Healthy Apple Pie Recipe

A funny thing happened when researchers at the US Department of Agriculture’s Human Nutrition Research Center were studying how different foods affect blood sugar. They assumed apple pie would spike blood sugar, like the other sweets they tested—but it didn’t! It turns out that the cinnamon in apple pie contains something called methylhydroxychalcone polymer, which prevents blood sugar from going haywire. But that doesn’t mean all cinnamon-seasoned baked goods are good for you, as they still contain an excess of sugar and fat, which can lead to weight gain. So, your body can truly benefit from cinnamon, we lightened up the traditional apple pie recipe—replacing refined white sugar and white flour with healthier, lower-calorie ingredients. 

The result: An apple pie that’s delicious enough to serve at your holiday gatherings, yet nutritious enough to eat for breakfast.


Pie Crust Ingredients:

1 cup rolled oats

10 almonds

1 cup brown rice flour

1/4 teaspoon salt

2 tablespoons sesame oil 

2/3 cup ice water



  • Preheat the oven to 350°F.
  • Blend oats and almonds in a blender to a flour consistency.
  • Combine in a bowl with rice flour and salt; add oil and stir; add water and mix to soft dough consistency.
  • Press mixture into a lightly oiled pie pan, pressing from center outward, crimp edges with a fork or dampened fingertips.
  • Prebake for 10-15 minutes at 350°F and cool before adding the filling.


Pie Filling Ingredients:

2 cups firm, tart apples, peeled, cored, and sliced

1/3 cup raisins (optional)

4 large eggs

½ cup agave nectar

1 cup plain yogurt

1 teaspoon pure vanilla extract

½ teaspoon cinnamon

¼ teaspoon salt



  • Preheat the oven to 375°F.
  • Spread apples and raisins evenly in an unbaked pie shell.
  • In a blender, combine the eggs, agave syrup, yogurt, vanilla extract, cinnamon and salt; Blend until creamy.
  • Pour this custard over the apples and bake for about 1 hour, or until set. Allow to cool before serving.


Why not discover how to bake our traditional Healthy Pumpkin Pie with our easy to follow steps!



Writer and expert