bowl full of applesauce with fruit
Desserts and Snacks, Family Breakfast recipes

High Protein Sugar-Free AppleSauce Recipe

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Too many leftover apples after? Or just a picky toddler who needs an extra hearty snack, I got you covered with this easy high protein sugar-free applesauce recipe.

I love apple picking with my family so much, but my very eager kiddos always pick way too many apples for us to eat before it roots. And I hate food waste more then I love family time so I took to apple sauce making. My kids love apple sauce and will gladly eat it sans sugar!

However, I wanted to add a little something to this applesauce since we had so much of it. Despite being relatively low on the glycemic index scale (how 50grams will affect your blood sugar), it does have a high glycemic load (ref). Meaning that too much applesauce can actually make it more of a moderate food in terms of spiking your blood sugar. So I wanted to add some protein to help slow that its digestion and make it a bit more filling.

But I did have a secret motive. My strong-willed toddler has decided he only wants applesauce or yogurt for breakfast. So I wanted to add something that would help keep him full and make me feel better about giving my very active toddler applesauce for breakfast…

Ok back to the applesauce making. I used macintosh because they are not super sweet and was very happy with the result. And to satisfy my no food waste desires I was able to use up all our bruised and overripe apples. Save the good crispy one for eating right!!. Just peel, dice and cook with some pumpkin spice or cinnamon for extra flavour.

Ok Now on to the recipes! If you end up making these I would love it if you leave a comment down below or share a photo with me over on Instagram (

Protein-Rich AppleSauce

Recipe by atmytableCourse: SnacksCuisine: glutenfree, dairy free, sugar free, homemade snacksDifficulty: Easy


Prep time


Cooking time




  • 10 macintosh apples, peeled and diced

  • 1 1/2 cups water

  • 1 tbs pumpkin spice

  • 1/8 tsp salt


  • Add your diced apples to a medium pot, add spice and salt and cover with water.
  • Cook on medium low until apples are nice and soft, roughly 20 minutes.
  • You can leave it chunky or transfer to a blender to make it smooth. At this point add in your protein powder and mix until well combined. Good in the fridge for 4 days or freeze in small quantities to enjoy later


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  3. Tom


    How “sugar free” are the apples?
    Can you share the sugar content of the apples?

    Kind regards

    • MAke sure you are buying unsweetened applesauce to start, then you will only have the sugar that is naturally occurring in an apple. For 1/2 cup of applesauce, it is roughly 8-11 grams of sugar (depending on the apple type). the addition of the protein will also help lower the glycemic index or how fast the sugar will enter your bloodstream. I will be updating this post soon to include all the nutritional content of this recipe.

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