Free Printable: Low Carb & Keto Food List

• You Won’t Believe My Keto Apple Crisp Has No Apples
• Ingredients & Substitutions
• How To Make Keto Apple Crisp
• My Recipe Tips
• Keto Apple Crisp Recipe card
• Recipe Reviews

You Won’t Believe My Keto Apple Crisp Has No Apples

I know what you’re thinking — apples aren’t keto. Luckily, my keto apple crisp doesn’t actually have any! But trust me when I say, you’d never (ever, ever) know it. Here’s why you need to add this to your plans ASAP:

• Just-like-apples flavor and texture – I use a secret ingredient that softens like apples, bakes like apples, and tastes like the real thing… without all the carbs. It’s warm, cozy, and just sweet enough, all under a golden, buttery crumble.
• Easy to make – This low carb apple crisp takes just 10 minutes to prep, and it’s ready to dig into in under an hour. The best part? You probably already have everything you need in your pantry.
• Surprisingly veggie-packed – I love that this dessert sneaks in a serving of veggies, but you’d seriously never guess. It still tastes like pure comfort food.
• Keto friendly – Each serving has just 6.2g net carbs .

Top this keto apple crisp with a scoop of keto ice cream and you’ve got the ultimate end-of-summer (or fall?) keto dessert . Make it with me!

Ingredients & Substitutions

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

• Zucchini – Yep, this is the secret ingredient! I know it sounds weird, but once you cook it with spices, it seriously tastes just like apples. Yellow squash works too (that’s what I used in my keto apple pie ), or even chayote if you want to try something different.
• Lemon Juice – To mimic the tang of apples.
• Besti Brown Monk Fruit Allulose Blend – It tastes and packs just like brown sugar, and actually dissolves and caramelizes like the real thing. That makes a big difference in the flavor and texture of the filling. Other sweeteners just don’t give the same rich, caramel-y vibe. Trust me, this one’s worth it!
• Gelatin Powder – This helps thicken the filling. You can swap in 1/4 to 1/2 teaspoon xanthan gum (make a quick slurry with water and stir in while the filling cooks), but I prefer the texture with gelatin.
• Butter – You can also use butter-flavored coconut oil if you need it dairy-free.
• Spices – I use cinnamon , nutmeg , cardamom , a pinch of sea salt, and a splash of vanilla . You can also swap in apple pie spice, since it usually includes those same warm flavors.
• Crunchy Topping – I got the inspiration from my keto granola ! I used almonds, but feel free to use pecans, walnuts, or for a nut-free option pumpkin or sunflower seeds. You’ll also need more butter (or coconut oil), Besti Brown, vanilla, cinnamon, and salt — all ingredients you already grabbed for the filling above.

How To Make Keto 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. Prep the zucchini. Peel it and dice into small, bite-sized pieces.
2. Bloom the gelatin. In a small bowl, whisk together the gelatin and lemon juice. Let it sit while you prep everything else.

1. Make the sauce. Melt the butter in a Dutch oven . Stir in Besti Brown, more lemon juice, and all the spices. Once the gelatin has bloomed, whisk that in too until it’s all smooth and combined.
2. Cook the squash. Simmer it in the sauce until it’s super soft, most of the liquid cooks off, and it starts to look like apple pie filling. It’ll smell like it, too! Stir in the vanilla.
3. Make the low carb apple crisp topping. Toss the almonds, Besti Brown, butter, vanilla, cinnamon, and sea salt into a food processor and pulse until crumbly.
4. Assemble and bake. Transfer the filling to a baking dish ( I use this one! ) and crumble topping over it. Bake the keto apple crisp until it’s bubbly and golden, and your whole kitchen smells like fall!

My Recipe Tips

• Get the firmest zucchini you can, preferably small ones. They have smaller and fewer seeds, so your keto apple crisp texture turns out closer to the real thing. Large seeds are pretty much the only giveaway that these aren’t actually apples. If you have large zucchini, you might want to cut away the area with the seeds.
• Can’t I just use real apples? You can, but keep in mind they have natural sugars and aren’t keto friendly. You might prefer my healthy apple crisp recipe instead if you’re just avoiding refined sugar.
• Check the consistency of the filling before you stop cooking it. It should be soft, thick, and a little syrupy, a lot like regular apple pie filling. If it’s watery, let it simmer a bit longer. The time can vary depending on your pan, stovetop heat, and other factors.
• Sneak a taste of the filling before baking. This would be a good time to adjust the spices and sweetness to your liking if needed.
• Be careful not to over-process the topping. You want a crumbly texture with little almond bits. If you blend it too much, it will turn into almond flour and then almond butter.
• Don’t have a food processor? I’ve had this one for nearly a decade and it’s been a great investment, but you can also chop the nuts by hand. The texture is just a bit better with the processor.
• A medium oval baking dish works best. If your dish is too big, the filling will spread too thin and cook too fast. This is the one I use because it heats evenly and looks beautiful from oven to tabletop.
• Let it cool a bit before serving. I know it’s hard to wait, but the filling thickens more as it cools. It can be a little thin right out of the oven.
• Add toppings if you want to get fancy. When I want the full experience, I serve this low carb apple crisp with a scoop of my keto ice cream (shown below), a swirl of sugar free whipped cream , and/or a drizzle of sugar-free caramel .

