• Positively Chronic Travels

Blackberry and Apple Crumble Cups

These apple and blackberry crumble cups / tarts are a comforting yet healthy autumnal dessert that's gluten free, vegan, plant based, low FODMAP, nut free and refined sugar free.

A refined sugar free jammy centre made with tart blackberries, sweet apple puree and warming spices. The crumble is sweetened with apple puree and coconut sugar, with minimal oil content that’s made to be gastroparesis (GP) friendly.

Cups / tarts mean that they’re quicker to bake and are perfect small (GP friendly) portion sizes. Also means that if you prefer crumble but not that much fruit you get the whole outside and top with crumble and a tangy fruity centre.

Makes 12 cups / tarts

Ready within 30 minutes

Prep time: 15 min

Jam cook time: 5 min

Bases cook time: 10 min


Apple Crumble Cups

Wet Ingredients:

1 cup rolled oats (gluten free if necessary)

1/2 cup oat flour (blended [gluten free] oats)

1/2 cup gluten free 1:1 flour

1/2 cup coconut sugar

½ tsp baking powder

1/2 tsp salt

Dry Ingredients:

1 tsp vanilla extract

1/4 cup melted coconut oil

1/4 cup apple puree

2 tbsp maple syrup

Blackberry Jam

2 cups blackberries

1 tbsp apple puree

2 tbsp maple syrup

1/2 tsp mixed/all-spice

1/4 tsp nutmeg

1 tsp cinnamon

2 tsp arrowroot powder


  1. Preheat the oven to 180°C (fan assisted).

  2. In a large mixing bowl, add the ingredients and mix thoroughly.

  3. Make a well and add the wet ingredients, using a fork stir to combine until a slightly sticky dough forms.

  4. Line the indents of muffin tray with a little coconut or olive oil (no need for baking parchment or cupcake cases, they bake best direct onto the tin).

  5. Set aside 1/4 of the mixture and with the remaining 3/4, scoop 2-3 tsp of the mixture into each indent into tartlets or cups (x 12) and press down with your fingers so that the same thickness of the mixture is on the base and sides. If your hands get sticky wash and semi dry them (with a tiny bit of water left) to press each down.

  6. Bake the bases for 5 minutes.

  7. Meanwhile, in the bowl with the remaining 1/4 of crumble mixture add one tbsp gluten free flour, one tbsp rolled oats and 1/4 tsp cinnamon and mix together with your fingers until its a lot more of a crumbly consistency than the previous dough.

  8. In a saucepan over the hob on a medium heat, simmer the blackberries, applesauce, maple syrup, mixed spice, cinnamon and nutmeg. Using a potato masher or fork press down to mash the berries together. After simmering for a few minutes add the arrowroot powder and stir continuously until combined for another few minutes. (If you have gastroparesis and don't tolerate small seeds, run the jam through a sieve to remove excess seeds).

  9. Remove the bases from the oven and immediately press them down with a teaspoon where they’ve risen.

  10. Scoop 1-2 tsp blackberry jam into the bases and top with the remaining crumble mixture. There will be a small amount of blackberry jam remaining, save this to serve.

  11. Return to the oven for 5 more minutes. The tops should be ever so slightly beginning to golden.

  12. Remove from the oven and let them cool for a few minutes. Then using a sharp knife, gently move it around the outside of the tarts to loosen them (they will still be soft so take caution here). Let them cool fully before removing them (difficult but important otherwise they’ll crumble before they’ve cooled!)

Serve with the remaining blackberry jam and greek yoghurt

Store in an airtight container at room temperature for ~3 days

#crumble #appleblackberry #appleandblackberrycrumblecups #blackberryapple #blackberryandapplecrumble #appleblackberrycrumble #applecrumblecups #applecrumble #spicedcrumble #vegan #plantbased #glutenfree #gastroparesis #IBS #GIissues #IBD #guthealth #chronicillness #lowFODMAP #autumnrecipes #sweetrecipes #sweettooth #healthydessert #crumblecups #crumbletarts #healthyrecipes #easyrecipes #chronicillnesscooking #chronicillnessbaking #spooniefriendly #spooniefriendlyrecipes #baking

73 views0 comments

Recent Posts

See All