Easy Cinnamon Applesauce (No Added Sugar)
This easy homemade Cinnamon Applesauce combines fresh apples, cinnamon, lemon, and warming spices for a naturally sweet fruit sauce with no added sugar. Vegan, gluten-free, and dairy-free, it can be served as a snack, side dish, topping, or ingredient in other recipes.
- Suitable for diets:
- Dairy-Free
- Vegan
- Vegetarian
Servings:
Why Diabetes Friendly?
- No Added Sugar: The recipe contains no added sugar, honey, maple syrup, or other sweetener; its sweetness comes naturally from the six apples.
- Whole Fruit Base: Apples provide naturally occurring carbohydrate along with fibre and other nutrients. Because the apples are peeled and cooked, the fibre content will differ from eating intact, unpeeled apples.
- Simple Ingredients: The recipe relies on apples, cinnamon, lemon juice, water, and seasonings rather than sugary syrups or sweetened applesauce products.
- Flexible Texture: Choosing chunky rather than completely puréed applesauce preserves more of the fruit's physical structure, although this does not make it carbohydrate-free or eliminate its effect on blood glucose.
- Portion Matters: Six apples contribute naturally occurring sugars and carbohydrates, so serving size is important for diabetes-conscious meal planning. Exact carbohydrate, sugar, and fibre amounts depend on the apple size, variety, final yield, and portion size.
- Pairing Potential: A measured serving can be paired with a source of protein or fat, such as an appropriate unsweetened yogurt or other meal component, to create a more balanced snack or meal.
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Equipment
- Medium saucepan
- Vegetable peeler
- Potato masher or blender
Ingredients
- apples (peeled, cored and chopped) 6 medium
- water ½ cup
- cinnamon 1½ teaspoons
- lemon juice 1 tablespoon
- salt 1 pinch
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Cooking Tips
- Choose Flavourful Apples: Naturally sweet or sweet-tart apples can produce flavourful applesauce without added sugar; the final sweetness will depend on the varieties used.
- Keep It Chunky: Mash the softened apples rather than blending completely if you prefer a chunkier texture and more noticeable pieces of fruit.
- Watch Portions: Divide the finished applesauce into measured portions after cooling if carbohydrate consistency is important to your meal planning.
- Boost The Balance: When serving applesauce as a snack, consider pairing a modest portion with a protein-rich food that fits your dietary needs rather than eating a large portion by itself.
- Adjust Naturally: Before considering sweetener, increase cinnamon or add the optional ginger or nutmeg and adjust the lemon juice to balance the apples' natural sweetness.
- Store Safely: Let the applesauce cool before refrigerating as directed. The recipe does not specify a refrigerated storage duration, so no exact storage period can be determined from the provided instructions.
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Instructions
- Add all ingredients to a saucepan.6 medium apples, ½ cup water, 1½ teaspoons cinnamon, 1 tablespoon lemon juice, 1 pinch salt
- Bring to a gentle boil, then reduce the heat and cover.
- Simmer for 15–20 minutes, stirring occasionally, until the apples are very soft.
- Mash for a chunky applesauce or blend until smooth.
- Taste and add extra cinnamon or lemon juice if needed. Let cool before refrigerating.
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FAQ
- What are the best apples for this recipe? Naturally sweet or sweet-tart apples such as Gala, Fuji, Honeycrisp, Golden Delicious, or McIntosh work well. For more balanced flavour, try combining a sweeter apple such as Gala or Fuji with a tart variety such as Granny Smith.
- Is this cinnamon applesauce diabetes-friendly? It contains no added sugar, with sweetness coming naturally from the apples. Apples still provide carbohydrates and naturally occurring sugars, so portion size should be considered as part of the overall meal or snack.
- How can I make the applesauce higher in fibre? Leaving some or all of the edible apple peel on would retain more fibre, although this changes the original recipe and results in a more textured applesauce.
- How can I add more protein? Pair a ½-cup serving with a protein-rich food that suits your dietary needs, such as unsweetened Greek yogurt. Using dairy yogurt would mean the overall snack is no longer vegan or dairy-free.
- How should I store the applesauce? The recipe instructs letting it cool before refrigerating but does not specify a storage duration. Store the cooled applesauce in a covered container in the refrigerator.
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Nutrition
Per serving
Calories: 96.4kcal
Carbohydrates: 25.7g
Fiber: 3.2g
Sugar: 19g
Fat: 0.3g
Saturated Fat: 0.1g
Trans Fat:
Protein: 0.5g
Nutrition Facts
Easy Cinnamon Applesauce (No Added Sugar)
Serving Size
0.5 cup
Amount per Serving
Calories
96.4
% Daily Value*
Fat
0.3
g
0
%
Saturated Fat
0.1
g
1
%
Sodium
9.3
mg
0
%
Potassium
199.5
mg
6
%
Carbohydrates
25.7
g
9
%
Fiber
3.2
g
13
%
Sugar
19
g
21
%
Protein
0.5
g
1
%
Vitamin C
9.4
mg
11
%
Calcium
16.7
mg
2
%
Iron
0.3
mg
2
%
Magnesium
9.7
mg
2
%
Zinc
0.1
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
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