QUICK SUMMARY
This gluten-free apple crisp is a Fall tradition in the Z house, made with juicy tart apples and a warm crumble of gluten-free flour, certified gluten-free oats, coconut sugar, Ceylon cinnamon, nutmeg, and pumpkin pie spice.
Apples bring natural sweetness, fiber, pectin, and polyphenols to the recipe. Coconut sugar is still real sugar, but it is less refined than white table sugar and has a deeper caramel-like flavor that works beautifully with apples. Use grass-fed butter or raw coconut oil for the topping, depending on whether you want a traditional or dairy-free crisp.
Serve it warm from the oven with coconut whipped cream or vanilla ice cream for an extra-special dessert.
There’s nothing better than apple crisp. Unless, of course, it’s gluten-free apple crisp made with healthy ingredients!
This recipe is a Fall tradition in the Z house. It’s full of juicy, sweet apples and topped with a decadent crumble.
Serve it warm out of the oven, and add a dollop of coconut whipped cream or vanilla ice cream if you feel like making it extra special. Bon appetit!
Table of Contents:
Benefits of Apples
Apples are God’s candy!
If you’re as obsessed with apples as we are, make a trip to the apple orchard. This is a great place to make family memories and purchase apples in bulk. Plus, the owners are often knowledgeable and transparent about their growing processes. Win-win!
We all know the old saying, “An apple a day keeps the Doctor away!” You shouldn’t take that literally, but apples really do bring a lot to the table.
Whole apples contain fiber, including pectin, along with vitamin C and a variety of polyphenols concentrated throughout the fruit. The combination is one reason I would rather build a dessert around real apples than rely on a highly processed filling.
Supports Fullness and Gut Health
Whole apples can be surprisingly filling.
In a randomized crossover study, adults who ate a whole apple before a meal reported greater fullness and consumed less total energy at lunch than when they consumed applesauce or apple juice containing the same amount of calories. (1)
That is an important reminder that the whole-food form matters.
Apples also provide pectin and other fibers that reach the colon, where gut bacteria can ferment them. Apple polyphenols also interact with the microbiome. In a randomized controlled trial in healthy adults, eating a polyphenol-rich apple altered the abundance of several gut bacterial groups and changed microbial metabolites. (2)
You do not need to turn dessert into a gut-health treatment to appreciate the point.
A dessert built around whole fruit and oats gives you something a bowl of refined sugar and flour simply does not.
Apples and Cancer Research
Research on apples and cancer is interesting, but this is an area where we need to distinguish association from treatment.
A systematic review and meta-analysis of observational studies found that higher apple intake was associated with lower risk of several cancers. (3) A later 2023 meta-analysis also found that higher apple intake was associated with lower colorectal cancer risk. (4)
That does not mean an apple treats cancer or that eating one apple every day guarantees protection.
What it does tell us is that apples belong comfortably inside the kind of fruit-rich dietary pattern associated with better long-term health. Their fiber and polyphenols are exactly the kinds of bioactive compounds we want more of in our diet.
What About Cognitive Function?
The older version of this article said apple juice could reverse memory decline.
That went beyond what the human evidence showed.
A small pilot study in people with moderate-to-late Alzheimer’s disease found that apple juice improved some behavioral and mood symptoms, but it did not produce significant improvements on the cognitive measures used in the study. (5)
There is broader research on apple polyphenols, oxidative stress, cerebral blood flow, and cognition, but I would rather keep the claim grounded.
Enjoy apples as a nutrient-dense whole fruit.
That is already reason enough to love them.
Healthy Dessert Ingredients 101
My Gluten-Free Apple Crisp is a lot like others of its type. The only difference is a few smart swaps!
You’ll never know the difference, but your body will reap the benefits.
Organic Tart Apples
You can use any apple on hand, but I must admit, Granny Smith or Empire apples, my favorite, create the perfect flavor profile. Their tartness meshes well with the sweet crumble, almost caramelizing in the oven.
My parents own an apple orchard and like using multiple types of apples to create a blend of sweet and tart.
That is a great trick if you have several varieties available.
I prefer organic apples whenever possible, especially because we eat so many of them during apple season. If you buy directly from an orchard, ask how the trees are managed and what, if anything, is sprayed.
Coconut Sugar
We usually use liquid stevia to sweeten our desserts, but apple crisps benefit from a deeper sweetener.
Coconut sugar is an excellent substitute for brown sugar because it has a similar caramel-like flavor and is less refined than ordinary white sugar.