Ingredients

Tap underlined ingredients to see the ones I use.

Filling:

• 1 tbsp Unflavored gelatin powder ▢
• 6 tbsp Lemon juice (divided) ▢
• 1/2 cup Unsalted butter (or coconut oil for dairy-free) ▢
• 1/2 cup Besti Brown Monk Fruit Allulose Blend ▢
• 2 tsp Cinnamon ▢
• 1 tsp Nutmeg ▢
• 1/2 tsp Cardamom ▢
• 3/8 tsp Sea salt ▢
• 5 medium Zucchini (peeled, sliced and diced into 1/2 inch pieces, about 6-7 cups) ▢
• 1 tsp Vanilla extract (optional) ▢

Topping:

• 1 1/2 cups Almonds ▢
• 1/4 cup Besti Brown Monk Fruit Allulose Blend ▢
• 3 tbsp Unsalted butter (or coconut oil; melted) ▢
• 1 tsp Vanilla extract ▢
• 1/2 tsp Cinnamon ▢
• 1/4 tsp Sea salt ▢

Instructions

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

1. Preheat the oven to 350 degrees F (177 degrees C).
2. In a small pinch bowl, whisk the gelatin powder with 3 tablespoons lemon juice. Set aside to bloom.
3. In a Dutch oven over medium heat, melt the butter. Stir in the brown sweetener, the remaining 3 tablespoons lemon juice, cinnamon, nutmeg, cardamom, and sea salt.
4. When the gelatin mixture has thickened, whisk it into the pan, until dissolved.
5. Add the diced squash to the pan. Bring to a gentle boil, then simmer for about 30-60 minutes , until the squash is very soft, most of the moisture has evaporated, and sauce starts to thicken, similar to apple pie filling. Stir in the vanilla extract, if using.
6. Transfer the mixture to an oval baking dish this size . Set aside.
7. For the topping, combine the almonds, Besti Brown, Butter, vanilla, cinnamon and sea salt in a food processor . Pulse intermittently, until a coarse meal texture forms, with some almond pieces for crunch.
8. Crumble the almond topping over the mock apple filling. Bake for about 20 minutes , until the filling is bubbly on the edges and the topping is golden brown.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

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 flavor in your keto apple crisp.
• Storage: Keep leftovers in the fridge for up to 3-4 days. I usually just cover the baking dish because transferring to a container makes the crisp fall apart.
• Reheat: Warm it up in the oven at 350 degree F, or scoop it into bowls and microwave.
• Freeze: Cool completely, then freeze for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook !

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.

Keto 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!)

Keto Apple Crisp

My low carb, keto apple crisp tastes just like the real thing, thanks to my secret ingredient. Cozy, sweet, and crunchy without the sugar!

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/keto-apple-crisp/

Ingredients

Filling:

• 1 tbsp Unflavored gelatin powder
• 6 tbsp Lemon juice (divided)
• 1/2 cup Unsalted butter (or coconut oil for dairy-free)
• 1/2 cup Besti Brown Monk Fruit Allulose Blend
• 2 tsp Cinnamon
• 1 tsp Nutmeg
• 1/2 tsp Cardamom
• 3/8 tsp Sea salt
• 5 medium Zucchini (peeled, sliced and diced into 1/2 inch pieces, about 6-7 cups)
• 1 tsp Vanilla extract (optional)

Topping:

• 1 1/2 cups Almonds
• 1/4 cup Besti Brown Monk Fruit Allulose Blend
• 3 tbsp Unsalted butter (or coconut oil; melted)
• 1 tsp Vanilla extract
• 1/2 tsp Cinnamon
• 1/4 tsp Sea salt

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C).
2. In a small pinch bowl, whisk the gelatin powder with 3 tablespoons lemon juice. Set aside to bloom.
3. In a Dutch oven over medium heat, melt the butter. Stir in the brown sweetener, the remaining 3 tablespoons lemon juice, cinnamon, nutmeg, cardamom, and sea salt.
4. When the gelatin mixture has thickened, whisk it into the pan, until dissolved.
5. Add the diced squash to the pan. Bring to a gentle boil, then simmer for about 30-60 minutes , until the squash is very soft, most of the moisture has evaporated, and sauce starts to thicken, similar to apple pie filling. Stir in the vanilla extract, if using.
6. Transfer the mixture to an oval baking dish this size . Set aside.
7. For the topping, combine the almonds, Besti Brown, Butter, vanilla, cinnamon and sea salt in a food processor . Pulse intermittently, until a coarse meal texture forms, with some almond pieces for crunch.
8. Crumble the almond topping over the mock apple filling. Bake for about 20 minutes , until the filling is bubbly on the edges and the topping is golden brown.

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 flavor in your keto apple crisp.
• Storage: Keep leftovers in the fridge for up to 3-4 days. I usually just cover the baking dish because transferring to a container makes the crisp fall apart.
• Reheat: Warm it up in the oven at 350 degree F, or scoop it into bowls and microwave.
• Freeze: Cool completely, then freeze for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook !

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. :)