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Take your brunch to the next level with not just a keto dutch baby, BUT, a Keto APPLE dutch baby, complete with sugar-free salted caramel to go on top! Just adding a few very tiny slices of apple cooked in butter and a little sugar-free sweetener baked right INTO your dutch baby go a long way in flavoring this delicious buttery, oven-baked, puffy pancake, WITHOUT adding barely any carbs! Once, you add the salted caramel drizzles on top, breakfast starts to taste more like dessert and you’ll never go back to plain old keto pancakes ever again. And.. it’s all healthy ingredients, no sugar, and no gluten! Half the pan pictured (one serving) is ONLY 3 grams of net carbs, and the dutch baby batter is made IN THE BLENDER so it’s actually quite easy!!
It took me a quite a few tries to finally create a keto dutch baby recipe that tasted AND looked like a real dutch baby. Once I had the my keto dutch baby recipe down, I immediately started dreaming up new flavor variations. One of the most popular dutch baby recipes for regular carby dutch babies is the apple dutch baby. So, I researched the amount of net carbs in a grannysmith apple, to see just how much I could add. Well, it turns out, a medium grannysmith apple has an average 19 grams of net carbs in it!
I quickly realized that I could totally work just a few slices of grannysmith apple into my daily carbs on keto! For this recipe, I used only 1/6th of a grannysmith apple, cut into 6-7 very thin slices. Then I cooked them in a skillet in a little butter until they were soft and just turning golden, then I add a little erythritol (powdered) sweetener and one dash of cinnamon! After that, all I had to do was mix up the keto dutch baby ingredients in the blender (takes less than 2 mins), and then make the keto salted caramel (takes 7 mins) while the dutch baby was baking!
Alas, I think this may be my new ALL TIME FAVORITE keto breakfast treat. And I say, treat, because it is one heck of a treat. It tastes like an apple pie crossed with a yorkshire pudding, crossed with a caramel apple! AHH! I actually can’t believe that I made anything that tastes THIS good, and has NO sugar, no flour, no grains, and BARELY any carbs! ha! It’s unbelievable! I’m not sure if it’s unbelievable that it EXISTS or unbelievable that I actually created this ????????????.
Now, let’s get to the tips that I have for you to ensure you get the best results when making your own keto apple dutch baby at home!
For the ingredients- can you substitute ? NO. Unfortunately, I have tried TONS of variations of this recipe, and as far as I can see there is no substitutes or adjustments to get the exact same results….In order to get the BEST texture, PUFF, AND flavor in this keto apple dutch baby, I used a mix of gluten-free “flours”- Unflavored Isopure protein powder, finely ground almond flour, and ground psyllium husk. All three of these are MUST HAVES. See, I found that the more protein powder you use – THE BETTER and better the classic dutch baby ‘puff’ you get in the oven; however, the downside to more protein powder or TOO much of it is that you’re left with an utterly flavorless and gross tasting, albeit quite puffy pancake. This is why I use almost equal parts of both almond AND protein powder – to get BOTH PUFF & FLAVOR.
Second, in order to make a keto dutch baby perfectly, you MUST, MUST MUST heat your pan in the oven WITH BUTTER, prior to pouring your batter in. It’s an ABSOLUTE NECESSITY! Part of the reason dutch babies result in the shape that they do, is because they are baked in an already sizzling hot pan, and the reason the flavor is phenomenal is because they’re baked in hot golden buttery deliciousness. So, if you skip this step you will not end up with a dutch baby. You’ll end up with a tough and thick weird looking, flavorless pancake!
WHAT PAN SHOULD I BAKE MY KETO APPLE DUTCH BABY IN?
Believe it or not, the type, size and shape of pan you use to bake your keto dutch baby will make a HUGE difference in how your dutch baby will turn out!!!! This is true for ANY kind of Dutch baby – carb filled or keto-friendly! This little tip is coming from someone who used to make dutch babies every sunday- remember . I have used a HECK of a lot of different types of pans over my life time of dutch baby making . Seriously, I’ve probably used 30 + different pans.
First, your pan MUST be oven safe, which I think is a given, but I’ll still point it out
Second, it needs to be either non-stick, extremely well-seasoned (if it’s a cast iron) ideally. You CAN also use ceramic or glass, however, those are not my first preference (but they still totally work).
