Creamy, nutritious sugar free applesauce recipe! Better yet our high protein applesauce recipe is the perfect healthy snack or nutritious breakfast for busy families. Are you ready to turn a humble applesauce into a protein powerhouse your family will love? Psst... it's also perfect for apple season when you are sick of apple pie!
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In this blog post, I share how adding protein powder to a classic applesauce recipe not only boosts its nutritional value but also makes it more filling and satisfying for both children and adults. I dive into the science-backed benefits of protein and apples for brain health and explain why this combination is perfect for busy moms looking for quick and easy meal options.
Jump to:
- 👪Why Your Family Will Love This Recipe
- 🥒Will Picky Eaters Like This
- 🧠Brain Benefits
- 🍏Why Add Protein?
- 🍎Best Apple To Use for Sugar Free Applesauce?
- 💡Recipe Tips
- 👩🏽🍳Step-by-Step Instructions
- ⏲️Time-Saving Tips
- 🥡Storaging Homemade Apple Sauce
- ❔FAQ
- 📉Nutrition Highlights
- 🥣Related Recipe
- 📖 Recipe
- Information Source
As a busy mom, I know that apple picking with the fam is our go-to end-of-summer bonding activity. But, let's be real, my overzealous little ones somehow manage to pick enough off the apple tree to feed a small country! Being the anti-food-waste momma that I am, it's time to put those apples to good use—hello, applesauce!
Now, my kids can't get enough applesauce, even our sugar free homemade applesauce recipe. But this mom's got a PhD in Neuroscience, so I figured, why not sneak in some extra nutrients? Enter: protein-packed applesauce!
You see, my tiny, opinionated toddler decided that applesauce and yogurt are his one true breakfast love. By adding protein, I not only make it more filling but also give myself a little pat on the back for offering a nutritious meal to my spirited morning tornado. Mom win!
Fun fact: I've used this protein-boosting trick with mashed potatoes too! Sneak in some red lentils for a well-rounded, satisfying dish. Check out that recipe here if you're looking for more protein power-ups for your little ones!
👪Why Your Family Will Love This Recipe
- Delicious Twist: This isn't just your regular applesauce. It's a tasty twist on a classic that your family will love.
- Protein-Packed: With added protein, this applesauce will keep your family fueled and satisfied with the extra health benefits.
- Kid-Friendly: Our homemade unsweetened applesauce still has a natural sweet and creamy texture. Making this sugar free applesauce a hit even with the pickiest of eaters.
- Mom-Approved: For busy moms juggling meal planning and daily life, this protein-packed applesauce is a lifesaver. It's quick, easy, and nutritious!"
🥒Will Picky Eaters Like This
If you've got a picky eater, you know the struggle. But guess what? This high protein applesauce might just be your new secret weapon! Here's why:
- Kid-Favorite: Applesauce is already a hit with most kids. It's sweet, smooth, and totally veggie-free.
- Protein Boost: We've managed to sneak in some protein without changing the taste or texture. It's like a superhero in disguise!
- Stealthy Ingredient: The secret is protein powder. It blends right into the applesauce, so even the pickiest eaters won't notice it's there.
- Taste-Test Approved: My youngest son couldn't get enough of this protein-packed sugar free applesauce. He was too busy asking for seconds to notice the extra nutrition!
So, go ahead and give this recipe a try. Your picky eaters will be too busy enjoying the deliciousness to notice the extra protein. And you can enjoy a well-deserved victory in the battle of the picky eaters!
🧠Brain Benefits
As a neuroscientist mom, I'm constantly on the lookout for ways to ensure the foods we eat support our brain health and development - and let's be honest, with three growing kiddos at home, mealtime can feel like a wild science experiment!
My oldest has autism, and while I understand that food isn't a cure-all, I firmly believe that providing the right nutrients, like protein, can help support his cognitive function. So, join me on this delicious journey as we explore tasty recipes that not only satisfy our taste buds but also give our brains the little extra push they need to reach their full potential!
