PROTEIN APPLE RHUBARB CRUMBLE
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At the weekends, I like to enjoy a healthy dessert that doesn’t step me back on my progress on fat/weight loss. Therefore, I like to include protein in my baking and this Protein Apple Rhubarb Crumble is perfect for this.
When Rhubarb is in season, I like to make the most of it, or at least I try. One of my favorite breakfasts is scrambled egg as my protein source and my cinnamon and raisins bread slathered with my sugar-free strawberry rhubarb jam. They make the best scrumptious breakfast ever.
This Protein Apple Rhubarb Crumble is a two-person dessert or one if it fits in your macros. I usually eat it half with my husband. Or just simply split the recipe in two.
WHY IS THIS APPLE RHUBARB CRUMBLE HEALTHIER?
Starting that it is high in protein, lactose, gluten, and sugar-free. Traditionally crumbles are high in sugar and butter but in this recipe, I am using a blend of erythritol, allulose, monk fruit, and stevia. For the butter part, I used half-fat butter which has less fat than normal butter but more protein. Which helps promote muscle growth.
Also, because we are using oats, a slow-release carb, its different forms such as flour, bran, and fiber make it the best source of carbohydrates. Moreover, it is packed with fiber which is great for making us feel fuller for longer and helping us with our bowel movements.
I don’t know if there is anyone else like me, but when I have a favorite food/dish I like that it fits into my diet. And in this case, is weight/fat loss and muscle building. Therefore, I transform traditional recipes into anabolic/high protein versions, so I can enjoy the good stuff without compromising my goals.
WHAT DO YOU NEED FOR THIS PROTEIN APPLE RHUBARB CRUMBLE?
This healthy tasty treat will come together quickly despite the fact the list of ingredients looks long.
You can read the step-by-step instructions in the recipe card below.
- Apple
- Rhubarb
- Erythritol, allulose, monk fruit, and stevia
- Citric Acid or lemon/lime
- Oat Flour
- Oat Bran
- Oat Fiber
- Tapioca starch
- Coconut desiccated
- Chia Seeds milled
- Vanilla extract
- Cinnamon
- Nutmeg
- Beef Isolate Protein, Isolate Whey Protein, Pea Protein, or Hemp Protein
- Sugar-free syrup
- Half fat butter
- Round baking dish
FAQS ABOUT THIS PROTEIN RHUBARB CRISP:
CAN I SUBSTITUTE THE FLOURS?
Yes, you can use almond and coconut flour. But keep in mind the fat content will increase in the macros.
CAN I USE ANYTHING OTHER THAN SUGAR-FREE SYRUP?
Yes, you can use maple syrup or honey, also be aware the carbs macros will change.
WHAT PROTEIN POWDERS ARE BEST TO USE IN THIS CRUMBLE?
You can use any protein available you have, just remember if your one is sweet you may need to decrease the sweeteners or not, it is all up to your sweet tooth. I have tried beef isolate unflavored and whey isolate and both work, despite what other food bloggers believe, that will produce a gummy texture. In my experience, the result would be like when using cornstarch/flour to thicken up sauces.
CAN I MAKE THIS APPLE RHUBARB CRUMBLE DAIRY-FREE?
If you have a dairy intolerance instead of half fat butter use coconut butter, coconut oil, or any runny nut butter you have on hand. Or simply leave out, for less macro fats. Also, you might need to use vegan protein powder if the lactose-free isolate protein powder does not agree with your allergies.
CAN I MAKE AHEAD THIS PROTEIN RHUBARB CRUMBLE?
Yes, in my experience always tastes better the day after you make it even the 2nd day.
HOW IS BEST TO ENJOY THIS PROTEIN CRUMBLE, HOT OR COLD?
There is no rule of thumb here, you can enjoy this Protein Apple Rhubarb Crumble cold or warm, with cream, custard, or a ball of ice cream on top. I’ll let you make that decision just remember to take into account the calories and macros that you are adding to it.
HOW LONG DOES THIS PROTEIN CRISP LAST IN THE FRIDGE?
I would say a week, but my one never takes that long, is usually gone in 3 days max.
CAN I FREEZE THIS CRUMBLE?
