Apple Crumble

Tanya Eisenwasser

Print Recipe

A warm, comforting dessert that fills the kitchen with the smell of baked apples and cardamom. Simple to make and safe for a low histamine diet.

Prep 15 min

Cook 40 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

Apple Filling

• 4 medium apples (about 1.5 lbs)
• 1 tablespoon arrowroot starch
• 1/2 teaspoon ground cardamom
• 1/4 teaspoon ground ginger
• 1/4 teaspoon monk fruit powder
• Pinch of salt

Crumble Topping

• 1 1/4 cups certified gluten-free rolled oats
• 3 tablespoons coconut flour
• 1/4 cup coconut oil, melted
• 2 tablespoons maple syrup
• 1/4 teaspoon monk fruit powder
• 1/4 teaspoon ground cardamom
• Pinch of salt

Instructions

Prep the Apples

1. Preheat oven to 350°F (175°C).
2. Wash apples and cut into 1/4-inch slices. Leave the skins on for extra nutrients.
3. Place apple slices in a large bowl.
4. Add arrowroot starch, cardamom, ginger, monk fruit powder, and salt. Toss to coat evenly.
5. Spread the apple mixture in an 8x8-inch baking dish.

Make the Topping

1. In a medium bowl, combine oats, coconut flour, cardamom, and salt.
2. Pour in melted coconut oil and maple syrup.
3. Add monk fruit powder and stir until the mixture is crumbly and clumps together slightly.

Assemble and Bake

1. Scatter the crumble topping over the apples in loose clumps. Do not press down.
2. Bake for 35-40 minutes until the topping is golden brown and apple juices are bubbling around the edges.
3. Let cool for 10 minutes before serving.

Tips & Substitutions

• Apple varieties. Choose firm apples that hold their shape when baked. For best flavor, mix one tart variety (Granny Smith) with one sweet variety (Honeycrisp or Fuji).
• Butter option. Swap coconut oil for ghee or unsalted butter if you tolerate dairy.
• Oat sensitivity. Some people react to oats even when gluten-free. If you're unsure, test oats separately before making this recipe.
• Oat-free version. Replace oats with 1/2 cup coconut flour plus 1/4 cup chopped pecans or macadamia nuts.
• Sweetness level. Adjust monk fruit to taste. Some prefer a bit more maple syrup in the topping for extra caramelization.
• Cardamom substitute. If you tolerate cinnamon, you can use 1/4 teaspoon cinnamon instead, though cardamom is generally safer for histamine intolerance.

Why This Works

Apples. Low in histamine and generally well tolerated. Apple skins contain quercetin, a compound sometimes discussed in mast cell research, though individual response varies. Leaving the skins on adds fiber and nutrients.

Cardamom. A warming spice that adds depth without the histamine concerns some people have with cinnamon. Well tolerated by most.

Monk fruit. A natural sweetener that adds sweetness without affecting blood sugar. Well tolerated by most people with histamine intolerance.

Coconut oil and flour. Provide richness and structure without dairy. Coconut is generally well tolerated on a low histamine diet.

Gluten-free oats. Certified gluten-free oats provide fiber and create that classic crumble texture without wheat.

Storage

Best enjoyed warm from the oven. Store leftovers covered in the refrigerator for up to 2 days. Reheat individual portions in a 300°F (150°C) oven for 10-15 minutes. Note that leftovers may affect some people more than fresh, so pay attention to your tolerance.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.