Low-Calorie, High-Protein Apple Crumble (Comfort Food Without the Guilt)

Look — we all love dessert.

But most apple crumble recipes out there are basically sugar bombs disguised as fruit.

Classic apple crumble is:

• Butter (lots of it)

• Sugar (way too much)

• Flour (for vibes, I guess)

• And just enough apple to make you feel slightly less guilty

Not exactly ideal when you’re trying to stay in a calorie deficit or hit your protein goals.

But what if I told you that you can have your apple crumble and stay on track?

This recipe is easy, cheap, high-protein, low-calorie, and honestly — pretty amazing.

Let’s get into it.

What Makes This Apple Crumble "Healthy"?

We’re making smart swaps:

• Protein powder instead of some of the flour

• Greek yogurt for extra protein and creaminess

• Oats for fiber (not just empty carbs)

• Minimal sugar — letting the apples do most of the work

• Optional low-calorie sweeteners (like monk fruit or stevia)

The result?

Warm, cinnamon-y apple crumble that feels like dessert — but fuels your goals.

Ingredients for High-Protein Apple Crumble (Serves 4)

Apple Filling:

• 3–4 medium apples (Granny Smith or Honeycrisp are best)

• 1 tbsp lemon juice

• 1 tsp cinnamon

• 1 tbsp brown sugar or sugar substitute (optional)

• 1/4 cup water

Protein Crumble Topping:

• 1/2 cup quick oats

• 1 scoop vanilla protein powder (whey or plant-based)

• 1 tbsp almond flour (or regular flour)

• 1 tbsp melted coconut oil or light butter

• 1–2 tbsp sugar substitute (monk fruit, stevia, or a little real sugar)

• 1/2 tsp cinnamon

• Pinch of salt

• 1–2 tbsp unsweetened almond milk (if needed to mix)

Optional High-Protein Topping:

• 1/2 cup non-fat Greek yogurt (for serving)

• Dash of cinnamon or sugar-free syrup

Nutrition Per Serving (Rough Estimate — Depends on Exact Ingredients)

Apple Crumble ~210 cals~ 15g protein

With Greek Yogurt ~270 cals ~23g protein

Instructions

1. Preheat Oven to 350°F (175°C)

Get your baking dish ready (an 8x8 dish or smaller is perfect).

2. Prep the Apple Filling

• Peel and slice apples thin.

• Toss them in lemon juice, cinnamon, brown sugar (optional), and a little water.

• Place them in your baking dish.

3. Make the Protein Crumble Topping

In a separate bowl, mix:

• Oats

• Protein powder

• Almond flour

• Sweetener

• Cinnamon

• Salt

Add melted coconut oil or butter and mix until crumbly.
If it’s too dry, add 1 tbsp almond milk at a time until it sticks together.

4. Assemble & Bake

Sprinkle the protein crumble evenly over your apples.

Bake for 25-30 minutes until:

• Apples are soft

• Crumble topping is golden

Your kitchen will smell absurdly good.

5. Serve & Top With Greek Yogurt

Spoon into a bowl, top with Greek yogurt, and maybe a little sugar-free syrup if you want that extra sweetness.

Why This Works (Food Nerd Breakdown)

• The protein powder blends perfectly into the crumble topping — adding structure and flavor without messing with the texture.

• Greek yogurt adds extra protein and creaminess — making this feel like a full dessert, not just fruit with oats.

• The apples themselves provide natural sweetness and fiber — keeping calories lower than most desserts.

Variations & Customization

Want Lower Calories?

• Skip the butter or coconut oil and just use almond milk for the topping.

• Skip the added sugar entirely (apples are sweet enough).

Want More Protein?

• Use 2 scoops of protein powder in the topping (add more almond milk as needed).

• Add extra Greek yogurt on top or mix protein powder into the yogurt.

Need It Vegan?

• Use plant-based protein powder.

• Use a dairy-free yogurt alternative.

• Use maple syrup or agave if avoiding artificial sweeteners.

Bonus Tips for Meal Prep

• This recipe stores well in the fridge for 3-4 days.

• Reheat in the microwave or oven.

• You can double or triple the recipe for bigger batches.

Why I Love This Recipe (And You Will Too)

Real talk — eating healthy doesn’t mean eating boring.

This high-protein apple crumble:

• Feels indulgent

• Smells like fall

• Hits your sweet tooth without wrecking your calories

• Keeps you full longer because of the protein and fiber

• Costs way less than buying a protein bar that tastes like chalk

Final Thoughts: Healthy Comfort Food Exists — You Just Have to Be Smart About It

Look, I’m not telling you to never eat real apple pie again.

But when you want something sweet, cozy, and high-protein — without completely nuking your calorie budget — this apple crumble is undefeated.

It's comfort food that works for your goals.