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Is applesauce keto? No, but this homemade recipe is!

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Keto enthusiasts and fans alike often ask, "Is applesauce keto?" Well, here we are to dig into the sweet and saucy details. Spoiler alert: Traditional applesauce isn't exactly keto-friendly. But don't worry! I'll also be sharing a delicious keto recipe for an applesauce alternative.

bowl of applesauce that is not keto

What is the Keto Diet?

Before we dive into the apple sauce specifics, it's important to understand what we mean when we say, "keto." The ketogenic diet, or keto for short, is a low-carb, high-fat diet that aims to put your body into a metabolic state known as ketosis. When in ketosis, your body efficiently burns fat for energy instead of relying on high carb count sources. Many people embark on a keto diet as a method for weight loss, but it also has been linked to other health benefits.

Is Applesauce Keto-Friendly? Unraveling the Truth

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When it comes to following a ketogenic diet, it's crucial to make informed choices about the foods you consume. Applesauce, with its sweet and tangy taste, often finds its way into our daily lives. But is applesauce compatible with the keto lifestyle? In this blog post, we'll dive deeper into the topic, debunking myths and providing you with essential information to help you navigate the world of keto-friendly foods.

The Keto Verdict on Traditional Applesauce

Applesauce is a well-loved food item due to its sweet taste and versatility. It can be a sweet snack on its own, used as a side for pork chops, or even incorporated into desserts like applesauce cake. However, when it comes to being keto-friendly, traditional applesauce doesn't quite fit the bill.

Why, you might ask? The answer lies in its nutritional composition. A typical half-cup serving of unsweetened applesauce contains about 14 grams of sugar. While this might not sound like a lot, on a keto diet where the daily limit of carbs is typically around 20-50g, this small serving can take up a significant chunk of your daily allowance.

Sure, apples are a good source of vitamins and provide dietary fiber, but the natural sugars found in apples cause a spike in blood sugar levels. This can knock your body out of the state of ketosis, making applesauce a less-than-ideal choice for those strictly adhering to a ketogenic diet.

Exploring Low-Carb Applesauce Options

However, fear not! There are alternatives available that can satisfy your cravings for applesauce while still keeping you in the realm of ketosis. One such option is to make your own applesauce using low-carb ingredients.

The Keto Applesauce Alternative: Chayote Squash Applesauce

While classic applesauce isn't the best option for those on a keto diet, I've got a fantastic recipe for a keto-friendly applesauce alternative. This recipe uses chayote squash, a low carb vegetable, to mimic the texture of traditional applesauce. For those who haven't tried chayote, it's a small, green vegetable that takes on the flavor of whatever it's cooked with, making it a perfect substitute for apples.

What You'll Need

Here are the supplies you'll need:

  • Food processor or immersion blender
  • Slow cooker or Instant Pot
  • Airtight container
  • Ice cube trays (optional)

Recipe Details

  • Chayote Squash - 4 (peeled, cored, and chopped)
  • Fresh Lemon Juice - 2 tbsp (for vitamin C and to add tartness)
  • Cinnamon Stick - 1
  • Apple Pie Spice - 1 tsp
  • Pumpkin Pie Spice - 1 tsp
  • Vanilla Extract - 1 tsp
  • Olive Oil - 1 tbsp
  • Sweetener - to taste (Stevia, Monk Fruit, or Erythritol are great options)


  1. Place the chayote squash, lemon juice, cinnamon stick, apple pie spice, pumpkin pie spice, and vanilla extract in the slow cooker or Instant Pot.
  2. Cook on low for 6-8 hours (slow cooker) or on high pressure for 8 minutes (Instant Pot).
  3. Once cooked, discard the cinnamon stick and use a food processor or immersion blender to purée until smooth. If you prefer chunky applesauce, you can process less or mash with a fork.
  4. Sweeten to taste, and if desired, portion into ice cube trays to freeze for later use.

Nutritional Information (per serving)

  • Calories: 40
  • Total Fat: 1g
  • Net Carbs: 4g
  • Fiber: 2g
  • Sugar: 2g

This chayote squash applesauce is not only keto-friendly, it's also a delicious applesauce alternative with fewer calories.

Applesauce and the Keto Diet: A Comparison

Now, let's take a look at how traditional applesauce and chayote squash applesauce stack up in a keto diet. Here's a quick comparison:

  • Traditional Applesauce: High in natural sugars and carbs, can disrupt ketosis
  • Chayote Squash Applesauce: Low in carbs and sugars, keto-friendly, and mimics the texture of real applesauce

I hope this comparison helps highlight why traditional applesauce isn't keto-friendly and how chayote squash is a good option as a keto applesauce replacement.

Key Takeaways

  1. Traditional applesauce contains too many natural sugars to be considered keto-friendly: The high sugar content in traditional applesauce can significantly impact your carb intake, making it unsuitable for a ketogenic diet. It's essential to be mindful of your sugar consumption to maintain ketosis.
  2. The high carb count in applesauce can disrupt the state of ketosis: Applesauce, with its natural sugars and carbohydrates, can cause a spike in blood sugar levels, leading to an increased production of insulin. This can hinder your progress in achieving and maintaining ketosis, where your body primarily relies on fat for energy.
  3. There are alternatives available that offer similar delicious flavor without the high sugar content: Fortunately, you don't have to completely give up on the taste of applesauce while following a keto diet. By exploring alternatives and getting creative in the kitchen, you can enjoy a similar flavor experience without the detrimental effects on your carb intake. The recipe for chayote squash applesauce mentioned earlier is one such alternative that provides a low-carb option.
  4. Add flavor without added sugars: Instead of relying on artificial sweeteners or high-carb additives like maple syrup, experiment with spices such as cinnamon, apple pie spice, or pumpkin pie spice to enhance the taste of your homemade applesauce.

Wrapping It Up

In conclusion, traditional applesauce is not keto-friendly due to its high natural sugar content. However, don't be disheartened! With a little creativity and the right ingredients, you can still indulge in a keto-friendly applesauce alternative that offers the same delicious flavor.

As you embark on your keto diet journey, it's important to remember that it's not just about finding foods that fit your meal plan; it's also about discovering new recipes that make the diet enjoyable and sustainable. Exploring alternatives and trying out different flavors can help you stay motivated and satisfied along the way.

So, while you may need to say "no" to traditional applesauce, you can say "yes" to a keto-friendly version that won't disrupt your state of ketosis. Embrace the opportunity to experiment with low-carb ingredients, such as chayote squash, and spices like cinnamon and apple pie spice, to create a delicious applesauce that aligns with your dietary goals.

Here's to happy, healthy, and flavorful eating on your keto journey! Enjoy the process of discovering new recipes and finding what works best for you. Remember, it's all about finding balance, nourishing your body, and making choices that support your well-being. Cheers to your keto success!

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