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Gluten-free Apple Crumble

Vegan, Low Protein (PKU), Gluten Free and Dairy Free

Total Protein Count: 2.6 g Protein
10 Serves = 0.25 g Protein per serve

It has become cold all of the sudden here in Sydney; perfect baking weather! Still in season are apples, not just any apples, the best smelling fresh apples that infuse the whole house with that wonderful autumn aroma. Charlotte loves apples but I did not feel like making the Charlotteats apple pie, so a crumble is a quick and easy alternative. It is also a fun family dish to make that a busy three year old can easily help with.

I love the smell of apples in autumn, but being on the FOPMAP diet, I rarely eat them, but I had to make an exception with this amazingly simple dessert. In place of a lot of flour, I have used puffed brown rice, but you could also use puffed quinoa or buckwheat. It added more texture to the crumble but watch it carefully so they don’t burn in the oven.

Autumn apples remind me of family. When I was a child, the whole family would make a trip into the mountains in Utah to the apple farms. There we would watch the local family make fresh apple cider (not the alcoholic version) and we would inevitable leave with at least a few gallons of this magic.

With my own family, I hope an annual pie or crumble will become our tradition and something Charlotte will remember of her childhood. Normally, we visit the local Bondi farmers market where we are spoiled for choice and she always samples the slices offered to her. However, this year we made a day trip to the Blue Mountains of Sydney in search for the locally famous Bilpin apple. It was worth the trek and brought back those childhood memories of my own.

charlotteats apple pie 5


8-10 medium sized apples of your choice
2 Tbsp lemon juice
1/3 cup / 40 g raisins or sultanas (1.3 g protein)
2 tsp ground cinnamon
1 tsp ground nutmeg
2 teaspoons vanilla extract

Crumble Topping:

1/2 cup / 75 g self raising gluten free flour (1.5 g protein)
1/2 cup / 7 g puffed brown rice or buckwheat (0.6 g protein)
1/3 / 58 g cup coconut or brown sugar
1 1/2 teaspoons ground cinnamon
3 Tbsp dairy free butter, softened


Core, skin and cut the apples into 2cm slices and place in a large bowl.

Preheat oven to 180°C (350°F). Place the apple, sugar, lemon juice and cinnamon in a large bowl and mix to combine. Transfer to a 1.5-litre-capacity ovenproof dish.

To make the crumble topping, combine flour, puffed rice, brown sugar, cinnamon and butter in a large bowl. Using your fingertips, rub butter into flour mixture until mixture resembles coarse bread crumbs.

Sprinkle crumble topping over apples.

Bake for 35 minutes (on the middle rack) or until the crumble is golden and apples are soft.


– Serve with lactose free cream, yogurt or ice cream.

charlotteats apple crumble


  1. This looks so lovely. Would love to try it at home. I have a gluten, dairy and egg allergy. For the first time I’ve seen a recipe that has ingredients that I can find in India. Thanks a lot !!


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