The combination of protein powder and apples in our delicious apple sauce protein recipe offers a myriad of benefits for your brain. Let's dive deeper into the science-backed perks of these two ingredients:
Protein Powder:
- Supports neurotransmitter production: Protein is essential for the synthesis of neurotransmitters like serotonin and dopamine, which are crucial for mood regulation and cognitive function1.
- Enhances brain plasticity: Adequate protein intake can promote brain plasticity, which is the brain's ability to adapt and change throughout life2.
- Supports memory and learning: Studies show that protein plays a vital role in memory consolidation and learning processes3.
Apples:
- Rich in antioxidants: Apples are packed with antioxidants, such as quercetin, catechin, and chlorogenic acid, which protect brain cells from oxidative stress and reduce inflammation4.
- May reduce the risk of neurodegenerative diseases: Research suggests that consuming apples may lower the risk of developing Alzheimer's disease and Parkinson's disease5.
- Supports cognitive function: Studies have found that the regular consumption of apples can help maintain cognitive function and reduce cognitive decline in older adults6.
So, not only does our apple sauce protein recipe taste amazing, but it also provides essential nutrients that promote brain health and development for both children and adults. Enjoy this delicious treat with the knowledge that you're fueling your family's brains with the power of science!
🍏Why Add Protein?
Pairing protein with applesauce is like putting together peanut butter and jelly - a match made in culinary heaven! Here are a few reasons why this dynamic duo is worth a try:
- Improved blood sugar control: Remember when I mentioned that protein is like the bouncer at Club Carb? It slows down the digestion and absorption of carbohydrates, leading to a gradual, steady rise in blood sugar levels7. This is great news for those managing diabetes or anyone who prefers to avoid the sugar rollercoaster.
- Increased satiety: Protein is the MVP of mealtime, keeping you fuller for longer and helping to curb those pesky snack attacks8. So, pairing applesauce with protein is like having your own personal hunger bodyguard.
- Balanced nutrition: Applesauce brings the carbs to the table, while protein contributes essential amino acids for building and repairing tissues9. It's like a nutritional dream team, giving you the best of both worlds in one tasty package. And as a mom, I am always looking for a creative way to ensure my kids are getting a balanced meal.
- Convenience: Need a quick and easy snack that's also nutritious? Applesauce and protein have got your back! Just grab your favorite applesauce and pair it with protein-rich foods like Greek yogurt, nuts, or cheese. I've been known to whip up this combo while juggling soccer practice and PTA meetings!
In conclusion, making an applesauce protein recipe is a simple yet effective way to boost the nutritional value and satisfaction of your meals and snacks. Give it a try, and discover the tasty magic that happens when these two ingredients join forces!
🍎Best Apple To Use for Sugar Free Applesauce?
Choosing the right type of apple can make all the difference in your applesauce recipe. Here, we explore some popular apple varieties that you can consider for a naturally sweet and creamy homemade applesauce recipe:
- Fuji Apples: These apples are incredibly sweet and juicy, making them a fantastic choice for a sugar-free applesauce. They hold up well during cooking, offering a nice, smooth texture to your sauce.
- Pink Lady: A favorite among many, Pink Lady apples have a tart yet sweet flavor profile. They provide a vibrant, crisp, and aromatic note to your applesauce, making it a refreshing healthy snack.
- Granny Smith Apples: If you prefer a tart applesauce, Granny Smith apples are your go-to. These apples are crisp and have a sour punch, which can balance well with sweeter apple varieties.
- Red Delicious: These apples are known for their bright red skin and sweet flavor. While they are commonly enjoyed fresh, they can also be used in applesauce. When cooked, they tend to have a milder flavor and a slightly grainy texture. If you're aiming for a sweeter applesauce without adding extra sugar, mixing Red Delicious with tart apple varieties like Granny Smith can create a balanced and flavorful applesauce.
- McIntosh Apples: McIntosh apples are known for their juicy and slightly tart flavor. They break down beautifully during cooking, offering a creamy texture to your applesauce. They are a great choice if you are looking to achieve a smooth and velvety applesauce.
