This article explores the world of keto-friendly blueberry crumbles, offering a variety of recipes and tips to create a delicious and satisfying dessert while adhering to a low-carb lifestyle. Whether you're using fresh or frozen blueberries, this guide provides everything you need to bake a perfect keto blueberry crumble.
What is a Crumble?
Before diving into the recipes, it's essential to understand what a crumble actually is. Crumbles and crisps are very similar, but the name originated in England. Both contain fresh fruit and are covered with a streusel topping that gets baked. A crisp is a baked fruit dessert topped with a crisp and crunchy layer of ingredients. A crumble is a baked fruit dessert with a layer of streusel-like topping made with flour, sugar, and butter. The topping rarely includes oats or nuts. Cobblers are a fruit dessert baked with biscuit-style topping. It’s called a cobbler because its top crust is not smooth like a pie crust but rather “cobbled” and coarse.
Why Keto Blueberry Crumble?
For those following a ketogenic diet, traditional desserts are often off-limits due to their high sugar and carbohydrate content. However, this keto blueberry crumble offers a guilt-free alternative. It uses low-carb sweeteners and almond flour to create a dessert that satisfies your sweet tooth without derailing your diet.
Key Ingredients and Their Substitutions
Berries
Blueberries are the star of this dessert, offering a burst of flavor and antioxidants. Fresh or frozen blueberries can be used, with frozen berries being a convenient option during the off-season. You can use any combination of low carb berries you like or have in your fridge. Besides blueberries, blackberries, raspberries, or strawberries can be added.
Low-Carb Sweeteners
Traditional recipes use sugar, but this recipe uses low-carb sweeteners such as monk fruit sweetener, Swerve, erythritol, or stevia. Monk fruit sweetener is often preferred for its taste.
Read also: Easy Low-Carb Cheese Crackers
Almond Flour
Almond flour replaces traditional wheat flour, providing a low-carb base for the crumble topping. Almond meal can be found at most grocery stores and is the main nut flour providing the bulk and replaces the oats.
Coconut Flour
Coconut flour helps to soak up moisture and give the topping the desired texture.
Fats
Ghee, grass-fed butter, or coconut oil are used to add richness and flavor to the crumble topping. Coconut oil when combined with almond flour has a shortbread flavor and texture in spite of being gluten-free and dairy-free.
Thickening Agent
Xanthan gum is used to thicken the blueberry filling. You can leave it out if you prefer or use arrowroot flour for paleo.
Optional Additions
Pecans add texture and flavor to the crumble topping. Vanilla extract and cinnamon enhance the overall flavor profile.
Read also: Keto Calorie Counting: A Detailed Guide
Keto Blueberry Crumble Recipe
This recipe is adapted from multiple sources to provide a comprehensive guide to making the perfect keto blueberry crumble.
Ingredients
For the Blueberry Filling:
- 2 cups blueberries, fresh or frozen
- 1/4 cup monk fruit sweetener (or your preferred low-carb sweetener)
- 1 teaspoon xanthan gum (optional, for thickening)
- 1 teaspoon lemon juice
For the Crumble Topping:
- 1 cup almond meal
- 1 cup unsweetened desiccated or shredded coconut
- 1/4 cup monk fruit sweetener (or your preferred low-carb sweetener)
- 1/3 cup coconut oil (or melted butter)
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon sea salt
- 1/4 cup pecans, finely chopped
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Prepare the Blueberry Filling: In a medium bowl, toss the blueberries with sweetener, lemon juice, and xanthan gum (if using).
- Transfer to Baking Dish: Pour the blueberry mixture into a lightly greased 8 or 9-inch cast iron skillet or a 9x9-inch baking pan.
- Make the Crumble Topping: In the same bowl, add the almond meal, coconut, sweetener, coconut oil (or melted butter), vanilla, cinnamon, and salt. Use a fork or your hands to combine the mixture until it forms small pea-sized clumps. Stir in the chopped pecans.
- Spread the Topping: Spread the crumble mixture evenly over the blueberries, pressing down lightly.
- Bake: Bake for 28 to 35 minutes, or until the topping is golden brown and the edges are bubbling.
- Cool and Serve: Let the crumble cool slightly before serving. It's delicious served warm with a scoop of low-carb ice cream or whipped cream.
Tips and Variations
- Frozen Berries: If using frozen berries, bake the cobbler a little longer.
- Sweetness: Taste your blueberries before adding sweetener and adjust accordingly.
- Thickening: If you prefer a thicker filling, increase the amount of xanthan gum.
- Nuts: Feel free to experiment with different nuts in the topping, such as almonds or walnuts.
- Individual Ramekins: For individual servings, bake the crumble in ramekins for 16-18 minutes.
Nutritional Information
A serving of keto blueberry crumble contains approximately:
- Calories: 270 kcal
- Fat: 24g
- Carbohydrates: 14g
- Fiber: 7g
- Net Carbs: 7g
- Sugar: 5g
- Protein: 5g
Note: Nutritional information is approximate and may vary based on specific ingredients and serving sizes.
Serving Suggestions
This keto blueberry crumble is delicious on its own, but it can also be enhanced with various toppings:
- Low-Carb Ice Cream: A scoop of sugar-free ice cream adds a creamy and cold contrast to the warm crumble.
- Whipped Cream: Homemade whipped cream, without added sugar, is a light and fluffy topping option.
- Coconut Cream: For a vegan option, coconut cream provides a rich and creamy topping.
Making Ahead and Storage
Freezing
This paleo crisp can be made ahead of time and stored in the fridge or frozen to enjoy later on. Either freeze the fruit crisp prepared & unbaked or you can bake it and then freeze it. We like t it unbaked so that the topping doesn’t get over browned. Once you’ve assembled the crisp, wrap it in two layers of aluminum foil and mark the date that you’ve prepared it.
Read also: Magnesium Supplements for Keto
Refrigerating
Leftovers should be stored in the refrigerator, covered, for up to 3 to 4 days.
Common Mistakes to Avoid
- Overbaking: Overbaking can result in a dry crumble. Keep an eye on the topping and remove it from the oven when it's golden brown.
- Using Too Much Sweetener: Start with less sweetener and adjust to taste, as some berries are naturally sweeter than others.
- Skipping the Thickening Agent: If you prefer a thicker filling, don't skip the xanthan gum or other thickening agent.
Health Benefits of Blueberries
Blueberries are not only delicious but also packed with health benefits:
- Antioxidants: Blueberries are high in antioxidants, which help protect the body against damage from free radicals.
- Vitamins and Minerals: They are a good source of vitamins C and K, as well as manganese.
- Low in Calories: Blueberries are relatively low in calories, making them a healthy addition to any diet.