I haven’t done this yet. But I would say yes, just transfer to an airtight container and thaw in the fridge. Turn on your oven and heat it up to bring back the crispiness of the crumble and eat up.
WANT MORE PROTEIN RECIPES?
I am a huge enthusiast of high-protein baked goods for breakfast, snacks, and dessert. If you do so as well, as I am, then I’ll let you down below a few more of my favorites that I think you’ll love:
Carrot Cake Protein Donuts
Protein Magnum Ice Cream Bars
Protein Pumpkin Donuts
Pumpkin Oat Cookies
Red Velvet Protein Donuts
Pumpkin Protein Bread
Double Chocolate Protein Banana Bread
Chocolate Protein Pancakes
Christmas Cake Protein Donuts
Hope you enjoy my recipe and give it a go, snap a picture and tag me on Instagram @ikarlina_l #ikarolina_l so I can see it. Also, I am on Pinterest iKarolinaL and Facebook ikarolinal . It will make my day.
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PROTEIN APPLE RHUBARB CRUMBLE
Course: Recipes, Snack, DessertCuisine: American, Fitness, AnabolicDifficulty: Easy2
servings10
minutes20
minutes286
kcal30
minutesThis Protein Apple Rhubarb Crumble will satisfy your sweet tooth and at the same time help you to build or maintain muscle mass
Ingredients
- Filling
130g Gala Apple and grannie apple
100g Rhubarb Stalk
50g Erythritol/Allulose/Monk fruit, or Stevia
20g Beef Isolate Protein (unflavoured), Whey Protein Isolate, or Vegan Protein in any flavour you like, coconut, vanilla, cinnamon, etc. **
2g Nutmeg
1 tbsp lime/lemon juice or ½ tbsp citric acid
- Crumble
35g Sweetener blend (Erythritol, Allulose, Monk fruit, or Stevia)
20g Beef Isolate Protein (unflavoured), Whey Protein Isolate, or Vegan Protein in any flavour you like, coconut, vanilla, cinnamon, etc. **
20g Oat Flour, gluten-free
20g Oat, rolled fashion, gluten-free
10g Oat Bran, gluten-free
5g Oat Fiber (optional)
1g (½ tsp) Ceylon Cinnamon
15g Sugar-Free Syrup
10g Half Fat Butter, melted and cooled*
Directions
- Pre-heat the oven to 180C/350F.
- Clean, peel and slice the apples and place in a medium saucepan/pot.
- Wash and clean the rhubarb stalk. Cut into chunks of 1cm and place them with the apples.
- Place the pot on the stove on medium heat, add the lime/lemon and stir thoroughly, follow by sweetener, cinnamon, and nutmeg and stir again, cook until the fruit is tender.
- Add the protein and tapioca starch and mix until no dry bits and cook for a further few minutes.
- Transfer to a baking dish and set aside.
- Now prepare the crumble. Place the oats in a food processor, blender, or spice/coffee grinder and pulse a few times to roughly cut them no more than that.
- In a medium bowl add the all-dry ingredients, and mix well, add the sugar-free syrup and melted cooled butter. With the help of a spatula or your clean hands mix all the ingredients until the mixture resembles wet sand.
- Now place the crumble over the fruit mixture and bake for 10min or until golden brown and crunchy.
- Place on a wire rack to cool down before eating.
- Enjoy!
Notes
- * You can swap this for cold-pressed coconut oil just bear in mind the macros will change.
- ** Bear in mind if you use flavoured protein powder the crumble will be sweeter, so you might need to decrease the amount of sweetener. All will depend on your sweet tooth.
Nutrition Facts
2 servings per container
Serving Size1g
- Amount Per ServingCalories286
- % Daily Value *
- Total Fat
6.5g
10%
- Saturated Fat 3.4g 17%
- Trans Fat 0g
- Cholesterol 0mg 0%
- Sodium 160mg 7%
- Potassium 155.1mg 5%
- Total Carbohydrate
35.5g
12%
- Dietary Fiber 9.8g 40%
- Sugars 9.2g
- Protein 23.1g 47%
- Vitamin A 8%
- Vitamin C 3.5%
- Calcium 4.5%
- Iron 4.9%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
