These scrumptious sugar-free, low carb, keto apple cider donuts have all the warm spices of fall, are easy to make and are also nut free and dairy free! Just 2 g net carbs!
Are Apples Keto?
Keto or ketosis is a metabolic state in which your body is uses ketones for fuel instead of glucose so you can burn the fat on your body.
When you are on a ketogenic diet, many believe that certain foods are either "keto" or not keto, but everyone is different in how their own body stays in ketosis.
Foods either help your body stay in ketosis or not. It's truly the portion you eat that might effect you and everyone is different.
Some people, I am one of them, can even enjoy a few carrots every now and then and stay in ketosis. I made this beautiful Keto Apple Cake to start the season and it is divine, but only uses about 1 cup chopped apples for the whole cake for 16 servings.
Regardless of your stance on apples being keto or not, you can enjoy this recipe for these low carb apple cider donuts because no actual apple or apple juice is used in the recipe but they still have a delicious apple flavor thanks to a secret ingredient.
There is just something about the cool, crisp breezes of fall, the gorgeous red, orange and yellow colors on the trees, and wearing cozy sweaters that brings me joy and happiness. Are you the same?
Fall in New England is my favorite time of year and picking apples with the children in a quaint little apple orchard has also been a tradition for years. Since we moved out to the country about 5 years ago this month, we no longer go apple picking to a farm because we have our own apple tree in our backyard.
We have so many apples from this one tree, I give many away and of course make a few apple recipes.
Though I eat a keto diet these days, I can still enough a small portion of fresh, ripe, organic apples from my own backyard because it's all about portion control. I'd rather enjoy small pieces of the real deal than forgo real apples for the rest of my life.
Carbs in Apple Cider Donuts
According to the app, Cronometer, one apple cider donut from Trader Joes is about 75 grams in weight. It's 320 calories, with 4 grams of protein, 41 grams of carbs and 15 grams of fat.
41 grams of total carbs for one small apple cider donut is not worth it in my opinion and will spike blood sugar and cause cravings.
I know the smell of apple cider donuts can be difficult to pass up, but if you're looking to get the best results from a ketogenic diet, I wouldn't recommend giving in to store bought donuts, but instead make our delicious apple cider donuts.
Carbs in our Keto Apple Cider Donuts
Our homemade apple cider donuts have just 5 total carbs per donut. Dietary fiber is 3 grams making the net carbs for these delicious donuts just 2 grams. All the rest of the nutritional information is on the recipe card at the bottom of this page.
Nut Free Keto Donuts
Many low carb keto donuts often contain almond flour which makes it difficult when you've got a family member with a tree nut and peanut allergy, like my youngest son.
I am always working on recipes that he too can enjoy and always choose ingredients that are tree nut free, like coconut flour, sesame flour or even sunflower seed flour. Despite what many believe, coconut flour is not a tree nut.
While the US Food & drug Administration (FDA) claims that coconut is a tree nut becomes it comes from a tree, it is in fact a FRUIT. People who have tree nut allergies may be allergic to coconut as well, but being allergic to coconut is not the same as having a tree nut allergy.
My own son was diagnosed with a Peanut and Tree Nut allergy at the age of 2. He has safely eaten coconut all these years without issue and he is now 14. Coconut is a fruit, called a drupe. It's like a peach with a pit.
The American College of Allergy, Asthma and Immunology says it well: "Coconut is not a botanical nut: it is classified as a fruit, even though the FDA recognizes coconut as a tree nut.
While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet."
Tools to Make Low Carb Apple Donuts
Glass Measuring Cup
This 3 piece set with different cup sizes is ideal for microwave cooking. Exactly what you need for steeping the apple spice tea bags for these keto apple donuts.
Stand Mixer
I love my KitchenAid stand mixer but if you can't invest in one, a glass bowl and hand held electric mixer will work just as well.
Silicone Donut Pans
Never have any stuck donuts again! These silicone donut pans are gold and work effortlessly to remove the keto apple donuts without any breaking! I will never go back to a standard donut pan again!
More Low Carb Keto Apple Recipes:
Sugar Free Apple Cider Low Carb Donuts
Sugar Free Apple Cider Donuts
Ingredients
- ¾ cup water
- 4 cinnamon apple spice tea bags
- ½ cup coconut flour
- ½ cup sesame flour
- ½ cup Monk Fruit Allulose Brown sugar sub packed
- 1.5 teaspoon apple pie spice
- 1 teaspoon ground cinnamon
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 4 large eggs room temperature
- 2 tablespoon avocado oil
- 2 teaspoon apple extract
- 1.5 teaspoon Cinnamon Liquid stevia
Optional Topping
- ¼ cup melted butter
- ¼ cup Allulose granular
- 1 teaspoon cinnamon
Instructions
- Preheat oven to 350 degrees F. Grease silicone 2 donut pans and set aside.
- Boil water in a small saucepan then add tea bags and allow to steep while you make the donut batter.
- Place the dry ingredients into a stand mixer bowl; coconut flour, sesame flour, brown sugar sub, apple pie spice, cinnamon, baking powder and soda, and salt. With the paddle attachment, blend until combined or whisk by hand in a large mixing bowl.
- Add one egg at a time to the mixer and blend until incorporated. Pour in the wet ingredients; oil, apple extract and stevia.
- Squeeze out the liquid from the tea bags and discard them. If the tea is still hot, slowly drizzle in a little at a time into the mixer and mix on low speed.
- Spread 3 tablespoons of batter into each silicone donut pan cavity. This recipe makes 10 donuts.
- Bake in a preheated oven for 15 minutes or until a toothpick in middle comes out clean and they are golden brown. Loosen edges and center with a sharp knife when they come out of the oven then allow to cool before removing from the pan.
Optional Topping
- Mix the allulose and cinnamon together in a shallow bowl. Dip each donut into the melted butter then into the cinnamon sugar free sweetener mixture.
- Store in an airtight container in the fridge for up to 5 days.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Linda P.
Hi Sally,
Can we use another flour in place of the sesame flour??
Can we use reduced apple cider in place of the water? I know it will increase the carbs but probably would t raise it too much.
Brenda Bennett
I've not tested another flour to swap with sesame but the closet thing would be almond though you may need more.
Vicki Turrentine
I made the apple cider donuts, they turned out great, my husband and I enjoyed them for breakfast for a few days! Also the recipe was easy to follow,
Brenda Bennett
Thanks Vicki!
Callie
These look delicious!! ❤️ What could I use in lieu of sesame flour...?
Brenda
You should be able to swap with almond flour.
Melissa Kern
What brand of Apple cinnamon tea do you use?
Christina
These are great!! One question I have is storage... room temp or fridge and how long.
Dianne Loosley
The serving adjustment is adjusting the recipe but not number of servings.
Kate
Looks yummy! If I don’t want to use liquid Stevia, what could I sub? Could I just add more Swerve?
Pam
. Love to try this recipe. What can I sub for the sesame flour and cinnamon liquid stevia?
Brenda
you could try almond flour.
Pam
Hi Brenda, I can’t find apple pie spice, do you know what spices are in it?