What if I told you that there was an easy way to enjoy the flavor of apples while doing a low carb diet? Well, my recipe for keto apple cobbler uses chayote squash as a fantastic apple substitute.
It’s not only delicious, but it’s keto-friendly.
This keto apple crumble cleverly swaps high-carb apples that do not make the list of permitted fruits for low-carb chayotes.
It’s my secret ingredient and gives the best results when you are craving granny smith apples but need the grams of net carbs to stay low and not raise blood sugar levels.
It’s the perfect keto apple crisp that allows you to enjoy all the flavor of apples without the extra carbs.
The crisp topping and chayote squash used in place of apples are sure to fool your tastebuds.
Making it the perfect mock apple crisp!
With only 3.3 g net carbs per serving, it’s sure to become one of your favorite desserts during this time of the year.
My friend, I have managed to crack the code by creating a low-carb apple cobbler that will effectively have you thinking you are eating actual apples.
But rather than apple slices, you use chayote squash as a faux apple by adding a few key ingredients.
Since coming up with a recipe for this keto apple crisp, I’ve also used chayote squash in a flat-out delicious keto apple pie recipe. So make sure you also check that recipe out too.
Don’t forget to also check out my other keto pie recipes that include traditional pies, tarts, and cobblers!
Keto Apple Cobbler
This keto-friendly apple crisp, like so many of the recipes I create, came out of a real need. You see, I was looking for the perfect substitute for apples.
I wanted to enjoy the flavor of cooked cinnamon apples but stay in ketosis.
As much as I dreaded not being able to have this seasonal treat, I wasn’t willing to risk ruining all my hard work and success for it, either.
With the holidays fast approaching, I was on the hunt to figure out a mock apple option that would allow me to create a keto apple crisp without the insulin spike of fructose.
I needed something that would impersonate an apple perfectly in the dish.
Frankly, the thought of not being able to have any apple desserts during the holiday season was beginning to sadden me.
I was beginning to think the possibility of sticking to the diet during the holidays would be nearly impossible for this girl.
If I went another season without a decent apple substitute, the temptation would win this battle.
I know that sounds just a bit dramatic, but unfortunately, with so many holiday memories wrapped around food, I wouldn’t be frank with you if I told you otherwise.
The struggle can be real at times, and for me, holiday foods can be a significant trigger if I don’t plan accordingly.
Can I tell you that apples are the one fruit I’ve missed the most doing keto? Probably because there was a period when I had up to two large apples a day.
Ingredients Needed To Make A Mock Apple Cobbler
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The following are the ingredients needed. Note that the full printable recipe card as well as the nutritional data are at the bottom of the page.
“Apple” Chayote Filling
- Chayote Squash, cooked, peeled, and sliced
- Unsalted butter (cut into small pieces to dot the filling)
- Lemon juice
- Cream of tartar
- Granulated sugar substitute
- Cinnamon powder
- Ginger powder
- Nutmeg powder
Cobbler Topping (Crumb Topping)
- Eggs, room temperature
- Finely milled almond flour
- Coconut flour
- Cold unsalted butter (sliced into small pieces)
- Baking powder
- Granulated sugar-substitute
- Sea salt
Icing (Optional)
- Sugar-free confectioner’s sugar substitute.
- Heavy whipping cream
- Vanilla extract
- Pinch of sea salt
Are Apples Keto?
Apples are one of the most popular fruits for several reasons: they’re affordable, easy to find, and most people enjoy their taste.
However, apples are not a keto-friendly fruit due to their high natural sugar content. One apple can contain up to 25 grams of sugar, which is way too much for a keto diet.
All that fructose will be a problem for anyone who is insulin-resistant.
Apples are not keto because, if you take into account the high concentration of sugar in each apple, the carbs are too high to be allowed on a keto diet. Just one apple will kick you out of ketosis real quick.
Chayote “Apple” Crisp Recipe
The question was if there was at least something I could use in my baking to mimic the texture of apples. I knew that if I could get the texture right, half the battle was won.
Well, I had this thought running over and over in my head when I stumbled upon a solution. It was pure happenstance that got me to consider using chayote squash as an apple substitute for a keto apple cobbler.
At the time, I was boiling some chayote to use in a side dish when I thought about how much it reminded me of apples. This probably only happened because I was dreaming about cinnamon-spiced apples.
Thankfully, the idea actually worked like a charm. My first attempt was to sauté the cooked chayote with a little bit of sugar substitute, cinnamon, and butter.
The result was good, but it was missing the tartness of apples. So I added some lemon juice and cream of tartar, and bingo, it was a home run! I could use chayote to create keto apple recipes.
Since then, I’ve learned that, apparently, using chayote squash as an apple substitute isn’t a new thing in the low-carb community. It’s funny how much the ingenuity of this community never ceases to amaze me.
I may not have been the first girl to figure this out, but I will tell you that my keto apple dessert is hands down a great option.
