I've been reading about all the benefits of apples, which are high in fibre, phytochemicals, antioxidants and vitamin C. They're said to be good for your cardiovascular health, lower the risk of type 2 diabetes and cancer, and help promote weight loss due to their low glycemic load and because they are highly satiating. Being keto, I don't typically eat a ton of fruit, and apples aren't a low-carb variety, but I'll include them in my diet on days where I'm in need of a carb-up. And by making them into this apple sauce recipe, I can easily freeze them in ¼ cup portions so that I can thaw them in small amounts when needed, whether it's for snacking or baking.

Vegan Carb-Up Easy Apple Sauce Recipe


  • 1½ lb organic (or “no-spray”) apples, cored, and chopped in bite-size pieces (*You can remove the peel if preferred, but leaving them on gives the sauce more texture and fibre. I use Granny Smith apples because they are lower in sugar.)
  • ½ teaspoon ground cinnamon (*Or to taste. My prefer to omit and add when thawing for a snack so that it can be neutral for use in baking.)
  • ¼ cup water
  • 2 teaspoons freshly squeezed lemon juice or raw cider vinegar (*For preserving, keeping fresh longer, tartness.)
  • Optional: 1-2 teaspoons raw honey or pure maple syrup (*Or use sugar-free honey substitute or keto maple syrup. My preference to reduce sugar and to not add additional sugar when using them for baking.


  1. Stir together apples, cinnamon (if using), water, and lemon juice or apple cider vinegar to a medium sauce pan.

  2. Cover and cook over medium heat until it simmers, then reduce heat to low or medium-low and continue cooking until the apples are very tender and slightly caramelized — about 15-20 minutes. Stir occasionally.

  3. Use a potato masher to mash into a loose sauce. You could also blend with an immersion blender or a high-speed blender for smoother texture (particularly helpful step if you left the skins on. Add a dash of maple syrup or sugar of choice to sweeten (optional – depends on sweetness of your apples).

  4. Enjoy fresh, or store cooled leftovers in the refrigerator up to 4-5 days, or in the freezer up to 1 month. Enjoy cold or reheated in the microwave or on the stovetop over low heat until hot (add more water as needed if dry).

Instant Pot Directions:

  1. Add all ingredients to inner pot and pressure cook on high for 8 minutes. Once timer goes off, carefully release pressure using the quick release method.

  2. Use a potato masher, or immersion blender to mash into a loose sauce. If there is too much liquid, turn on the 'Sauté' mode, stirring frequently to thicken (*cover with lid to prevent splattering). Turn off the heat when desired consistency is achieved.

Did you make this vegan carb-up easy apple sauce recipe? If so, please let me know how it turned out in the comments. Or if you share pics of your creations on Instagram, please tag me so I can see them. Enjoy! :)