This is a Single Serve Apple Crumble recipe for the ultimate in convenience. Bake up a warm, crispy crumble topping and fill it with steaming hot apple filling. And you don’t just have to do this in one serving either; choose the quantity of single serving apple crumble you feel like baking up, it’s completely up to you!
Yum. I absolutely love warm apple crumble! Here’s an awesome recipe for making individual apple crumbles that you and the kids can share! Did you know that apples have multiple health benefits? I have listed some of the healthiest benefits of apples below so you know exactly why they are good for your health.
SINGLE SERVE APPLE CRUMBLE
This one serving apple crumble is packed in protein, delicious, and satisfying because to its natural ingredients. There are a massive 28g of plant protein in each serving! You may eat this crumble for breakfast or dessert because it is very healthy! It is vegan, gluten-free, and free of refined sugar!
WHAT INGREDIENTS DO I NEED FOR MY SINGLE SERVE APPLE CRUMBLE?
- Maple Syrup
- Rolled Oats
- Almond Flour
- Vegan Vanilla Protein Powder
- 6 inch round baking dish
HOW IS THIS SINGLE SERVE APPLE CRUMBLE HIGH IN PROTEIN?
A protein-rich apple crumble? What the heck? You might be asking, “How is this possible? ” Vegan protein powder is the solution, though! I use Vega Vegan Vanilla Protein Powder in this recipe. Although I don’t usually like protein powder since I find it to be too sweet, the sweetness in this recipe works perfectly! Since protein powder makes up the majority of the crumble, choose a flavor you like and find to be moderately sweet.
WHAT MAKES THIS APPLE CRUMBLE HEALTHIER?
Compared to traditional apple crumble, this high protein single serving is far healthier. This crumble is vegan, gluten-free, dairy-free, and refined sugar-free. For sweetness, this recipe substitutes protein powder and maple syrup for refined sugar. This apple crumble is a far healthier alternative to the typical apple crumble, which is typically laden with sugar and butter. The abundance of plant protein in this apple crumble supports the building of muscles. It’s a well-balanced lunch because the oats are a full grain and the almonds are a good supply of healthy fat.
SUBSTITUTIONS & ADDITIONS:
- You can swap the apples for stewed berries by mixing berries and chia seeds in a pot and cooking for 5 minutes.
- For a gluten free version make sure to get gluten free oats!
- You can swap the almond flour for coconut flour.
- Try using a sugar free sweetener like monkfruit sweetener in place of maple syrup.
- Add a healthy custard on top by warming almond milk, vanilla, and maple syrup over a stove top then thickening with a cornstarch slurry!
- If your protein powder is not very sweet, add some maple syrup to the crumble!
Single Serve Apple Crumble (high protein)
This apple crumble with 28g of plant protein is sweet, filling, and delicious! It is vegan, free of dairy and refined sugar, and it is produced with healthy ingredients! Eat this crumble for dessert or brunch.
- PREP TIME 10 mins
- COOK TIME 20 mins
- COURSE Breakfast, Dessert
- CUISINE American
- SERVINGS 1
- 1 Apple sliced
- 1 tbsp Maple Syrup
- 1 tsp Cinnamon
- Squeeze of Lemon Juice
- ⅓ cup Rolled Oats
- 30 g Vegan Vanilla Protein Powder 1 scoop
- 1½ tbsp Almond Flour
- ¼ tsp Cinnamon
- 2-3 tbsp Water
- Slice your apples thinly then pan fry with the rest of the ingredients for about 5-10 minutes until the apples have softened. Add water as needed to deglaze the pan.
- While the apples are cooking prepare the crumble by mixing all ingredients together in a small bowl. Add water in small amounts until the crumble starts to stick together.
- Add the apples to a small baking dish, I used a 6″ round dish, and top with your protein crumble.
- BAKE at 350 degrees f for 15-20 minutes until the top has become golden and crunchy.
Single Serving Apple Crumble
classic comfort food at its best but with a healthy twist
- serves 1
- 30 minutes
- 1/2 an apple chopped
- 1 tbsp Sweet Freedom CINNAMON SYRUP
- 1/2 tbsp lemon juice
- 2 tbsp rolled oats
- 1 tbsp vegan butter
- 2 tsp Sweet Freedom CINNAMON SYRUP
- vegan vanilla custard for serving
- Preheat oven to 170C.
- In a small bowl coat the apple in the CINNAMON SYRUP and lemon juice.
- Add chopped apple to a lightly greased bowl or ramekin.
- Take your apple mixture and microwave on high for one – two minutes to soften (this speeds up the cooking time but if no microwave, bake for an extra 10 minutes).