Third, it MUST have a rounded edge or slightly angled edge to it (ie. like the pan in the pictures or a cast iron skillet!). The dutch baby will expand, grow and curl up the sides of your pan, so it needs a bit of a expandable ramp! For example, a brownie pan with 90 degree angled sides, will NOT work, because a flat wall that prevents it from growing while baking will equal a brownie shaped german pancake (some people don’t mind it this way but to ME, it’s JUST not the same!!!).
Fourth, SIZE Does matter. If your pan is too big, then the dutch baby will look flat and just like a slightly thicker, barely puffy pancake. If you’re pan’s too small, it will puff enormously, but be a little too thick! So, What’s MY favorite pan to use? My pre-seasoned Lodge Cast Iron 9 Inch Skillet (Click link for exact pan on Amazon!) OR my 10 inch Calphalon Non Stick Frying Pan (Here’s a link to the Calphalon Frying Pan). The Most important piece of the size of these pans???? Is the diameter of the very base ( just the bottom flattest part) is AROUND 7 INCHES. A base width(just measuring the flat part) of 6.5 inches to 8 Inches is ideal and what you want. If you’re pan’s flat base diameter is any larger than 8 inches, then you won’t have enough batter to ‘grow’ and ‘curl’ up the sides of the pan like a true dutch baby would! Look at the photo just below this. See how the dutch baby curls up the sides of the pan? You can certainly make a bigger batch (ie add 1 egg and a third more of the rest of the ingredients though to ensure you get the right SHAPE in your keto dutch baby!
Actually making a keto dutch baby is so dang easy because it’s only 3 steps : heat the aforementioned pan and the butter to sizzling hot, make the batter in the blender and pour into pan, & then bake the dutch baby! Now, turn it into a keto apple dutch baby with caramel sauce ta boot, and it’s STILL easy, just two extra steps 😉 Cook the apples first, then make the batter in the blender, drop the apples onto the batter to bake, make the caramel sauce WHILE it’s baking, and BAM!…. just like that, your keto apple dutch baby is born.
Next time you’re craving forbidden apple pie or a caramel apple on your keto diet, you will finally be able to satisfy that craving!!! Just whip up a keto apple dutch baby with keto caramel sauce…. and you can have a little of both, PLUS you can even enjoy it for breakfast! or dessert. Or snack. Or Lunch. Or literally anytime of day. Because I could eat this recipe ALL.DAY. LONG. EVERYDAY.
Keto Apple Dutch Baby With Salted Caramel Sauce
- Total Time: 20
- Yield: 2
Description
Enjoy the flavors of an apple pie, a caramel apple, and a german pancake ALL IN ONE and before 10 AM, with this keto apple dutch baby with salted caramel sauce This buttery, puffy, oven baked pancake has just a few apple slices baked right into and it is only 3 grams of net carbs per serving (half the pan!).
Ingredients
For The Apples:
- 6–8 very thin slices of a grannysmith apple (about 1/6th of an apple)
- ½ Tablespoon of Butter
- ½ Tablespoon of Erythritol(granular), or sweetener of choice
- Dash of cinnamon
Keto Dutch Baby Batter:
- 3 Eggs
- ¼ cup Heavy Whipping Cream
- 2 Tablespoons Warm Water
- 2 Tablespoons Almond Flour (Anthony’s or Kirkland Brand for lowest carbs)
- 2.5 Tablespoons Unflavored Whey Protein Isolate (I use this Isopure Unflavored Whey Protein Isolate)
- 3/4 teaspoon Psyllium Husk (must be ground!)
- 1/2 teaspoon Vanilla Extract
- 1 Tablespoon + 1 teaspoon Erythritol (powdered)
- 3 Tbsp Butter
For Keto Salted Caramel Topping:
Make 1/2 batch of my Keto Salted Caramel Recipe (CLICK HERE FOR RECIPE & INSTRUCTIONS)
Instructions
1.) First, cook the apples. Use a small nonstick frying pan to melt the butter over medium heat. Once the butter’s melted, place the apples in the pan each laying the flat in the butter. Cook for 2 minutes or until starting to soften. Flip each apple slice, and cook another 1-2 minutes or until apples start to soften and turn golden. Remove from heat. Sprinkle a dash of cinnamon and the erythritol (or sweetener of choice) over cooked apples and stir to coat. Set aside.