Background Of Chayote Squash
If you are not familiar with chayote, let me share with you some of its characteristics. Chayote is a light green, firm vegetable that is part of the gourd family.
It’s a Cucurbitaceae, along with melons, cucumbers, and squash.
The chayote squash is native to central Mexico, where it’s seen as a Mexican version of zucchini. It grows rather abundantly, and it is therefore not uncommon to see it used in various Mexican dishes.
Chayote is quite versatile and can be eaten raw, steamed, baked, or boiled. When eaten raw, it tastes similar to jicama.
The fact that they are so mild makes them a great candidate for a recipe like this low-carb apple dessert.
Chayote Nutrition
Chayote not only mimics the texture of apples but is quite low in carbs. One cup of chayote has only 4 net carbs, so it fits well with your keto macros. It’s also low in calories, with only 25 calories per cup.
It is certainly a low-glycemic food, and it’s rich in folate, vitamin c, and minerals like manganese. What’s more, chayote is high in fiber, making it a perfect choice while doing keto.
Chayote Squash As An Apple Substitute
The flavor of chayote reminds me of a very, very mild pear with the mouthfeel of an apple once cooked. A winner for my low-carb, keto fall recipes!
Honestly, I really didn’t know a lot about the origins of chayote or its nutritional benefits until I thought of using it as an apple substitute.
I will tell you that although the chayote worked perfectly in my keto apple cobbler and then in my keto apple pie. It may not have enough of an apple taste for some.
This is because chayote is pretty bland and what reminds you of apples is more the cinnamon and sugar substitute combo. For a more intense apple flavor, you can add a teaspoon of apple extract.
The best part is that they are low in carbs and high in potassium, manganese, iron, folate, zinc, copper, fiber, and vitamins C, B1, B2, and B6. Plus, it is loaded with antioxidants.
It’s essential to keep in mind that the chayote squash secretes a sap that can irritate the skin, which is why I recommend using gloves when handling it.
All I can say is that I am thrilled that I went with my instincts and attempted to use chayote in my low-carb mock apple cobbler.
Tag Us
My failed attempts when I first went keto are what caused me to be very intentional with my Keto Baking recipes.
I threw away so many ingredients in the beginning, and I never want anyone to be so frustrated that they give up on the diet before they can see long-lasting results.
Even though those early days were not fun, the fact that I stayed the course has made this journey very rewarding. Besides, if I had quit at the first sign of struggle, I would not have had the opportunity to engage with you all.
I sure hope you will give this recipe a try. Once you do, make sure you remember to tag us on Instagram and Facebook. It’s what keeps this girl encouraged to keep sharing and perfecting her recipes.
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Keto Apple Cobbler
This recipe for keto apple cobbler uses chayote squash as a fantastic apple substitute. It's not only delicious, but it's keto-friendly. Enjoy all the flavor of apples minus all the carbs!
Ingredients
"Apple" Chayote Filling
- 4 Chayote Squash, cooked, peeled and sliced
- 2 tablespoons of unsalted butter (cut into small pieces to dot the filling)
- 1/2 cup lemon juice
- 1/2 teaspoon of cream of tartar
- 3/4 cup granulated sugar substitute
- 2 tablespoons of cinnamon powder
- 1/2 teaspoon of ginger powder
- 1/4 of teaspoon of nutmeg
Cobbler Topping
- 2 large eggs , room temperature
- 1 1/2 cups of finely milled almond flour
- 1/2 cup of coconut flour
- 1/4 cup of cold unsalted butter (sliced into small pieces)
- 1 teaspoon baking powder
- 3 tablespoons granulated sugar-substitute
- 1/4 teaspoon of sea salt
Icing (optional)
- 1/4 cup of sugar substitute confectioners sugar.
- 4 tablespoons of heavy whipping cream
- 1/2 teaspoon of vanilla extract
- Pinch of sea salt
Instructions
- Preheat the oven to 350 degrees and butter a 9X9 baking dish. Set it aside and prepare the filling.
Filling
- Boil the whole chayote with enough water to cover them.
- Cook the chayote squash for about 25 30 minutes. They should still be firm but cooked through.
- Allow the chayote squash to cool for about 10-15 minutes. Using gloves, peel and slice the cooled chayote into 1/4-inch slices.
- Place the chayote slices into a medium-sized bowl.
- To the chayote, add the cinnamon powder, ginger powder, nutmeg powder, spices, granulated sugar substitute, cream of tartar, and lemon juice. Combine well.
- Add the chayote filling to the bottom of the prepared baking pan.
- Dot the filling with two tablespoons of sliced butter.
Cobbler Topping
- Create the cobbler crust by combining almond flour, coconut flour, baking powder, salt, and three tablespoons of sugar substitute.
- Add the thin slices of butter to the dry ingredients and use two forks, a pastry cutter, or your fingers to distribute the butter evenly into the dry ingredients. Mix until crumbly and resembles coarse cornmeal.
