Keto “Apple” Dumplings with Caramel Spice and Keystone Pantry Brown Allulose

When autumn rolls in, apple dumplings are the ultimate comfort dessert — buttery pastry hugging tender fruit, soaked in caramel-spiced syrup. But apples and sugar can make your carb count soar. That’s why we’ve reimagined this fall favorite with keto-friendly ingredients that taste just like the real thing while keeping blood sugar balanced.

This recipe brings together the cozy essence of apples, cinnamon, and caramel — all sweetened naturally with Keystone Pantry Brown Allulose, a low-glycemic sweetener that caramelizes beautifully like brown sugar but adds virtually zero net carbs.

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🍏 Keto “Apple” Dumpling Recipe

Servings: 6 dumplings
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

Ingredients

🧁 For the “Apple” Centers

• 1 medium chayote squash (about 2 cups, peeled, seeded, and diced) – 4g net carbs total

  • Chayote is our secret apple stand-in! When cooked, it takes on the same tender texture as apples with a mild flavor that absorbs spices and sweeteners perfectly.

• 1 tbsp butter – 0g net carbs

  • Adds richness and helps develop that caramelized depth.

• 2 tbsp Keystone Pantry Brown Allulose – 0g net carbs

  • Provides authentic brown sugar sweetness and color without the calories or blood sugar spike.

• ½ tsp ground cinnamon – 0.4g net carbs

  • Classic apple pie spice that brings warmth and coziness.

• ⅛ tsp nutmeg – 0.2g net carbs

  • Adds depth and complexity to balance the sweetness.

• 1 tsp lemon juice – 0.2g net carbs

  • Mimics the natural tartness of apples and brightens the flavor.

Subtotal for “apple” filling: ~4.8g net carbs total (~0.8g per dumpling)

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🥐 For the Dough

• 1 ½ cups almond flour – 6g net carbs

  • Forms the main structure of the pastry — nutty, buttery, and perfectly keto.

• 2 tbsp coconut flour – 4g net carbs

  • Absorbs moisture and adds a tender, flaky texture.

• 1 tbsp Keystone Pantry Brown Allulose – 0g net carbs

  • Helps golden browning and adds a subtle sweetness to the dough.

• 1 tsp baking powder – 0g net carbs

  • Ensures a light, slightly puffed pastry texture.

• 2 large eggs – 1.2g net carbs

  • Binds the dough and adds richness.

• 2 tbsp butter, melted – 0g net carbs

  • Enhances flavor and tenderness.

• ½ tsp vanilla extract – 0.5g net carbs

Subtotal for dough: ~11.7g net carbs total (~2g per dumpling)

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🍯 For the Caramel Sauce

• ¼ cup Keystone Pantry Brown Allulose – 0g net carbs

  • Our star ingredient! Brown Allulose caramelizes beautifully for a deep toffee-like sauce.

• 2 tbsp butter – 0g net carbs

  • Adds creamy texture and rich mouthfeel.

• ¼ cup heavy cream – 1g net carbs

  • Balances sweetness with silky smoothness.

• ¼ tsp sea salt – 0g net carbs

  • Elevates flavor and enhances caramel notes.

• ½ tsp vanilla extract – 0.5g net carbs

Subtotal for caramel: ~1.5g net carbs total (~0.25g per dumpling)

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🧮 Total Estimated Net Carbs per Dumpling:

≈ 3.0g net carbs

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🥣 Instructions

1. Preheat your oven to 350°F (175°C). Line a small baking dish with parchment paper.

2. Prepare the “apple” filling:

   • Melt butter in a skillet over medium heat. Add diced chayote, Brown Allulose, cinnamon, nutmeg, and lemon juice.

   • Cook for 8–10 minutes until the chayote softens and the mixture becomes syrupy and fragrant.

   • Set aside to cool slightly.

3. Make the dough:

   • In a bowl, mix almond flour, coconut flour, baking powder, and Brown Allulose.

   • Whisk in eggs, melted butter, and vanilla extract. Mix until a soft dough forms.

4. Assemble the dumplings:

   • Divide dough into six pieces. Flatten each piece into a small circle.

   • Spoon a bit of the chayote filling into the center and gently fold the dough around it to form a sealed dumpling.

   • Place dumplings seam side down in your prepared dish.

5. Bake for 25–30 minutes, until golden brown.

6. Make the caramel sauce:

   • In a small saucepan over medium heat, melt butter and Brown Allulose together until bubbly and golden.

   • Slowly stir in the heavy cream, salt, and vanilla. Simmer for 2–3 minutes until thickened.

7. Drizzle and serve warm — optionally with whipped cream or a sprinkle of chopped pecans.

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🍮 Nutritional Facts (Per Dumpling)

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❓ FAQ

Q: Why use chayote instead of apples?
A: Chayote has a crisp, apple-like texture and a neutral flavor that perfectly mimics cooked apples when spiced and sweetened — without the high sugar content.

Q: What makes Keystone Pantry Brown Allulose special?
A: Unlike most sweeteners, Brown Allulose caramelizes and browns like real sugar. It’s perfect for fall desserts where deep flavor and golden color are essential.

Q: Can I use zucchini instead of chayote?
A: Yes, but chayote holds its shape better and has less moisture, making it a closer match to traditional apple texture.

Q: Can I make these ahead of time?
A: Absolutely. Prepare and refrigerate unbaked dumplings up to 24 hours in advance, or bake and freeze for up to a month. Reheat at 325°F for 10 minutes before serving.

Q: Is allulose safe for people with diabetes?
A: Yes. Allulose doesn’t raise blood glucose or insulin levels, making it an ideal sweetener for those managing diabetes or following a low-carb lifestyle.