FREE 5-Ingredient Recipe EBook

• My Healthy Apple Crisp Has No Flour, But All The Crunch
• Ingredients & Substitutions
• How To Make Healthy Apple Crisp
• My Tips For Texture & Sweetness
• Healthy Apple Crisp Recipe card
• Recipe Reviews

My Healthy Apple Crisp Has No Flour, But All The Crunch

My kids said this healthy apple crisp is the best dessert I’ve ever made, which is so funny because it’s actually one of the easiest and not even that sweet. But it does have their favorite oats and lets the natural sweetness of apples shine in the best way, so I definitely get where they’re coming from. And while this is the kind of treat that tastes familiar, here’s why mine is a little different… and why that’s a great thing:

• Cozy fall flavors – With tender apples, warm cinnamon and maple, and a lightly crunchy, buttery oat topping, this is everything I want in a healthy dessert for fall. It’s warm, comforting, and makes my whole kitchen smell amazing while it bakes!
• No flour of any kind – Unlike most apple crisp recipes I’ve seen, mine has zero flour. Instead, I chop half of the pecans super fine to make a nut flour without having to buy any specialty ingredients. If you use GF oats, this healthy dessert is naturally gluten-free!
• Naturally sweetened, with no refined sugar – Maple syrup has cozier vibes, anyway! Especially my zero sugar maple syrup ;)… which makes this treat come in at just 9 grams of sugar per serving, all from the apples. And you can’t tell at all.

I first threw together this healthy apple crisp recipe on a whim last year, after I used the same crisp topping with other fruit (which you can totally do). I liked this pecan oat mixture so much that I immediately used it on apples.

Ingredients & Substitutions

Here I explain the best ingredients for my healthy apple crisp with oats, what each one does, and substitution options. For measurements, see the recipe card .

• Apples – I used Honeycrisp apples, which have just the right sweetness and hold their shape beautifully when baked. (It also gives me all the nostalgic vibes, as it’s my hometown state fruit, from Minnesota!) I recommend stocking up so you can also make my gluten free apple pie and chicken apple salad this season! For other options: You can use other firm apples: Granny Smith, Fuji, Pink Lady, or Braeburn work well, if you want more tartness or variety. Avoid softer apples: I don’t recommend Gala, Red Delicious, McIntosh, or Golden Delicious, because they break down too much and release extra water.
• Rolled Oats – I don’t recommend quick oats (too mushy) or steel cut oats (too chewy).
• Pecans – I chop half in bigger pieces for crunch, and half super fine (total powder) to make this healthy apple crisp recipe without flour. You can also do this with other nuts, like walnuts or almonds. For a nut-free option, substitute pumpkin seeds or sunflower seeds instead. Or if you want less work, grab pre-chopped nuts for the coarse part and replace the finely chopped powder with my Wholesome Yum Almond Flour . (P.S. If you’ve got extra pecans, make my pecan pie bars , too!)
• Maple Syrup – Unlike most recipes that use sugar, I sweeten this healthy apple crisp with my Wholesome Yum Zero Sugar Maple Syrup . It’s natural and tastes like a dupe of the Kirkland Grade A one I modeled it after! You definitely need it in the filling, but see my tips to decide if you should add it to the topping.
• Unsalted Butter – For flavor, moisture, and browning. I’ve also tested a dairy-free version with butter-flavored coconut oil instead, which turned out great.
• Lemon Juice – Brings out the sweetness and helps the apples keep a nice color. Feel free to use bottled here, as I don’t find it makes much difference.
• Seasoning – I keep it simple with cinnamon and salt. If you want extra flavor, you can add other spices (like nutmeg or cardamom), or a splash of vanilla extract to the apples. Or crumble a little brown sugar into the topping. I do better-for-you Besti Brown sweetener when I want this option!

How To Make Healthy Apple Crisp

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Peel and slice the apples. I’m obsessed with this peeler and this corer + slicer lately. The peeler feels much more ergonomic (and sharper) than my last one. The slicer has more sections than others I’ve tried, and a little insert at the bottom to pop the slices out on top, so they don’t get stuck.
2. Mix the filling. In a large bowl, stir the apples with the maple syrup and lemon juice. Spread the apple mixture into a greased baking dish. I use this one , which is the perfect size and has a lid that I use to easily store leftovers later!

1. Chop the pecans. I do half coarsely chopped and half as a fine powder, almost like a coarse meal or flour. See my picture below for a visual!
2. Mix the topping. In another large bowl, stir together the oats, chopped pecans (both coarse and fine), cinnamon, and salt. Add the butter (or coconut oil), and mix until crumbly. I use my hands for this part, but a pastry cutter works great if you have one. Stir in a little maple syrup if you’re using it in the topping — see my notes on this in my tips below.

1. Bake the healthy apple crisp. Sprinkle the crumble topping evenly over the apples, making sure to cover them well. Pop the pan in the oven, and bake until the apples are tender and the topping looks golden.