- In a separate bowl, add the oats, non-dairy butter and CINNAMON SYRUP and mix it all together with your fingers until all ingredients are well incorporated.
- Put the oat mixture on top of the apples.
- Bake for approximately 6 – 10 minutes or until the highest peaks of the crumble start to turn a light brown colour.
- Serve with custard and an extra drizzle of CINNAMON SYRUP
Individual Apple Crumbles
Individual apple ramekins with a crunchy streusel topping made of oats, brown sugar, and walnuts will impress your visitors. Serve with a scoop of vanilla ice cream or a dollop of whipped cream.
- Level: Easy
- Total: 1 hr 15 min (includes cooling time)
- Active: 25 min
- Yield: 6
- 6 tablespoons cold unsalted butter, cut into bits, plus more for buttering the ramekins
- 2/3 cup rolled oats
- 1/3 cup all-purpose flour (See Cook’s Note)
- 1/3 cup packed light brown sugar
- 1/3 cup toasted walnut pieces
- Pinch fine salt
- 4 baking apples, such as Braeburn and/or Golden Delicious, peeled, cored and chopped
- [For Serving:] Whipped cream or vanilla ice cream
6 6-ounce ramekins
- Position an oven rack to the center of the oven and another in the top third of the oven (about 6-inches from the broiler) and preheat to 375 degrees F. Lightly butter 6 6-ounce ramekins.
- Stir together the oats, flour, brown sugar, walnuts and salt in a medium bowl. Work the butter into the oat mixture with your fingertips until it is in even pea-size pieces. Evenly divide the apples among the ramekins and top with the oat mixture.
- Transfer the ramekins to a baking sheet and bake on the middle oven rack until the fruit bubbles around the sides and the tops are golden, 30 to 35 minutes. Remove from the oven.
- Turn the oven to broil, put the baking sheet with the ramekins on the top oven rack and broil until golden brown, about 2 minutes. Let cool about 15 minutes before serving. Serve warm with whipped cream or ice cream.
When measuring flour, we spoon it into a dry measuring cup and level off the excess. (Scooping directly from the bag compacts the flour, resulting in dry baked goods.)
Single-Serve Apple Pie
Amount per Serving
- Calories: 150
- Protein: 1 g
- Total Fat: 1.5 g
- Unsaturated Fat: 1.5 g
- Saturated Fat: 0 g
- Cholesterol: 0 mg
- Total Carbohydrate: 34 g
- Dietary Fiber: 3 g
- Total Sugar: 20 g
- Natural Sugar: 13 g
- Added Sugar: 7 g
- Sodium: 70 mg
Nothing compares to the aroma or flavor of apple pie right out of the oven. Unfortunately, a typical slice will set you back roughly 500 calories in addition to the copious amounts of sugar and saturated fat in the buttery crust. Instead, indulge in this low-calorie apple pie crumble, which has 3 grams of fiber to help you feel full. It has all the deliciousness of an apple pie without any of the guilt.
- PREP TIME2 minutes
- TOTAL TIME5 minutes
This recipe makes 2 servings:
- • 1 apple finely diced, skin on (about 1.75 cups)
- • ¼ teaspoon ground cinnamon
- • 1 tablespoon firmly packed brown sugar
- • 2 tablespoons water
- • 1 tablespoon corn starch or arrowroot flour
- • 6 cinnamon graham cracker squares
Apple with skin on should be finely chopped and added to a bowl with brown sugar and cinnamon.
Make a slurry in a small bowl by mixing corn starch and water. To the bowl of diced apples, add the slurry, and stir to thoroughly blend.
After one minute in the microwave, remove the bowl and thoroughly stir.
One more minute in the microwave. It ought to be thick and oozy at this point. Graham cracker squares should be added, combined, and then divided between two ramekins. Add an optional dollop of whipped topping and a sprinkle of apple pie spice as garnish.
Health Benefits of Apples
Apples offer more than just crunch, sweetness, and satiation. They can aid in preventing serious illnesses including heart disease, diabetes, cancer, and other conditions if they are a part of a healthy diet. Consider them your hidden weapon for good health.
You’ve probably heard the proverb “An apple a day keeps the doctor away” a million times. It turns out that is more accurate than you may imagine. Studies have shown that apples have significant health advantages, especially in the fight against chronic diseases, which claim the lives of millions of people every year. Here is a quick rundown of the health benefits of eating more apples, along with several delicious ways to include them in your meals.
