two full-gaps diet apple dessert recipes for fall

I love apples. I love the smell of apples, the taste of apples. and all things apple. But when I decided to stick to a healthier lifestyle, caramel apples and apple pie didn’t hit high on my list of fall desserts.

Here, though, are two recipes you’ll absolutely love! My husband and I have been invited to friends’ house high up in the mountains above Rifle, Colorado, and they are GAP compliant, too. The dinner is tomorrow, and I’m still teetering on the fence. Which should I take?

Baked Apple Custard

Grain-free, dairy-optional, GAPS-legal comfort food.

Ingredients

• 3 large apples (sweet-tart like Honeycrisp or Pink Lady)

• 3 eggs

• 1 cup full-fat coconut milk (or homemade raw milk yogurt if tolerated)

• 2–3 Tbsp raw honey (to taste)

• 1 tsp cinnamon

• ¼ tsp nutmeg

• 1 tsp pure vanilla extract (or scrapings of ½ vanilla bean)

• Pinch of sea salt

• Optional: chopped walnuts or pecans for topping
  
  
  

Instructions

1. Prep: Heat oven to 350°F (175°C). Lightly grease a small baking dish (8x8) with coconut oil or butter if tolerated.
   

2. Apples: Peel and slice thinly. Arrange slices evenly in the dish.
   

3. Custard mix: Whisk eggs, coconut milk, honey, cinnamon, nutmeg, vanilla, and salt until smooth. Pour over apples.
   

4. Bake: Place the dish in a larger pan and pour hot water around it halfway up the sides (water bath helps even cooking). Bake 35–40 minutes until set in the center.
   

5. Cool: Let rest 10–15 minutes before serving. Sprinkle with nuts if you like crunch.
   

To serve

Warm or chilled, drizzled with extra honey or a spoon of cultured cream. Keeps in the fridge 3–4 days.

“NUTRITIONAL INFORMATION
Per serving:

Calories: ~210
Fat: 11 g
Saturated fat: 9 g
Carbohydrates: 22 g
Fiber: 2 g
Sugars (natural): 18 g
Protein: 6 g
Sodium: 90 mg

Notes:
Most of the calories come from the coconut milk and eggs. Honey provides the sweetness, while apples add natural fiber and pectin.”

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Apple Crisp (GAPS-Legal, Serves 8–10)

Filling

• 6 large apples (mix of tart and sweet — Honeycrisp, Pink Lady, or Fuji work well)

• 3 Tbsp raw honey

• 2 tsp cinnamon

• ½ tsp nutmeg

• 1 Tbsp lemon juice

• 1 Tbsp coconut flour (absorbs juice, keeps it from going soupy)

• Pinch of sea salt

Topping

• 1½ cups almond flour

• 1 cup unsweetened shredded coconut

• ½ cup chopped walnuts or pecans

• ⅓ cup coconut oil or ghee, softened

• 4 Tbsp raw honey (melt slightly if thick)

• 1 tsp cinnamon

• ¼ tsp sea salt

Instructions

1. Preheat oven to 350°F (175°C). Grease a 9×13-inch glass or ceramic dish with coconut oil or ghee.
   

2. Make the filling:
   

• Peel and slice apples about ¼-inch thick.

• Toss in a large bowl with honey, cinnamon, nutmeg, lemon juice, coconut flour, and salt.

• Spread evenly in the prepared dish.
  

3. Mix the topping:
   

• In a separate bowl, combine almond flour, shredded coconut, nuts, cinnamon, and salt.

• Add coconut oil and honey; mix with a fork or your fingers until crumbly.

• Sprinkle evenly over the apples.
  

4. Bake uncovered 35–45 minutes, until the top is golden and the apples are bubbling around the edges.
   

5. Cool at least 15 minutes before serving so the juices thicken slightly.

Serving ideas

• Spoon warm into bowls with a dollop of cultured cream, coconut whipped cream, or a drizzle of extra honey.
  
  

Travels well: bake ahead, cool completely, cover tightly, and reheat 15 minutes at 300°F before serving.

“NUTRITIONAL INFORMATION
Per serving:
Calories: ~285
Fat: 18 g
Saturated fat: 8 g
Carbohydrates: 28 g
Fiber: 4 g
Sugars (natural): 20 g
Protein: 5 g
Sodium: 110 mg

Notes:
The nuts, coconut, and almond flour make this richer and higher in healthy fats. No grains or refined sugar, so it stays GAPS-compliant while feeling indulgent.”