2.) Preheat Oven to 425° F. While oven is pre-heating, place non-stick oven-safe rounded frying pan or well seasoned cast Iron skillet (see post for pan options and the BEST PAN SIZE for this recipe) on the middle rack with the 3 Tablespoons of butter in it. The butter will melt and the pan will heat IN THE OVEN while oven is pre-heating. By the time your oven is preheated, your butter should be starting to sizzle a bit and JUST barely turning a golden color (not burning though!). That IS EXACTLY how you want it (this adds great flavor!).
3.) Make the batter while Pan/Butter are heating in the oven. First, Crack eggs into a blender or nutri-bullet, and blend for 15-30 seconds.
4.) Add Heavy Cream and water to blender and blend for another 15-30 seconds.
5.) Add Vanilla Extract, Erythritol, Psyllium Husk, Almond Flour, Protein Powder, and Xantham Gum (optional) all into the blender and blend for a final 15-30 seconds. If any of your dry ingredients stuck to the sides of the blender, make sure to use a spatula to scrape them down so your batter is smooth & consistent.
6.) Once your oven is preheated, and your butter is melted and sizzling hot, pull the oven rack that the skillet is on out JUST far enough to pour the batter directly into the CENTER of the hot pan. Do this by holding your blender just 2-3 inches away from the pan and just pouring straight down into the exact center of the pan. DO NOT STIR. You should see the butter around the edges of the batter. Quickly grab your cooked apple slices and gently set them into the batter, spreading them apart as evenly as possible (some will sink in the batter and that’s okay!). Push the rack back into the oven carefully with the pan still on it. ***Note: Pouring your batter into the pan while it’s still half way in the oven, on the oven rack, helps to not mix the butter into the batter (since it’s minimal moving of the pan).
7.) Bake for 11-13 minutes (less time for a larger pan), keeping the door closed during the cooking process (NO OPENING TO PEEK!). You will know when your Keto Apple Dutch Baby is done when it has a few big puffy air bubbles in the center of the pan, the edges have grown/curled up the sides of the pan, and the edges are golden brown.
8.) Remove from oven and let cool for a minute or two before slicing and serving. Drizzle salted caramel sauce over the top & ENJOY! 🙂
Store any leftover dutch baby in the refrigerator and just reheat for 15-20 seconds in the microwave before eating.
Notes
NET CARBS = 3.1 grams PER Serving (Half the entire pan)
*Sugar alcohols from erythritol are not counted in total net carbs, since they don’t affect blood sugar (they’re 0 net carbs)! Carb counts vary based on the brands of each item used. My calculations are for the brands listed/suggested.
- Prep Time: 5
- Cook Time: 15
- Method: Baked
Nutrition
- Serving Size: 1/2 of batch (1/2 a pan size!)
- Carbohydrates: 3.1 g net carbs
What could help is useing choko think t’s called something else in america cooked down with lorann green apple essence and apple pie spice. Means you could have more “apple”
HI Chelsea!
Yes, Chayote!!! I have used chayote before with my low carb pie crust actually! I boiled the chayote first for 5 minutesin water to soften it up, then sauteed it in butter, sweetener, cinnamon, apple extract (I DID use Lorann too it’s THE BEST!!!), and I ended up adding in 1 granny smith apple mixed with it to really make the substitute chayote blend in and taste like the real thing. It worked GREAT!!! You could absolutely do that with this recipe, but I would boil the chayote first for a few minutes PRIOR to sauteeing in butter as this recipe statess. You could alternatively, not boil it, but add a few tablespoons of water to the recipe and sautee it for an extra 10 minutes or so until the water has cooked out and the chayote is soft. One thing to note when cooking with Chayote, is that it will look quite liquidy once it’s done cooking and it’s hot. You HAVE to let it cool for 15-30 minutes after sauting before adding it to your recipe, because as it cools, it soaks up all that extra liquid again! If you don’t let it cool first, then the chayote will soak up extra liquid from the dutch baby and we don’t want that! 🙂 Hope this helped!
All in all chayote is a great substitute for grannsmith apples, however, nothing beats the real deal. 5-6 tiny slices is MORE than enough to make this dutch baby taste super appley, I promise! Apples have a nice and low glycemic index, so along with this recipe having only 3 g net carbs for half the dutch baby, but your blood glucose will remain pretty stable with it. Eating extra fats (as this recipe has) also helps keep your blood glucose stay fairly level when you’re eating something that does have some natural sugars in it like apples 🙂
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What is it that the Whey Protein Isolate provides this recipe? I don’t have any, and I’m wondering if it’s necessary to the successful puffy and crispy pancake.