Easy Healthy Low-Calorie Oat Flour Apple Pie Bars - and Why You Should Eat Apples

 

(thickness will depend on pan size)

If you’re craving for something sweet and dessert-like but don’t want the sugar crash, these Oat Flour Apple Pie Bars are your new favourite treat. They’re naturally sweetened and high in fibre, giving you all the satisfaction of apple pie, without the guilt.

Bake this quick-fix, comforting treat for breakfast, snack, or after-meal dessert now!

Easy, Healthy, Low-Calorie Oat Flour Apple Pie Bars

Ingredients:

• Crust & Crumble (same base for both layers)
• 1 ½ cups oat flour (150 g)
• ½ tsp baking powder (2 g)
• 1 tsp cinnamon (2.5 g)
• Pinch of salt
• 2 ½ tbsp butter (40 g) (use an alternative oil for lower calories)
• ¼ cup unsweetened applesauce (65 g)
• 3 tbsp allulose (36 g) or monk fruit / stevia, or 2 tbsp maple syrup
• 1 tsp vanilla extract (5 ml)

Apple Filling

• 2 sweet apples (Fuji or Pink Lady), peeled and diced (≈ 250 g)
• 1 tbsp water (15 ml)
• 1 tsp lemon juice (5 ml)
• 1 tsp cinnamon (≈ 4 g)
• 1 tbsp allulose (12 g) or 1 chopped date (≈ 20 g)
• Up to 1 tsp cornstarch (≈ 4 g) to thicken

Directions

1. Cook the filling:

• In a pan over low heat, combine apples, water, lemon juice, cinnamon, sweetener, and cornstarch.
• Simmer gently for 5–7 minutes, stirring until the mixture is soft, juicy, and slightly thickened.

 2. Make the crust and crumble:

• In a bowl, mix the oat flour, baking powder, cinnamon, and salt.
• Add melted butter (or oil), applesauce, sweetener, and vanilla. Stir until a crumbly dough forms.

 

3. Assemble:

• Line a small rectangular pan (capacity >500 ml, but not larger than 8×8 in / 20×20 cm).
• Press ⅔ of the dough firmly into the base.
• Spread the apple filling evenly on top.
• Crumble the remaining dough over the filling.
• Sprinkle a little allulose / stevia / alternative sweetener on top if desired.

 

4. Bake:

• Bake at 175°C (350°F) for 25–30 minutes, until the top is golden and slightly crisp.
• (If using an air fryer oven, choose the bake setting and you may skip preheating.)

 

5. Cool:

• Allow to cool completely, then chill before slicing to help it firm up.

 

Macros (Full batch):

• 1,040 kcal
• 135 g carbs
• 21g protein
• 32g fat

Ingredient  / Calories:

• Oat flour  570 kcal
• Butter 290 kcal
• Unsweetened applesauce  30 kcal
• Allulose / monk fruit / stevia   0 kcal
• Apples  130 kcal
• Cornstarch   15 kcal
• Spices, baking powder, lemon     5 kcal

 Why Should You Eat Apples?

Apples are a nutritional powerhouse! More than just tasty fruits, they’re one of the most nutrient-dense and widely studied foods in the world. According to official ratings, a medium apple (182 g) provides:

• 95 calories
• 4 g dietary fibre (17% of your daily value)
• 19 g natural sugars
• 14% DV of Vitamin C
• 6% DV of Potassium

The fibre content, specifically, pectin, is a soluble fibre that helps improve digestion, supports gut health, and may aid in lowering cholesterol. Research shows that diets high in pectin can reduce LDL cholesterol by up to 10%

 Apples are also rich in polyphenols, which are plant compounds that act as antioxidants. These may help reduce oxidative stress and inflammation, supporting heart health. A study found that people who eat 1–2 apples daily had a risk reduction of up to 20% for cardiovascular disease.

 Apples also have a low energy density. They will fill you up with fewer calories. As such, they are perfect for weight management. Their glycemic index (GI) ranges from 36–40, making them a stable fruit choice for blood sugar control.

 

What are the Overall Benefits in This Recipe?

• Oat flour provides whole-grain fiber and plant protein (13 g per 100 g).
• Apples deliver natural sweetness and vitamins.
• Allulose or monk fruit gives sweetness with almost zero calories and no blood sugar spike.
• Butter or olive oil adds healthy fats for satisfaction.
• Cinnamon has compounds that may help regulate blood sugar.

All together in this baked recipe, you get a wholesome, delicious bar that satisfies your dessert cravings while nourishing your body.

 

Treat Yourself to Something Yummy and Healthy

Enjoy one bar as a snack, pair it with yogurt for breakfast, or serve warm with a little Greek yogurt or sugar-free ice cream for dessert. It’s the perfect balance of flavour and nutrition in one bite!

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For more reading:

Easy Slow Cooker Recipe on Beef, Rice, Tomato Stuffed Capsicum

Easy Healthy Banana Oat Muffin Recipe — and Why It’s So Good for You