This apple crumble recipe gluten free, made with oats, is perfect as a dessert — or even for breakfast, honestly.
While the classic apple crumble isn’t exactly known for being the healthiest, this version is a total glow-up: gluten-free, packed with fiber and antioxidants.
And let’s be real, your hormones are gonna love that.
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A Crumble That Loves Your Hormones
I’m a big believer that eating in sync with your cycle and nourishing your body doesn’t mean giving up the foods you love.
I love recreating classic recipes — the ones that aren’t always the most hormone-friendly (and that’s totally okay once in a while) — into versions I can enjoy daily without the crash.
This apple crumble recipe gluten free is one of those feel-good upgrades, and here’s why it actually supports your hormones instead of messing with them:
- Apples are high in fiber (especially pectin), which helps your liver flush out excess estrogen. They’re also packed with antioxidants that fight oxidative stress — a common factor behind hormonal imbalance.
- Oats don’t just bring the cozy vibes — they’re full of fiber to keep blood sugar stable (bye, insulin spikes), and they support serotonin production, aka your feel-good mood booster.
- Almonds are loaded with vitamin E, magnesium, and healthy fats. They help calm the nervous system, support the adrenals, and promote natural progesterone production.
- Coconut oil provides high-quality saturated fats that help your body make hormones, keep blood sugar steady, and reduce inflammation — especially helpful during PMS or period cramps.
- Pecans bring in zinc and magnesium — two superstar minerals for hormone balance, skin health, and cycle regulation. Bonus: they’re antioxidant-rich too.
- Maple syrup, when used in moderation, is a gentler alternative to refined sugar. It also contains manganese and zinc, which support your hormonal glands without triggering a blood sugar rollercoaster.
- Lemon is full of vitamin C and supports your liver — a key player in eliminating excess hormones.
When to Enjoy This Apple Crumble Recipe Gluten Free?
You can totally enjoy this crumble any time of the month — it’s cozy, nourishing, and packed with ingredients your body will love.
But if you want to sync your meals with your menstrual cycle, this dessert is especially helpful during your luteal and menstrual phases.
This is the time (the last week of your cycle and your period days) when your body naturally slows down, your energy dips, and your need for comfort, anti-inflammatory nutrients, and liver support goes way up.
During this phase, your body needs to:
- stabilize blood sugar to keep mood swings and cravings in check
- support the liver to flush out excess hormones
- soothe inflammation, cramps, and tension
- promote smooth digestion and regularity
And this apple crumble recipe gluten free checks all the boxes:
- Apples are full of fiber to support liver detox and keep things moving smoothly.
- Almonds and pecans provide healthy fats, magnesium, and zinc to calm your nervous system and support progesterone production.
- Oats help balance blood sugar and support your mood — no rollercoasters here.
- Coconut oil and cinnamon have natural anti-inflammatory powers.
- Lemon gently stimulates the liver to help eliminate excess hormones.
If you want to learn more about cycle-syncing your meals and how to adjust what you eat to support each phase, I’ve got a full article and a free guide for you right here.
Ingredients
Makes about 6 servings
5 apples (Gala or Pink Lady work great!)
100g or 1 cup rolled oats (regular or gluten-free)
125g or 1 ¼ cups ground almonds or almond flour
3 tbsp neutral coconut oil
2 tsp cinnamon
30g or ¼ cup pecans
4 tbsp maple syrup
½ lemon
A pinch of salt
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Instructions
- Preheat the oven to 350°F / 180°C. Peel and dice the apples into small cubes.
- Sauté the apples in a pan with a bit of coconut oil and cinnamon. This will help them soften and caramelize — hello cozy vibes!
- While that’s cooking, mix the oats, almond flour, and coconut oil in a large bowl. Stir it all together, then add the cinnamon, chopped pecans, maple syrup, and a pinch of salt.
If the mixture feels too sticky, crumble it between your fingers until it feels just right. - Grease a baking dish with a little coconut oil. Layer the apples on the bottom, squeeze the lemon juice over them, and top with the crumble mixture.
- Bake for about 30 minutes, checking occasionally. The apples should be soft and the topping nice and golden.
- Serve warm and enjoy with some yogurt or whatever cozy topping your heart desires!
Notes & Variations
- If you don’t have almond flour on hand, you can easily swap it for oat flour, coconut flour, or buckwheat flour — all work beautifully.
- You can also use agave syrup instead of maple syrup if that’s what you have in the pantry.
- This is the perfect make-ahead dessert or breakfast! Just reheat a portion in the microwave for 1 minute whenever you need a cozy little treat.
I really hope you’ll love this healthy apple crumble recipe gluten free as much as I do.
If you make it, don’t forget to share it on Instagram and tag @ellesync — I’d love to see your cozy creations <3
