This high protein apple crumble tastes just like the real thing with no added sugar or fat, and packed with many essential nutrients to fuel your day!
Apple crumble has always been one of my favourite desserts, but having it for breakfast would seem like I’m breaking some sort of law. That’s because a regular apple crumble is packed with added fats and processed sugars. This would lead to a massive spike in your blood sugar and drain you of energy for the rest of the day. In this case, you’re better off reaching only for an apple. But even still, that apple won’t do much for you long term. It’s a nice snack, sure, but you’re likely to feel hungry again after an hour of consuming it.
This high protein apple crumble is the perfect combination of “choosing an apple”, but with added benefits of extra fibre, protein and healthy carbohydrates. All of these combine to produce the ideal meal or snack to keep you full and satiated for hours at a time.
Inspiration for the High Protein Apple Crumble
As mentioned earlier, I’m a huge apple crumble fan. And, as a nutritionist, and someone who loves experimenting with food, I enjoy trying to make my favourite dishes healthier so that I can enjoy them without any guilt and know they are doing good things for my body.
Firstly, I always try to eliminate or swap out the added fats and sugars for cleaner ingredients. Much of the time, these components are what makes the foods taste so good. And the reason I search for better swaps is not because we’re not trying to reduce the flavour or satisfaction of these foods, but make them even better for you.
Healthy Swaps
Did you know that fats contain about 4x the amount of calories than both carbohydrates and protein? Coming in at about 90-120 calories per tablespoon! If you’re not thinking about it, these fats can add up quick, doubling or tripling the caloric content of your meal. You also only need about a thumb sized amount of healthy fats per meal, and the best way to get these is from real food sources. Examples would be nuts, seeds, avocados and olives. That way you have extra fibre and nutrients to help your body use these fats to your advantage as energy rather than storing them within your body.
Next, is sugar. Like many processed ingredients, it’s best to limit them and search for the real food option. When you think about sugar, well it comes from sugar cane, but thinking about eating sugar cane, it’s actually not sweet at all. The reason sugar has such an intensely sweet flavour is from all the processing it’s gone through, and that can’t be good for you. I say, if it’s not good in it’s original form, you probably shouldn’t eat it at all. My favourite swaps to add natural sweetness are dates, bananas, applesauce, or any other fruit of your choice. Maple syrup and honey are good too, but lack the fibre component. Choosing fruit as my first choice ensures a regulation of the sugar being absorbed into you blood stream and adds extra nutrients.
Lastly, I always love to sneak extra protein into my snacks and meals any chance I get. Protein is so essential for not only building and maintaining muscle mass, but also in supporting your immune system, promotes recovery, aids in brain functioning and development, helps sustain energy and so much more.
Ingredients for the High Protein Apple Crumble
- Apples
- Oats
- Vanilla protein powder
- Dates or Raisins
- Cinnamon
- Ginger
- Milk of choice
Serve With
To add extra protein and satiation, serve your high protein apple crumble with:
- Yoghurt
- Soy milk
- Coconut whip cream
More Healthy Dessert Recipes
- Low-Fat Blueberry Muffins
- Oil-Free Biscotti
- Oil-Free Banana Bread
- 2+ Ingredient Healthy Cookies
- Chocolate Peanut Butter Crunch Energy Balls
Common Questions
Can I make it without protein powder?
– Yes you can! Simply grind up 1/3 cup oats to replace the protein powder in the recipe. You may also want to add a splash of vanilla and maple syrup for extra flavour and sweetness.
Can I make this recipe with different fruit?
– Absolutely! You can replace the apples with many different fruits such as pears, peaches, berries, or any other fruit you’d like.
High Protein Apple Crumble Recipe
High Protein Apple Crumble
Ingredients
- 4 medium apples (I used granny smith)
- 1/2 cup oats large flake
- 2 scoop vanilla protein powder
- 1 tsp cinnamon
- 1/4 tsp ginger
- 2 dates or 1/8 cup raisins
- 1/8 – 1/4 cup milk of choice (I use almond milk)
Instructions
- Preheat oven to 375 ℉.
- Wash apples and cut into small chunks (~1/2 inch cubes), no need to peel.
- Roughly chop dates.
- In a medium bowl add apples, cinnamon, ginger, 2 tbsp protein powder, mix well.
- In another bowl add oats, remaining protein powder, dates (or raisins). Slowly add milk while stirring until mixture resembles moist sand. It should be able to form some small clumps, but not be too wet. The amount of milk you will need depends on the type of protein powder used.
- To a baking dish, add apples then crumble mixture. Bake for ~25 minutes, or until crumble is lightly browned.
Nutrition Facts
Nutrition facts are for 1 serving (1/4 of the recipe), and may vary based on ingredients used.
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