Best Choices for Sugar-Free Applesauce
When it comes to making a sugar-free applesauce, the best approach is to blend different types of apples to achieve a balanced flavor profile. A popular choice is to combine sweet apples like Fuji and Red Delicious with tart apples such as Granny Smith and Pink Lady. This combination allows you to enjoy a naturally sweet and creamy applesauce without the need for extra sugar.
My personal favorite is to use Fuji apples. After adding in the protein powder this apple type helps create a creamy smooth texture.
Experiment with different ratios to find the perfect blend that suits your taste. Remember, the goal is to create a homemade applesauce recipe that is both delicious and healthy, making it the perfect healthy snack for busy moms and their families.
💡Recipe Tips
Now let's make the applesauce-making process as enjoyable as eating it!
- Get the kids involved: My kids LOVE making applesauce with me. It's a safe recipe to let them practice their knife skills. We love using this safety knife to start. You can encourage your little ones to help wash, peel, and core the apples. It's a great way to teach them about food preparation and create lasting memories together.
- Experiment with different apple varieties: Mix and match your favorite apples to create a unique flavor profile that your family will love. Granny Smiths for tartness, Fuji for sweetness - the possibilities are endless!
- Spice it up: A pinch of cinnamon or nutmeg can add depth and warmth to your applesauce. Feel free to get creative with your favorite spices!
- Chunky or smooth? You decide! Blend your applesauce to your desired consistency, whether you're Team Chunky or Team Smooth.
So, what are you waiting for? Give our apple sauce protein recipe a try and watch your family go "core-azy" for this brain-boosting treat!
👩🏽🍳Step-by-Step Instructions
Step 1:
Rinse your apples with water. When making apple sauce you can pick our bruised or very ripe apples to help avoid food waste.
After rinsing, peel the apples to create a smoother apple sauce recipe. You can leave the skins on if you don't mind the texture. The skin is loaded with extra vitamins and fiber. then dice your apples and place them into a cooking pot.
Top tip: Use an apple peeler and apple corer to make this process easier and quicker.
Step 2:
Once peeled, place your diced apples into a large pot. Add in water and spices and bring to a boil. Once boiling, reduce the heat to simmer (low) and cook until tender. About 20 minutes.
Fianlly, place the cooked apples into a high-speed blender or food processor. Then add in your protein powder (we love this brand), and blend until smooth. You can use any protein powder you like, however, I recommend checking to ensure there is no added sugar. This will help keep the grams of sugar to a minimum.
⏲️Time-Saving Tips
Here are some quick hacks to whip up the best applesauce recipe in no time:
- Prep Apples Ahead: Wash, peel, and core the apples a day in advance and store them in the fridge for a head start. Choosing the right kinds of apples can even eliminate the need for added sugar or apple juice (see section on best apples to use above)
- Food Processor Magic: Use a food processor post-cooking for a speedy and creamy applesauce texture.
- Batch Cooking: Make a larger batch and store individual portions in the freezer for a quick snack anytime.
🥡Storaging Homemade Apple Sauce
Fridge: Storing this protein-packed applesauce is a breeze. Just pop any leftovers into an airtight container and into the fridge it goes. It'll stay fresh and tasty for up to 10 days!
Freezer: Got a serious love for applesauce? Double the recipe and freeze it! Spoon the applesauce into freezer-safe containers or zip-top bags (don't forget to leave some room for expansion). Your future self will thank you when you're enjoying this cool treat up to a year later!
Reheating: When you're ready to enjoy your frozen applesauce, just let it thaw in the fridge overnight. If you're in a hurry, you can also defrost it in the microwave. Just be sure to stir it well before serving to ensure even temperature and texture.
❔FAQ
The best kinds of apples for making apple sauce are soft and juicy varieties like Fuji, McIntosh, Honeycrisp, Braeburn, and Jonathan apples. They break down into smooth puree texture when cooked. For a sweet applesauce without adding sugar, I recommend using Fuji apples. Feel free to mix and match different apple types to create a one-of-a-kind flavor fiesta!
