The Best Keto Apple Sauce (2024)

FAQs

Is applesauce good for a keto diet? ›

A traditional apple sauce is high in carbs and not allowed on the Keto diet. However, this recipe is made with low-carb zucchini and some apple extract, making it an excellent replacement for your regular apple sauce recipe.

Gala, Golden/Red Delicious, Liberty, and Fuji aren't any better, containing about 11.5g per 100g serving. If you're following a ketogenic diet, apples are just too high in sugar content to be considered for consumption in most cases. Avoid these when possible as they quickly add up in carb counts.

The best apples for applesauce are whatever apples you have on hand and need to use up. However, if you have a choice, we recommend using a combination of sweet and tangy varieties for the best flavor. Popular sweet varieties include Honeycrisp and Fuji, while popular tangy varieties include Granny Smith and Braeburn.

The mellow sweetness of toasted sugar adds complexity. Apple cider vinegar helps brighten cooked fruit. Using skin-on fruit improves both flavor and color in the finished product. Aromatics like cinnamon, orange peel, and rose water intensify the flavor of the apples.

Apple sauce can be a healthy addition to a weight loss diet due to its low calorie and high fiber content. The fiber in apple sauce helps you feel full and satisfied for longer periods of time, which can prevent overeating and unnecessary snacking.

Apples have beneficial nutrients your body needs, but eating the fruit alone can't help promote weight loss. Rather, eating a wide array of foods that includes nutritious carbs, protein and unsaturated fats could support managing a healthy weight.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Are Apples Keto-Friendly? Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Vermont Village. Vermont Village is a highly decorated non-GMO and organic brand that is known for its ingredients. There is no question that this is on the healthier side of applesauces, with its only two ingredients being apples and apple purée, which is also ... just apples.

What apple makes the best sauce? ›

Because it's made from whole apples and just a few other basic ingredients, applesauce may offer many of the same health benefits as whole apples. It may contribute to a balanced diet and help protect against chronic disease.

If you don't have time to wait for reduction, then the best method is to mix arrowroot or tapioca (or both) with a little bit of apple juice or apple cider. Use the resulting mixture as a thickening agent. Add it to the applesauce and let it stew. Before too long, the sauce will have thickened up nicely!

Digestive Health

The soluble fiber in applesauce, in the form of pectin, can be helpful in treating digestive issues, such as diarrhea and constipation. It can help to neutralize the effects of irritable bowel syndrome. Pectin also acts as a prebiotic, which feeds good gut bacteria and promotes good digestive health.

You can safely can all fruits in water or in fruit juice by following reliable canning directions for preparing and processing the fruit. Substitute water or fruit juice for the syrup or sugar pack. When canning without sugar, use high quality fruit. Overripe fruit will soften excessively.

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

Keto practitioners incorporate a variety of different condiments into their diets, including hot sauce, low-carb BBQ sauce, sugar-free ketchup, mustard, ranch dressing, mayonnaise, guacamole, soy sauce, sour cream, and more.

Watermelon, the sweet summertime treat, is 92% water and the lowest-carb fruit by far, with 7.5 carbs for every 100 grams.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.