chain fatty acids offer anti-inflammatory benefits in our digestive tract and throughout our bodies.
Gluten-free oats are beneficial for gut health because they are rich in soluble fiber, which can support digestive regularity and promote the growth of beneficial gut bacteria.
Additionally, oats contain beta-glucans, a type of soluble fiber known for its prebiotic properties, which can help nourish our gut microbiota.
Unlike many traditional apple crisp recipes, this one is lower in sugar and uses maple syrup and coconut sugar rather than table sugar to add sweetness. Coconut sugar and maple syrup each have a lower glycemic index (GI) than white and brown sugars, which can help prevent spikes in blood sugar levels.
Ingredients for Gluten-Free Apple Crisp
For the apple filling, you’ll need:
- apples (with skin for nutritional benefit or peeled), thinly sliced
- maple syrup
- fresh lemon juice
- potato or tapioca starch (to help thicken the sauce)
- vanilla
- ground cinnamon
- ground ginger (adds bright flavor, along with the lemon juice)
- salt
For the crumble topping, you’ll need:
- gluten-free old-fashioned rolled oats (I’ve been buying One Degree Organics Gluten Free Sprouted Rolled Oats, available at my local Costco as well as on Amazon).
- almond flour
- chopped pecans or walnuts
- coconut sugar
- maple syrup
- unsalted butter, very soft at room temperature
How to Make Gluten-Free Apple Crisp
Preheat oven to 350°.
For the topping, mix rolled oats, almond flour, chopped nuts, and coconut sugar in a medium bowl. Add the maple syrup and butter, and use a pastry blender to incorporate everything to achieve a crumble texture.
In a separate large bowl, add sliced apples, maple syrup, lemon juice, tapioca or potato starch, cinnamon, ginger, and salt. Gently toss until the apples are coated.
Pour the apple mixture into a greased 8×8 or 9-inch round pie pan.
Sprinkle the crumble topping evenly on top of the apples.
Bake for 45-50 minutes. The topping will start to brown and the apples will be bubbling.
Cool for 10 minutes before serving.
Serve with ice cream or whipped cream.
Gluten Free Apple Crisp
Ingredients
Apple Filling:
- 6 cups apples (with skin for nutritional benefit or peeled), thinly sliced roughly 6 medium apples
- 1/4 cup maple syrup
- 1 Tbsp lemon juice
- 1 Tbsp potato or tapioca starch
- 1 tsp vanilla
- 1 tsp ground cinnamon
- 1/4 tsp ground ginger
- 1/8 tsp salt
Crumble Topping:
- 1 cup gluten-free old fashioned rolled oats
- 1/2 cup almond flour
- 1/2 cup chopped pecans or walnuts
- 1/4 cup coconut sugar
- 1/4 cup maple syrup
- 4 Tbsp unsalted butter, room temperature
Instructions
- Preheat oven to 350°.
- For the topping, mix rolled oats, almond flour, chopped nuts, and coconut sugar in a medium bowl. Add the maple syrup and butter, and use a pastry blender to incorporate everything to achieve a crumble texture.
- In a separate large bowl, add sliced apples, maple syrup, lemon juice, tapioca or potato starch, cinnamon, ginger, and salt. Gently toss until the apples are coated.
- Pour the apple mixture into a greased 8x8 or 9-inch round pie pan.
- Sprinkle the crumble topping evenly on top of the apples.
- Bake for 45-50 minutes. The topping will start to brown and the apples will be bubbling.
- Cool for 10 minutes before serving.
- Serve with ice cream or whipped cream.
Notes
Nutrition
Recipe FAQs
Can I use regular oats instead of gluten-free oats?
Yes, you can substitute regular oats if you don’t require a gluten-free option. However, if you’re following a gluten-free diet, be sure to use certified gluten-free oats to avoid cross-contamination.
What variety of apples work best apple crisp?
The best apples for apple crisp are those that hold their shape well during baking and offer a balance of tartness and sweetness. Some popular choices include Granny Smith, Honeycrisp, Jonagold, Braeburn, and Fuji.
Ultimately, choose the best variety of apples based on personal preference and what’s available at your grocer or in your fridge!
Can I use a different sweetener instead of coconut sugar and maple syrup?
Absolutely! You can experiment with other natural sweeteners like honey, agave nectar, or date syrup based on your preference and dietary needs.
Can I make this recipe vegan?
Yes, you can make this recipe vegan by using plant-based alternatives for butter, such as coconut oil or vegan butter, and ensuring that your oats are certified gluten-free and your ingredients are vegan-friendly.
Can I prepare the apple crisp in advance?
Yes, you can assemble the apple crisp ahead of time and store it covered in the refrigerator for up to 24 hours before baking. Alternatively, you can freeze the unbaked crisp for longer storage, then bake it directly from frozen, adding a few extra minutes to the baking time.
Can I adjust the sweetness level of the recipe?
Of course! Feel free to adjust the amount of coconut sugar and maple syrup to suit your taste preferences. You can also adjust the tartness of the apples by choosing sweeter or more tart varieties, depending on your preference.
How do I store leftovers?
Leftover apple crisp can be stored in an airtight container in the refrigerator for 2-3 days. To reheat, simply microwave individual portions or warm the entire dish in the oven until heated through.
Can I use a different fruit in this crisp?
Yes, you can swap out with another fruit, but be aware that it can change the texture of the filling. Try this Gluten-free Peach Blueberry Crisp for a delicious alternative.
2 Comments
Tart, sweet, great texture. Love that it’s healthier than other desserts.
The crumble topping is perfect. This is so much healthier than the recipe I used to make!