Protein Apple Crumble Meal Prep

This recipe is top 9 allergen free. Protein amount vary by the brand you choose

Craving a sweet treat that fits into your healthy lifestyle? Look no further than this dairy-free, gluten-free protein apple crumble. This easy-to-make dish is not only perfect for satisfying your sweet tooth but also packs a nutritional punch with added protein. And best of all, it can be prepped in advance, making it a perfect addition to your meal plan for the week.

In this blog post, we’ll dive into the health benefits of this dairy-free, gluten-free protein apple crumble, provide a detailed recipe, and give you tips on how to meal prep and store it for long-lasting freshness. We’ll also explore ways to customize the crumble to suit your tastes and dietary needs.

Why Dairy-Free, Gluten-Free Protein Apple Crumble?

Apple crumble is a classic dessert that is warm, comforting, and satisfying. However, traditional versions are often loaded with sugar, butter, and refined flour, making them less than ideal for those who are gluten-free, dairy-free, or looking for a more balanced, protein-packed option.

That’s where this protein apple crumble comes in. It’s made with wholesome, gluten-free ingredients, contains no dairy, and uses protein powder to help boost the nutritional profile. This makes it not just a delicious dessert, but also a great post-workout snack, a wholesome breakfast, or a sweet yet guilt-free snack during the day.

Here’s why you should try this dish:

• Dairy-Free: Made without butter or dairy-based products, this crumble is perfect for those with lactose intolerance or dairy sensitivities.
• Gluten-Free: Using gluten-free oats and almond flour makes this crumble a safe and tasty option for those with celiac disease or gluten intolerance.
• High in Protein: Adding protein powder turns this crumble into a more balanced dish that can help keep you full longer and support muscle recovery.
• Meal Prep Friendly: This apple crumble can be prepped ahead of time and stored, making it an easy addition to your weekly meal prep routine.

The Health Benefits of Apples

Before we get into the recipe, let’s highlight the main ingredient: apples. These fruits aren’t just delicious; they’re packed with vitamins, fiber, and antioxidants. Here are a few reasons why apples are a fantastic addition to your diet:

• Rich in Fiber: Apples contain both soluble and insoluble fiber, which helps regulate digestion and can keep you feeling full and satisfied.
• Low in Calories: Apples are relatively low in calories, making them a great option for those looking to manage their weight while still enjoying a sweet treat.
• Antioxidant Powerhouse: Apples are rich in antioxidants, including vitamin C and flavonoids, which help protect your cells from damage caused by free radicals.
• Heart-Healthy: The fiber in apples has been linked to improved heart health, including reduced cholesterol levels and lower blood pressure.

Oat layer Ingredients: Makes 2 servings

1 C Oats, gluten free I use Trader Joe’s brand

2 ripe banana, smashed

2 tbsp maple syrup

1 C Milk of your choice I use Oat milk

1 tsp baking powder

1 scoop protein powder

Apple layer ingredients:

2 apples, peeled and chopped into 1/2-1” pieces

1 tsp cinnamon

2 tsp coconut sugar or brown sugar or date sugar

Crumble top ingredients:

1 C oat flour

1/2 C almond flour (or more oat flour)

4 tbsp coconut sugar, date sugar or brown sugar

5 tbsp arrowroot starch, tapioca starch or corn starch

4 tbsp coconut oil or avocado oil

2 tbsp maple syrup

1 tsp vanilla

Directions:

1. Preheat oven to 350F

2. Directly in your baking dish mix the oats layer ingredients.

3. In a separate bowl mixing the apple layer ingredients. Spread them evenly on top of the oat layer

4. Mix the crumble top ingredients until 90% of the topping is crumble pieces takes about 3-5 minutes. Layer on top of the apples until completely covered

5. Bake for 40 monutes

Serve as is as a snack or dessert OR pair with high protein yogurt and have it for breakfast!

Meal Prep and Storage Tips

One of the best things about this dairy-free, gluten-free protein apple crumble is that it’s perfect for meal prepping. You can make a batch ahead of time and store it in individual portions for easy grab-and-go snacks or quick breakfasts throughout the week.

Here are a few tips for meal prepping and storing your apple crumble:

• Fridge Storage: Once the crumble has cooled, store it in an airtight container in the refrigerator. It will stay fresh for up to 4-5 days. Simply reheat a portion in the microwave for 30-60 seconds when you’re ready to enjoy it.
• Freezer Storage: If you want to store the crumble for longer, you can freeze it. Portion the crumble into individual servings, wrap each one tightly in plastic wrap, and place them in a freezer-safe container. The crumble will keep in the freezer for up to 3 months. When you’re ready to eat, thaw it in the fridge overnight and reheat in the microwave or oven.
• Reheating: For best results, reheat the crumble in the oven at 350°F for about 10-15 minutes, or until warmed through. This will help the topping regain its crispiness.

When to Enjoy Dairy-Free, Gluten-Free Protein Apple Crumble

One of the greatest things about this protein apple crumble is its versatility. Here are some of the ways you can enjoy it:

• Breakfast: Serve warm apple crumble with a dollop of dairy-free yogurt or a splash of almond milk for a hearty and satisfying breakfast.
• Snack: Grab a portion of the crumble for a mid-morning or afternoon snack that’s high in fiber and protein, keeping your energy levels steady.
• Dessert: Satisfy your sweet tooth with a healthy dessert option. Pair it with some dairy-free ice cream or whipped coconut cream for a more indulgent treat.

Final Thoughts on Dairy-Free, Gluten-Free Protein Apple Crumble

This dairy-free, gluten-free protein apple crumble is the perfect balance of healthy and indulgent, offering a tasty way to enjoy the flavors of fall while staying true to your dietary needs. Whether you’re gluten-free, dairy-free, or just looking to incorporate more protein into your meals, this recipe is sure to become a staple in your meal prep rotation.

The combination of tender, spiced apples with a crispy, protein-packed crumble topping is satisfying and nutritious, making it a great option for breakfast, snacks, or even dessert. Plus, it’s easy to customize and store, so you can enjoy it anytime you crave something sweet and wholesome.

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