If you're a fan of silky-smooth applesauce, you might want to peel the apple skins before cooking. But if you're into bold flavors, added texture, and bonus nutrition points, leave those peels on for a chunky applesauce! Just remember to give the apples a good scrub before getting started.
Pop it into an airtight container and it'll chill happily in the fridge for up to a week. Need to store it longer? Freeze it for up to six months in freezer-safe containers, leaving some wiggle room at the top for expansion. Thaw it in the fridge overnight, and you're good to go.
Yes, you can make your own applesauce without added sugar by using sweet apples or adding other natural sweeteners such as honey, maple syrup, or cinnamon. You can also simply cook the apples down until they are soft and juicy, which will naturally release their sweetness and create a flavorful applesauce.
Homemade applesauce can be healthier than store-bought applesauce, as you have control over the ingredients and can avoid added sugars, preservatives, and other additives that are commonly found in store-bought applesauce. In addition, you can add protein powder to help make this a more well-balanced snack option.
📉Nutrition Highlights
Serving: 1 serving
Calories: 177 kcal
Carbohydrates: 27g
Protein: 20g
Fat: 1g
Sugar: 19g
Vitamin A: 100 IU
Vitamin C: 9mg
In each serving of this best applesauce, you'll find a powerhouse of nutrients that are vital for both brain and overall health. The high protein content (20g) supports muscle health and keeps you full for longer, making it a great option for a healthy snack. The sugar content stands at 19g, which is primarily derived from the natural sugars present in apples. This amount is relatively moderate, ensuring that you can enjoy a sweet treat without the guilt associated with high-sugar recipes.
Moreover, the presence of healthy fats (1g) and essential vitamins like Vitamin A and C contribute to brain health, enhancing memory and cognitive functions. Indulge in this nutrient-rich delicious applesauce, a delightful blend of taste and health benefits, without worrying about the calories!
🥣Related Recipe
If you're looking for more high protein and well-balanced snack ideas, be sure to check out these related recipe posts:
📖 Recipe
High Protein Sugar Free Apple Sauce Recipe
Ingredients
- 10 Fuji Apples peeled and diced
- 1 ½ cups water
- 1 tablespoon pumpkin spice
- ⅛ teaspoon salt
- 1 cups protein powder Unsweetened
Instructions
- Peel and dice your apples. Then add them into a medium pot, add the pumpkin spice and salt and cover with water.
- Cook on medium-low heat until the apples are nice and soft, roughly 20 minutes.
- For a smooth apple sauce transfer the sauce to a high-speed blender (or food processor) and blend until smooth. If you prefer a chunky texture then leave as or use a potato masher or fork to help break down the larger apple pieces.
- Finally, add in your preferred protein powder and mix until well combined. Serve warm or store for later (see notes for storage)
Notes
Nutrition
Information Source
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- Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578)
- Kamphuis, P. J., & Scheltens, P. (2010). Can nutrients prevent or delay onset of Alzheimer's disease? Journal of Alzheimer's Disease, 20(3), 765–775.
- Kelsey, N. A., Wilkins, H. M., & Linseman, D. A. (2010). Nutraceutical antioxidants as novel neuroprotective agents. Molecules, 15(11), 7792–7814
- Hyson, D. A. (2011). A comprehensive review of apples and apple components and their relationship to human health. Advances in Nutrition, 2(5), 408–420.
- Lamport, D. J., Saunders, C., Butler, L. T., & Spencer, J. P. (2014). Fruits, vegetables, 100% juices, and cognitive function. Nutrition Reviews, 72(12), 774–789.
- Nuttall, F. Q., & Gannon, M. C. (2010). The metabolic response to a high-protein, low-carbohydrate diet in men with type 2 diabetes mellitus. Metabolism, 59(2), 170-180.
- Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5), 1558S-1561S.
- Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: Implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565-572.
