Looking for a low carb treat that just screams fall? These easy faux Keto apple pie parfaits use a secret ingredient in place of apples so you can enjoy all the flavor without the carbs.
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Faux Keto Apple Pie Parfaits
In recent years, pumpkin seems to be getting all the credit as the ultimate fall food. And don’t get me wrong, I love pumpkin… especially with chocolate, like these chocolate chip pumpkin pecan bars!
But if you ask me, we don’t give nearly enough credit to the other staple of fall flavors: apple.
Ok, yes, apples are higher in carbs and sugar, which makes them harder to enjoy on a low carb diet. But these faux Keto apple pie parfaits are the perfect solution! You can enjoy all that warm and cozy flavor without the carbs.
And did I mention that they only take about 20 minutes to put together?
So the next time you’re looking for a quick and easy dessert that is so perfectly fall, definitely give these low carb apple parfait cups a try.
Can You Eat Apples On Keto?
As a higher-sugar fruit, apples aren’t considered very good for a Keto diet.
In fact, one medium apple (about 3” in diameter) is going to have around 25 grams of carbohydrates and only 4.4 grams of fiber. That’s over 20 net carbs per apple!
Not to mention, it also packs in about 19 grams of sugar. That’s a little high for my tastes.
At the end of the day, I don’t like to look at natural (ie: non-processed) foods as “good” or “bad.” Instead, some foods are just a better fit for a Keto way of eating.
If you are absolutely CRAVING an apple, you could always cut a quarter of one into slices and enjoy every bite. It would be just a little more than 5 net carbs and 4 grams of sugar, which is not the end of the world.
Now, if you’re looking to include apples in a larger dish like apple pie parfaits, then it’s going to be harder to keep the carbs low. That’s where substituting another ingredient is probably a better idea.
Which brings us to our next question…
Are There Apples In Faux Keto Apple Pie Parfaits?
Nope! That’s why I call them “faux apple pie parfaits.”
Apples are delicious, sure. But because they’re higher in carbs and sugar, they just aren’t great to use in low carb recipes. Thankfully, there’s a super easy substitute: zucchini!
Okay, if you’ve never tried this ingredient swap before, it may sound crazy to you. I get that. But you have to trust me on this one.
After you cook the zucchini with some low carb brown sugar substitute, a little apple pie spice, and a sprinkle of cinnamon, you will be amazed how much it tastes like apple pie filling. You won’t miss the apples at all!
Can You Store Low Carb Apple Pie Parfaits?
To be honest, this dessert is one that’s best served right away. That’s how you get the crisp crumble at the bottom with the warm faux apple pie filling in between two layers of fresh, cool whipped cream!
But if you end up with leftovers, you can (and absolutely should) save them.
Just cover the jar, then store the parfait in the refrigerator for up to 4 days. When you take it out, the crumble may be a bit soft from the fillings and the zucchini won’t be warm, but the flavors will DEFINITELY still be there.
On the other hand, if you’re planning to make more than you want to eat in one serving, just store the layers separately. Keep the crumble, the filling, and the whipped cream in their own airtight containers in the refrigerator.
Once you’re ready to enjoy, just reheat the filling, then assemble the parfaits like usual!
How To Make Faux Keto Apple Pie Parfaits
Add 2 tablespoons of butter to a skillet over medium heat. Once melted, add the zucchini along with 3 tablespoons of Swerve brown sugar substitute.
Stir to combine, making sure to coat the zucchini, until the sugar substitute has melted.
Sprinkle the apple pie spice and ¼ teaspoon of cinnamon over the zucchini, then stir to combine well. Continue to cook the zucchini until it begins to soften.
While the zucchini is cooking, mix together the ingredients for the crumble, then set aside.
Add the ingredients for the whipped cream topping to a mixing bowl. Beat until soft-to-stiff peaks have formed.
To assemble the parfaits, start by placing a layer of crumble in the bottom of a jar or glass.
Next, add a layer of whipped cream on top of the crumble.
Top the whipped cream with the faux apple pie filling.
Finally, add one more dollop of the whipped topping. Sprinkle with some cinnamon for the finishing touch if desired!
Other Dessert Options From The Keto Option That You Might Like
Keto Chocolate Chip Pumpkin Muffins
Keto Halloween Rice Krispie Treats
Keto Cinnamon Roll Bites with Bacon
Faux Keto Apple Pie Parfaits
Equipment
Ingredients
Crumble
- ½ cup almond flour
- ¼ cup chopped pecans
- 2 tablespoons low carb powdered sweetener
- ½ teaspoon cinnamon
- 2 tablespoons butter unsalted and melted
Apple Pie Filling
- 1 large zucchini peeled and diced
- 2 tablespoons butter unsalted
- 3 tablespoons low carb brown sweetener
- ½ teaspoon apple pie spice
- ¼ teaspoon cinnamon
Whipped Cream Topping
- ⅓ cup heavy whipping cream
- 2 tablespoons low carb powdered sweetener
- 1 teaspoon vanilla extract
Instructions
- Melt 2 tablespoons of butter in a skillet over medium heat.
- Add the zucchini to the skillet along with 3 tablespoons of Swerve brown sugar substitute. Stir to combine and coat the zucchini until the sugar substitute has melted.
- Sprinkle the apple pie spice and ¼ teaspoon of cinnamon over the zucchini, then stir to combine well. Continue to cook the zucchini until it begins to soften.
- While the zucchini is cooking, mix together the ingredients for the crumble, then set aside.
- Add the ingredients for the whipped cream topping to a mixing bowl, then beat until soft, stiff peaks have formed.
- Assemble the parfaits by placing a layer of crumble in the bottom of a jar or glass, followed by a layer of whipped cream topping, a layer of apple pie filling, and a final dollop of whipped topping to finish. Sprinkle with some cinnamon for garnish if desired.
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.
wow and i hated zucchini this is good