The nutrition varies slightly between the different apple varieties, but not all that much. Here’s the nutrition breakdown for 1 medium apple:
- 95 calories
- 0 g protein
- 0 g fat
- 25 g carbohydrates
- 4 g fiber
- 8 mg vitamin C
- 98 IU vitamin A
- 195 mg potassium
Apples are strong in fiber (a medium apple includes 4 grams, or approximately 16 percent of your daily value), and they are also high in water content (they are 85 percent water), two things you need to feel full. Apples also take time to eat, which contributes to a feeling of fullness. Quick-digesting foods often leave you hungry, causing you to consume more.
Apples also have a low glycemic index, so eating them won’t cause a surge in blood sugar levels. So even though a red Delicious or a golden Honeycrisp might taste incredibly sweet, your body can handle the sugar. Additionally, eating an apple as a snack can be a sensible method to satisfy cravings because apples are delicious and filling. Simply make sure to consume the entire fruit, peel and all. You’ll feel more pleased thanks to the fiber.
5 Health Benefits of Apples
1. Protects your heart
Apples are healthy for your ticker, according to numerous studies, in a variety of ways. It has been demonstrated that their high fiber content lowers cholesterol (lowering bad LDL cholesterol and increasing good HDL cholesterol). According to a recent small scientific experiment, participants who consumed two apples daily for eight weeks had considerably lower LDL cholesterol readings than those who did not. The fiber and polyphenols in apples are mentioned by the researchers; you gain from the nutrients of the complete fruit functioning together.
A examination of data from Florida State University revealed that eating entire fruits, particularly apples, reduced the risk of high blood pressure in individuals. Additionally, the Women’s Health Research found that women who consumed apples had a lower risk of heart disease of up to 22% throughout the course of the seven-year study. Due to their high fiber content and the flavonoid quercetin they contain, apples and pears were linked to a 52 percent lower risk of stroke, according to a Dutch study.
2. Boosts brain health
Additional proof that a plant-based diet may help prevent dementia was given at the International Conference of the Alzheimer’s Association in 2017 and included results from four sizable research. In one of the investigations, which had 2,000 participants and a six-year follow-up, Swedish researchers discovered that persons who adhered to the Nordic Prudent Dietary Pattern (NPDP) had higher cognitive function than those who consumed more fatty, processed foods. The NPDP recommends eating a variety of fruits and vegetables, including apples, pears, peaches, and other non-root vegetables.
Another study found that older persons in good health who adhered to either the MIND or Mediterranean diets, which both emphasize eating fresh fruits and vegetables, reduced their risk of dementia by 30 to 35 percent. Their cognitive function improved the longer they adhered to the regimen. Although additional research is required, the findings are encouraging, according to experts.
3. May help you lose weight
It is not surprising that apples can aid in weight loss given that one medium apple has under 100 calories and can help you feel full. It turns out that the type of apple you eat makes a difference. According to a study, eating apple slices before a meal made participants feel fuller and more satisfied than eating applesauce, apple juice, or no apples at all. The same study also discovered that participants who started their meals with apple slices consumed 200 less calories on average than those who did not.
Your choice of apple may also have an impact. According to an exciting animal study that was published in Food Chemistry, Granny Smith apples have more fiber that makes you feel full and less carbohydrate than McIntosh, Golden Delicious, and other popular types. Additionally, the substances support the growth of good gut bacteria, which may reduce the likelihood of various issues associated with obesity. A recent lab study carefully examined how we digest the nutrients in whole, skin-on apples and discovered an increase in Bifidobacteria, beneficial components of our microbiome. Prebiotics in apples nourish good gut bacteria.
4. Lowers your risk of type 2 diabetes
The data speaks for itself. Researchers at Tufts University found a strong correlation between eating apples and preventing type 2 diabetes after reviewing a large number of studies. They discovered that those who consumed one or more apples daily had a 23% lower chance of developing the disease than those who did not. A other study including more than 38,000 healthy women found that those who consumed one or more apples daily had a 28% lower risk of type 2 diabetes than those who did not.
And Harvard researchers discovered that those who consumed at least two servings a week of blueberries, grapes, and, yes, apples reduced their risk of developing diabetes by 23% when compared to those who consumed one serving or less per month. The data came from more than 187,000 participants in three long-term studies. According to experts, the fruit’s fiber helps control blood sugar. Antioxidants called flavonoids also have a crucial role.
5. Fights cancer
Apples are among the fruits with the highest antioxidant activity that prevents cancer (second only to cranberries). Eating an apple a day (or more) has been related to a lower risk of colorectal, breast, and prostate cancers. In fact, eating one or more servings of apples each day helped cut the risk of colorectal cancer more than consuming any other fruit, according to a review of numerous Italian research. Eating apples may help prevent lung and prostate cancer, according to other human research. However, the peel should not be discarded because it contains the majority of the antioxidants that fight cancer.