AIP 101 Guide
FREE AIP 101 QUICK-START GUIDE
Heal Your Body and Regain Your Energy by Starting the Smart Way.

AIP Apple Pie Bars

Louise Hendon | September 14
AIP Apple Pie Bars

I love apple pie, but I don’t always have the time to make a crust. And I’ve been known to make a mess when rolling out pie crusts.

So, I created this recipe to give you all of the taste of apple pie but without all of the work.

And all of the ingredients are AIP-friendly. And it’s so delicious that anyone not following an AIP diet will love it as well.

And if you cannot have apple pie without ice cream with it, then be sure to add a scoop (or several) of my AIP Madagascan Vanilla Ice Cream to enjoy with my AIP Apple Pie Bars.

How I Made This Recipe AIP-Friendly

Baking can be tricky when you are following an AIP diet. However, it isn’t impossible. And there are many delicious AIP recipes that you can enjoy without sacrificing taste.

Wheat flour is a common ingredient in traditional baking recipes. However, it is not allowed on the AIP diet. That’s why I used a combination of AIP-friendly flours to mimic traditional wheat flour.

Tapioca flour, which is sometimes called tapioca starch, is the starch from cassava roots that are dried and ground into a powder. However, tapioca flour (or tapioca starch) is different from cassava flour and cannot be used as a substitute in this recipe.

Tapioca flour helps add structure to AIP baking and helps make baked goods crisp or slightly chewy.

Coconut flour is simply dried coconut that is ground into a flour. Coconut flour tends to work best when combined with other flours, which is why I used it along with tapioca flour and tigernut flour.

Coconut flour is also high in fiber, which makes it extremely absorbent to liquid. This is why I used so many wet ingredients to help make the crust.

Tigernut four is made from grinding tiger nuts into flour. However, tiger nuts are not actually nuts, which is why it’s completely AIP-friendly.

Tiger nuts are actually small root vegetables, about the size of chickpeas, and are rich in prebiotic fiber.

Tigernut flour works well with other flours, such as coconut flour and tapioca flour. It has a nutty and slightly sweet taste and helps add a sweet flavor and crunchy texture to baked goods.

Tigernut flour works best to make sweet baked goods, which is why I used it in this recipe.

Baking soda, which is also known as sodium bicarbonate, is a leavening agent that gives your baked goods a bit of a lighter texture. And it’s completely AIP-friendly.

Coconut oil is used as an AIP-friendly dairy-free substitute for butter or ghee in this recipe.

I would suggest using refined coconut oil because it has a more mild coconut flavor than unrefined (or virgin) coconut oil, which can have a pronounced coconut flavor. However, it is up to your taste preference to decide which one you use.

The applesauce acts as a binder in the crust instead of using eggs, which are not AIP-friendly. It also adds just an added hint of apple flavor to the crust.

Maple syrup is a delicious AIP-friendly sweetener that also helps to add extra moisture to the crust due to the coconut flour.

And while you shouldn’t adjust the amount of maple syrup you use in the crust, you can always change the amount used in the filling depending on your tastes.

Apples are great AIP-friendly food, and you can use whichever type you prefer. I like to use a mixture of tart and crisp apples when baking with Granny Smith and Honeycrisp being my personal favorites.

Other AIP Dessert Recipes

And if you are hungry for more AIP-friendly dessert recipes, here are a few more to tempt your taste buds:

And if you are hungry for even more AIP dessert recipes, then be sure to check out these AIP Dessert Recipes that are egg-free, nut-free, dairy-free, gluten-free, and paleo.

AIP Apple Pie Bars-square

Print
AIP Apple Pie Bars-square

AIP Apple Pie Bars


  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 16 squares 1x
  • Category: Dessert
  • Cuisine: American

Ingredients

Apple filling:

  • 1 Tablespoon (15 ml) coconut oil
  • 3 apples (1 lb or 450 g), peeled and diced
  • 1 teaspoon (2 g) cinnamon powder
  • 1/4 cup (60 ml) water
  • 1 Tablespoon (15 ml) maple syrup
  • 1/2 cup (120 ml) unsweetened applesauce

Crust:

  • 1 cup (120 g) tapioca flour
  • 1/2 cup (56 g) coconut flour
  • 1/2 cup (60 g) tigernut flour
  • 1 teaspoon (2 g) cinnamon powder
  • 1/2 teaspoon (2 g) baking soda
  • 3/4 cup (180 ml) coconut oil, melted
  • 2 Tablespoons (30 ml) unsweetened applesauce
  • 2 Tablespoons (30 ml) maple syrup

Instructions

  1. Preheat the oven to 350 F (177 C). Line an 8-inch x 8-inch (20 cm x 20 cm) square baking pan with parchment paper. Leave the sides overhanging the pan to act as handles.
  2. Melt the coconut oil in a large pan over medium heat. Add the apples and cinnamon to the pan and saute for 2 minutes.
  3. Add the water and maple syrup to the pan and simmer over low heat for 5 to 10 minutes until the apples are soft and water is evaporated.
  4. Add the applesauce to the pan and continue to simmer, stirring occasionally, until the mixture has thickened slightly. Remove from heat and set aside until ready to use.
  5. Meanwhile, in a large bowl, combine the tapioca flour, coconut flour, cinnamon, and baking soda.
  6. Add the melted coconut oil, maple syrup, and applesauce to the dry mixture and mix well to combine. The crust mixture should be slightly crumbly but sticky.
  7. Place the crust mixture into the prepared baking pan and use your fingers to press the dough evenly into the pan.
  8. Place the baking pan in the oven and bake for 8 minutes until lightly golden.
  9. Remove the pan from the oven and evenly spread the apple mixture on top of the crust, pressing down lightly.
  10. Return the baking pan to the oven and continue to bake for 15 minutes. Remove the pan from the oven and place on a wire rack to cool.
  11. Allow to cool completely before lifting out of the pan and cutting into squares.

Notes

There are no substitutions for any of the crust ingredients.

All nutritional data are estimated and based on per serving amounts.

Net Carbs per serving: 14 g

Nutrition

  • Serving Size: 1 square
  • Calories: 186
  • Sugar: 7 g
  • Fat: 13 g
  • Carbohydrates: 17 g
  • Fiber: 3 g
  • Protein: 1 g