Some published testing has reported a lower glycemic index for coconut sugar than sucrose, and coconut sugar contains small amounts of minerals and plant compounds. But it is still composed primarily of sugar, so I do not call it a free food. (6)
We use it because we prefer the ingredient and flavor, not because the word “coconut” magically makes sugar disappear.
You can also use my Christmas Cookie Blend for a multi-dimensional flavor.
Gluten-Free Flour
Every healthy chef needs an alternative to conventional flour!
High-quality gluten-free flour makes my baked goods taste just as good as traditional versions. I recommend using a cup-for-cup blend because it’s specially formulated for baked goods.
Be sure to read the back of your packaging, as some brands ask that you add another ingredient you may not be comfortable with.
Gluten-Free Sprouted Organic Oats
Oats themselves do not contain the same gluten proteins found in wheat, rye, and barley, but cross-contact during growing and processing is common.
That is why we recommend purchasing oats that are certified gluten-free when gluten avoidance matters in your home.
Sprouted organic oats are our preference because they fit the way we like to cook, but the most important thing for this recipe is choosing an oat that works for your family's needs.
Warm Fall Spices
Apple crisp isn’t the same without warm spices!
This recipe uses Ceylon cinnamon, nutmeg, and pumpkin pie spice powder.
Ceylon cinnamon is more delicate than typical cassia cinnamon and adds a gourmet touch to any recipe.
Nutmeg gives the crumble topping the perfect hint of Fall spice, and pumpkin pie spice is a must-have for any apple-filled dessert. You can purchase pumpkin pie spice at most well-stocked grocery stores or make your own using our easy-to-follow tutorial.
Grass-Fed Butter or Raw Coconut Oil
A dab of healthy fat helps our topping crisp perfectly.
You can use grass-fed butter or raw coconut oil.
In years past, many people switched from butter to stick margarine because margarine was marketed as the heart-healthier option. Some older margarines were high in industrial trans fats, which became a legitimate health concern.
But the claim that “margarine causes cardiovascular disease” is too broad because margarines have changed dramatically, and their fatty-acid profiles vary. Even older controlled research showed that the cardiovascular effects depended on the type of margarine and its trans-fat and polyunsaturated-fat content. (7)
That does not mean we need margarine in our kitchen.
We still prefer recognizable fats such as grass-fed butter and coconut oil.
If you prefer to keep this dessert dairy-free, use raw coconut oil. Coconut oil is a great staple to keep on hand since you can use it in recipes and DIYs.
Just remember that ordinary coconut oil is not the same thing as concentrated MCT oil. Coconut oil works beautifully here because of its texture, flavor, and baking performance. I’ve used both butter and coconut oil with excellent results.
Make Gluten-Free Apple Crisp
There’s nothing better than sharing a healthy dessert with those you love!
Apple crisp is the perfect last-minute dessert. It contains simple ingredients, and it comes together in a cinch.
Gluten-Free Apple Crisp (With Vegan Option)
Servings
Ingredients
- 4 cups sliced AND pared organic tart apples*
- ¾ cup Christmas Cookie Blend OR organic coconut sugar
- ½ cup gluten-free all-purpose flour
- ½ cup organic gluten-free sprouted organic oats
- ¾ teaspoon organic ground Ceylon cinnamon, PLUS more to taste
- ¾ teaspoon organic nutmeg
- Organic pumpkin pie spice powder (optional)
- ⅓ cup grass-fed organic sea-salted butter, softened OR melted OR ⅓ cup coconut oil, extra-virgin AND unrefined AND ¼ teaspoon pink Himalayan salt OR sea salt, ground
Supplies
- Apple corer
- 8 x 8-inch glass baking dish
Instructions
- Preheat the oven to 375°F. Lightly grease a square 8×8 pan with unrefined (non propellant) coconut oil, avocado oil OR olive oil cooking spray. Place the sliced apples in the baking dish, distributing them evenly.
- In a medium mixing bowl, combine the Christmas Cookie Blend, flour, oats, cinnamon, nutmeg, and pumpkin pie spice (if using). Cut in the butter until the mixture resembles pea-sized crumbs.
- Sprinkle the crumb mixture over the apples and top with more pumpkin pie spice powder if desired.
- Bake for 30 minutes or until the apples are tender and the topping is golden brown. Serve with Coconut Milk Whipped Cream or Coconut Milk Vanilla Ice Cream
Christmas Cookie Blend (Vegan)
Servings
Ingredients
- 6 ounces organic coconut sugar
- 11-16 ounces organic date sugar (based on your available container sizes)
- 6 ounces organic maple sugar
Instructions
- Place the coconut sugar, date sugar, and maple sugar in a gallon-size Ziploc bag. Shake to mix thoroughly.