My Tips For Texture & Sweetness

• Don’t cut the apple wedges too thick or too thin. This will affect the baking time and final texture. I usually do 16 pieces per large apple, which is how my slicer cuts. You can also dice them into 1/2-inch cubes, which will cook a little faster.
• Do I need to peel the apples for apple crisp? No, you don’t have to. In fact, I love this healthy apple crisp with the skins on (extra nutrients, too). But, I peeled them this time because I felt like most of my readers will expect them peeled. Feel free to leave the peel on if you like!
• This entire healthy dessert is mildly sweet, but not super sweet. Feel free to add more syrup if you want more sweetness – it’s pretty forgiving and will still come together.
• The topping doesn’t need maple syrup if you serve this healthy apple crisp with ice cream or frozen yogurt . And I highly recommend doing so! I found that the syrup addition tasted better when I served it on its own, though. It’s up to you if you want a little sweetness in the topping or just the apples!
• If the apples are soft but the top isn’t golden, you can broil at the end. Just pop the pan under the broiler for about 2 minutes. Check on it often, so it doesn’t burn!
• For a little extra protein, replace the the 1/3 cup pecans chopped to fine a powder with 3-4 tablespoons of your favorite unsweetened protein powder. I did this once and my kids couldn’t tell the difference.
• Occasionally the crisp can turn out a little watery, which mainly depends on your apples. I talked about my recommended varieties above, but even with the right variety, water content can vary. I’ve also found that using a too-small pan can cause extra liquid at the bottom. If you want the filling extra thick, add a tablespoon of tapioca flour to the apple slices before placing them in the pan.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Filling:

• 1 1/2 lb Apples (peeled and sliced into thin wedges; ~4-5 cups; I used honeycrisp) ▢
• 1/4 cup Maple syrup (I use my Wholesome Yum Zero Sugar Maple Syrup ) ▢
• 1 tbsp Lemon juice ▢
• 1/2 tsp Cinnamon ▢

Topping:

• 1 cup Rolled oats ▢
• 2/3 cup Pecans (chopped; half coarse pieces and half finely to a powder) ▢
• 1 tsp Cinnamon ▢
• 1/4 tsp Sea salt ▢
• 1/4 cup Unsalted butter (or coconut oil for dairy-free; plus more for greasing the pan) ▢
• 1 tbsp Maple syrup (optional; I use my Wholesome Yum Zero Sugar Maple Syrup here as well) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 375 F degrees. Grease an 8×8-inch baking dish with butter or coconut oil, or spray with avocado oil spray.
2. In a large bowl, combine the apples, maple syrup, lemon juice, and cinnamon (the part for the filling). Mix well, then transfer to the baking dish in an even layer.
3. In a second large bowl, stir together the rolled oats, pecans (both coarsely chopped and the powdery ones), cinnamon (the part for the topping), and salt. Add the butter or coconut oil, and either mix with your hands or use a pastry cutter to combine. Mix in the maple syrup for the topping, if using.
4. Crumble the topping over the apples.
5. Bake for about 25 minutes , until the topping is golden brown and the apples are soft.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/8 of the entire pan

• Tips: Check out my recipe tips above to help you get the perfect texture and sweetness, and avoid common issues.
• Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days. I make this crisp in this baking dish that comes with a lid, so I just cover it and pop it in the fridge. Transferring this dessert is not ideal because the apples mix with the topping easily.
• Meal prep: This healthy apple crisp tastes best made fresh. However, I’ve cut the apples in advance before and stored them in the fridge with a little lemon juice. They did still brown a little, but not as much as without lemon juice. You can also mix the topping ahead.
• Reheat: Pop it back in the oven, or warm individual portions in the microwave. The topping will be softer than before, but still delicious.
• Freeze: Cool completely, then cover tightly and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
• Note on nutrition info: I used my Wholesome Yum Zero Sugar Maple Syrup . If you use regular, the sugar and carbohydrates will be higher. The optional tablespoon is not included in the calculations.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Apple Crisp

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Healthy Apple Crisp

My healthy apple crisp recipe has a tender apple cinnamon filling, an oat pecan topping, and no refined sugar. A warm, cozy fall dessert!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/apple-crisp/

Ingredients

Filling:

• 1 1/2 lb Apples (peeled and sliced into thin wedges; ~4-5 cups; I used honeycrisp)
• 1/4 cup Maple syrup (I use my Wholesome Yum Zero Sugar Maple Syrup )
• 1 tbsp Lemon juice
• 1/2 tsp Cinnamon

Topping:

• 1 cup Rolled oats
• 2/3 cup Pecans (chopped; half coarse pieces and half finely to a powder)
• 1 tsp Cinnamon
• 1/4 tsp Sea salt
• 1/4 cup Unsalted butter (or coconut oil for dairy-free; plus more for greasing the pan)
• 1 tbsp Maple syrup (optional; I use my Wholesome Yum Zero Sugar Maple Syrup here as well)

Instructions

1. Preheat the oven to 375 F degrees. Grease an 8x8-inch baking dish with butter or coconut oil, or spray with avocado oil spray.
2. In a large bowl, combine the apples, maple syrup, lemon juice, and cinnamon (the part for the filling). Mix well, then transfer to the baking dish in an even layer.
3. In a second large bowl, stir together the rolled oats, pecans (both coarsely chopped and the powdery ones), cinnamon (the part for the topping), and salt. Add the butter or coconut oil, and either mix with your hands or use a pastry cutter to combine. Mix in the maple syrup for the topping, if using.
4. Crumble the topping over the apples.
5. Bake for about 25 minutes , until the topping is golden brown and the apples are soft.

Maya’s Recipe Notes

Serving size: 1/8 of the entire pan

• Tips: Check out my recipe tips above to help you get the perfect texture and sweetness, and avoid common issues.
• Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days. I make this crisp in this baking dish that comes with a lid, so I just cover it and pop it in the fridge. Transferring this dessert is not ideal because the apples mix with the topping easily.
• Meal prep: This healthy apple crisp tastes best made fresh. However, I’ve cut the apples in advance before and stored them in the fridge with a little lemon juice. They did still brown a little, but not as much as without lemon juice. You can also mix the topping ahead.
• Reheat: Pop it back in the oven, or warm individual portions in the microwave. The topping will be softer than before, but still delicious.
• Freeze: Cool completely, then cover tightly and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
• Note on nutrition info: I used my Wholesome Yum Zero Sugar Maple Syrup . If you use regular, the sugar and carbohydrates will be higher. The optional tablespoon is not included in the calculations.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)