- Next, add the eggs to the mixture and combine well but do not over-mix. Set aside.
Assemble The Cobbler
- Top the "apple" cobbler with the cobbler crust. Make sure to break up the crust topping into small pieces and evenly distribute them.
- Bake in the oven at 350 degrees until hot and bubbly for 35-40 minutes.
- Serve warm or cold.
Icing (Optional)
- Combine the confectioner's sugar substitute, heavy whipping cream, vanilla extract, and a pinch of salt.
- Stir until well combined.
- Drizzle on top of the warm cobbler.
Notes
Handling Chayote Squash
It's essential to keep in mind that the chayote squash secretes a sap that can irritate the skin, which is why I recommend using gloves when handling it.
Nutrition Information:
Yield: 12 Serving Size: 1Amount Per Serving: Calories: 113Total Fat: 9.4gSaturated Fat: 3.1gCholesterol: 41mgSodium: 43mgCarbohydrates: 4.8gNet Carbohydrates: 3.3gFiber: 1.5gSugar: 0.6gProtein: 3.5g
Felicia
Saturday 12th of November 2022
I made a “test” run before making it with my family with Stevia. It didn’t taste that good to me. Should I use another sweetener for Thanksgiving?
Hilda Solares
Monday 14th of November 2022
Hi Felicia, I am not a fan of stevia sweeteners because they seem to have an intense aftertaste for me. You could use Monkfruit Lankanto is the best, Swerve granulated sugar substitute, or even Splenda with great results.
vickie May
Friday 30th of September 2022
Looks wonderful. Making it today. Thank you for all your help and great recipes-really helps stay on track!
Hilda Solares
Friday 30th of September 2022
Hi Vicky, so glad to hear you are enjoying the recipes and finding them helpful.
Paula Glidden
Monday 20th of June 2022
Not a lot of chayote in Pittsburgh Pa.
Hilda Solares
Thursday 23rd of June 2022
Hi Paula, You could try using zucchini squash sauteed in the sauce.
Carol Davis
Friday 18th of June 2021
Had to go to 3 markets to find the squash, got it! Made it with 6 small (I believe) specimens and used a larger baking dish 8.5 X 11. It was very good! I added 3 TBSP. of cinnamon. The crust was a bit on the dry side, so next time I will decrease almond flour by 1/2 cup and increase coconut flour by 1/2 cup. After about 20 minutes of baking, I covered will foil, will make this at the next family reunion. Don't think I will tell them it isn't real apples till they are finished!
gafromca
Monday 19th of June 2023
@Carol Davis, Almond and coconut flours cannot be substituted 1:1. Coconut flour is much more absorbent, so your change will make the topping even dryer. 1 cup almond flour = 1/4-1/3 c coconut flour.
Michele
Thursday 22nd of April 2021
Hi Hilda, thanks for the Keto Apple Cobbler recipe. I made it a couple nights ago. In your Ultimate Baking Tips, you suggest using half the amount if you are using Pyure and since that is what I currently have on hand that is what I used. I was in the process of adding the sweetener to the crust mix when I remembered that I should only be using half and I had already put 2 TBSP in so I stopped there. Then, your recipe says "3/4 granulated sugar substitute" but in the directions you say "1/2 cup sugar substitute". I had a 1/2 cup measuring cup and filled it about 2/3 full (wanted to do the same ratio as the crust). But I was thinking there must be someplace else that the other 1/4 cup sweetener would be used. There is no place else in the directions for the other 1/4 cup. So I just left it as is, I don't care for super sweet stuff so thought it'd be ok. I definitely was not sweet enough, neither the filling nor the crust so if I make it again I'll add the full amount of sweetener, even if I'm using Pyure. Also, one of the commenters suggested adding Xanthan Gum to thicken it up. When it first came out of the oven it was rather thin and soupy and I thought I should have added the Xanthan Gum, but after refrigerating it overnight it did thicken up somewhat. So if you plan on eating it right away you might want to add the Xanthan Gum. Anyway, I'm the only one at my house that eats Keto and now I have all this cobbler, I should have cut the recipe in half or something. I'll probably end up throwing most of it out cause as long as it is in the house I'm gonna eat it and I don't need to eat that much. I usually don't make sweets because of that but I wanted to try these Chayote Squash out and see how I like them. Anyway, thanks again for all the recipes you work so hard on and post for us to use. I have used several of your recipes and they've all been good.
Vee
Friday 10th of February 2023
@Hilda Solares, the ingredients list says "3/4 granulated sugar substitute". You left out the measurement. Is that 3/4 cups? Thanks.
Hilda Solares
Monday 26th of April 2021
Hi Michele, I corrected the recipe it should read 3/4 in the directions but 1/2 cup works well for those who prefer a less sweet option. You could have added the xanthan gum if you prefer next time. Thanks for stopping by and commenting.