Gut-Friendly Baked Apples with Cinnamon (Gluten- & Dairy-Free)

When the air turns crisp, nothing says fall comfort quite like warm, baked apples.
The problem? Most recipes are loaded with refined sugar and butter, which can leave you feeling bloated and sluggish.

This version is naturally sweetened, completely gluten- and dairy-free, and loaded with anti-inflammatory spices to give you all the cozy vibes—without the gut drama.

Whether you serve them for dessert, a snack, or even breakfast, these baked apples are a simple, nourishing way to satisfy your fall cravings. Don't forget to save this pin so you can check it out later!

Why This Recipe is Gut-Friendly

• Naturally sweetened with pure maple syrup or raw honey
  
• Cinnamon helps balance blood sugar and reduce inflammation
  
• Healthy fats from walnuts or pecans support hormone balance
  
• No gluten, dairy, or refined sugar—easy on digestion
  
• Fiber from apples feeds healthy gut bacteria

Ingredients (Serves 4)

• 4 medium apples (Honeycrisp or Fuji work great)
  
• 2 tbsp pure maple syrup or raw honey
  
• 2 tsp ground cinnamon
  
• ¼ tsp ground nutmeg
  
• ¼ cup chopped walnuts or pecans (optional)
  
• 2 tbsp raisins or dried cranberries (unsweetened, optional)
  
• 1 tsp coconut oil or ghee (dairy-free option: coconut oil)
  
• Pinch of sea salt

Instructions

1. Preheat oven to 350°F (175°C).
   
2. Core the apples, leaving the bottoms intact to create a “well.”
   
3. In a small bowl, mix maple syrup, cinnamon, nutmeg, walnuts/pecans, raisins/cranberries, coconut oil, and a pinch of salt.
   
4. Stuff each apple with the mixture.
   
5. Place apples in a small baking dish and add ¼ cup water to the bottom of the dish.
   
6. Bake for 20–25 minutes or until apples are tender but not mushy.
   
7. Serve warm—delicious with a drizzle of coconut cream.

Tips & Variations

• Swap cinnamon for pumpkin pie spice for a richer fall flavor.
  
• Use almond butter instead of nuts for a nut-free version.
  
• Make ahead: store baked apples in an airtight container in the fridge for up to 3 days; reheat before serving.

More Fall Recipes Your Gut Will Love

If you liked this recipe, you’ll love my 7-Day Glow Up—a week of gut-friendly recipes, grocery lists, and daily routines to help you beat the bloat, balance digestion, and feel amazing this season.

It’s just $7 and is designed to fit into your real life (yes, even during pumpkin spice season).

XO,

Dr Sheena