- Place mixture in a blender and blend until powdery. I prefer milling this recipe in a Vitamix dry goods container. I start blending on one, then slowly increase until the mixture is fully blended. Then, I open the blender, stir, and repeat the process. The final color of your product will differ based on the brand of sweetener you use. Use in place of regular sugar in all your favorite baked goods. Store in a glass jar.
Step One: Pare the Fruit
Preheat the oven to 375°F. Lightly grease a square 8×8 pan with coconut or olive-oil cooking spray. Prepare the apples by paring them and slicing them thinly. I love using an apple peeler corer to do this. It makes baking a breeze!
Cut them smaller if you plan on serving the apple crisp in individual dessert bowls.
Step Two: Add Apples
Place the sliced apples in the baking dish, distributing them evenly.
Step Three: Make the Topping
In a medium mixing bowl, combine the Christmas Cookie Blend, flour, oats, cinnamon, nutmeg, and pumpkin pie spice (if using). Cut in the butter until the mixture resembles pea-sized crumbs.
Step Four: Bake the Gluten-Free Apple Crisp
Sprinkle the crumb mixture over the apples and top with pumpkin pie spice powder if desired.
Bake for 30 minutes or until the apples are fork-tender and the topping is golden brown.
If you want to make your dessert extra special, you can serve it with my Coconut Whipped Cream or Coconut Milk Vanilla Ice Cream. Both options are dairy-free and delicious!
Want more simple desserts? Check out my index of delicious recipes!
Gluten-Free Apple Crisp FAQs
What apples are best for gluten-free apple crisp?
Tart, firm apples such as Granny Smith and Empire are my favorites because they hold up well during baking and balance the sweet crumble. Mixing a tart apple with a sweeter variety is also delicious.
Can I make this apple crisp dairy-free?
Yes. Use the raw coconut oil option in the recipe instead of butter. For serving, add coconut whipped cream or coconut milk vanilla ice cream if desired.
Are oats naturally gluten-free?
Oats do not naturally contain the same gluten proteins as wheat, rye, and barley, but they are often exposed to those grains during growing, transport, or processing. When gluten avoidance matters, choose oats specifically labeled or certified gluten-free.
Is coconut sugar actually healthier than brown sugar?
Coconut sugar is less refined and contains small amounts of minerals and plant compounds, and some testing has found a lower glycemic index than sucrose. It is still real sugar, so we use it thoughtfully. In this recipe, its biggest advantage is its rich caramel-like flavor and the fact that we prefer it to refined brown sugar.
Can I use the Christmas Cookie Blend instead of coconut sugar?
Yes. The original recipe specifically allows Mama Z's Christmas Cookie Blend as an alternative when you want a more layered natural-sugar flavor.
How do I know when apple crisp is done?
The apples should be fork-tender and bubbling around the edges, and the crumble should be golden brown. The original bake time is about 30 minutes at 375°F, though exact timing can vary slightly with apple thickness and your oven.
How should I store leftover apple crisp?
Once cooled, cover leftovers and refrigerate them. Reheat individual portions gently until warm. The topping will be crispest when reheated in an oven or toaster oven rather than a microwave.
References
- Flood-Obbagy JE, Rolls BJ. “The Effect of Fruit in Different Forms on Energy Intake and Satiety at a Meal.” Appetite. 2009;52(2):416-422. Source.
- Barnett MPG, et al. “A Polyphenol Enriched Variety of Apple Alters Circulating Immune Cell Gene Expression and Faecal Microbiota Composition in Healthy Adults: A Randomized Controlled Trial.” 2021. Source.
- Fabiani R, Minelli L, Rosignoli P. “Apple Intake and Cancer Risk: A Systematic Review and Meta-Analysis of Observational Studies.” Public Health Nutrition. 2016. Source.
- Wu ZY, et al. “Different Types of Fruit Intake and Colorectal Cancer Risk: A Meta-Analysis of Observational Studies.” 2023. Source.
- Remington R, et al. “Apple Juice Improved Behavioral but Not Cognitive Symptoms in Moderate-to-Late Stage Alzheimer's Disease in an Open-Label Pilot Study.” 2010. Source.
- Saraiva A, et al. “Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications.” 2023. Source.
- Judd JT, et al. “Effects of Margarine Compared With Those of Butter on Blood Lipid Profiles Related to Cardiovascular Disease Risk Factors in Normolipemic Adults Fed Controlled Diets.” American Journal of Clinical Nutrition. 1998;68(4):768-777. Source.
