Healthy Microwave Cinnamon Apple Crisp (Vegan, Gluten-Free)
This single-serve microwave cinnamon apple crisp is a quick, high-fibre dessert that's vegan, diabetes-friendly, and gluten-free when made with certified GF oats. Ready in just 5 minutes with wholesome ingredients, this recipe makes for cozy treat you can enjoy anytime of the day.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- No added sugar (or optional low-sugar sweeteners) helps manage blood glucose levels.
- High fibre from oats, apple, and flaxseed slows down carbohydrate absorption.
- Healthy fats from olive oil and walnuts aid in satiety and help regulate post-meal blood sugar.
- Portion-controlled size keeps carbs and calories in check.
- Low glycemic index ingredients like cinnamon, oats, and apples support stable blood sugar.
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Equipment
- Microwave-safe bowl or ramekin ((8 oz or larger))
- Small mixing bowl ((for topping))
- Peeler and knife
Ingredients
For the apple filling:
- apple (e.g., Gala or Honeycrisp, peeled and chopped) 1 small
- cinnamon ¼ tsp
- vanilla extract ⅛ tsp
- lemon juice 2 tsp
- allspice (or nutmeg) 1 pinch
- maple syrup (optional, or a few drops of monk fruit sweetener) ½ tsp
For the crisp topping:
- rolled oats 1 tbsp
- almond flour 1 tbsp
- flaxseed (ground ) 1 tsp
- cinnamon ½ tsp
- salt 1 pinch
- olive oil 1 tsp
- walnuts (chopped) 1 tsp
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Cooking Tips
- Use firm apples like Gala, Fuji, or Honeycrisp for better texture after microwaving.
- Stir the apples halfway through cooking to ensure even softening.
- For more crisp topping, microwave the crumble separately for 30 seconds before adding it on top.
- Add a dollop of unsweetened Greek yogurt or coconut yogurt for creaminess without added sugar.
- Swap walnuts for sunflower seeds for a nut-free version.
- Add a few raisins or a pinch of cardamom for variety, but keep portion small for sugar control.
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Instructions
- In a microwave-safe bowl or ramekin, combine chopped apple, cinnamon, vanilla, and lemon (and optional sweetener if using). Stir to coat.1 small apple, ¼ tsp cinnamon, ⅛ tsp vanilla extract, 2 tsp lemon juice, 1 pinch allspice, ½ tsp maple syrup
- Microwave for 1½–2 minutes, or until the apples begin to soften.
- While the apples cook, mix all topping ingredients in a small bowl until crumbly.1 tbsp rolled oats, 1 tbsp almond flour, 1 tsp flaxseed, ½ tsp cinnamon, 1 pinch salt, 1 tsp olive oil, 1 tsp walnuts
- Carefully remove the bowl from the microwave. Spoon the oat topping over the apples.
- Microwave for another 30–60 seconds until the topping is warm and slightly crisped.
- Let cool for 1–2 minutes. Serve as is, or top with a dollop of plain Greek yogurt or a splash of unsweetened almond milk.
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FAQ
- Can I make this nut-free?
Yes, just omit the walnuts or replace them with seeds like pumpkin or sunflower. - Is this recipe gluten-free?
It is if you use certified gluten-free rolled oats. - Can I use steel-cut oats instead?
No, steel-cut oats won’t cook properly in the microwave for this recipe. - What kind of apple works best?
Sweet-tart, firm apples like Gala, Fuji, or Honeycrisp work well and soften nicely in the microwave. - Is it okay to skip the maple syrup?
Absolutely—especially if your apple is naturally sweet. A few drops of monk fruit or stevia work well too. - Can I double this recipe?
Yes, just use a larger microwave-safe dish and increase cook time slightly (add 30–60 seconds total).
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Nutrition
Per serving
Calories: 221.6kcal
Carbohydrates: 31.7g
Fiber: 6.8g
Sugar: 18.4g
Fat: 10.7g
Saturated Fat: 1.1g
Trans Fat:
Protein: 3.6g
Nutrition Facts
Healthy Microwave Cinnamon Apple Crisp (Vegan, Gluten-Free)
Serving Size
1 cup
Amount per Serving
Calories
221.6
% Daily Value*
Fat
10.7
g
16
%
Saturated Fat
1.1
g
7
%
Sodium
42.4
mg
2
%
Potassium
241.9
mg
7
%
Carbohydrates
31.7
g
11
%
Fiber
6.8
g
28
%
Sugar
18.4
g
20
%
Protein
3.6
g
7
%
Vitamin C
10.9
mg
13
%
Calcium
57.3
mg
6
%
Iron
1.1
mg
6
%
Magnesium
33.2
mg
8
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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