Pumpkin Apple Crumble with Caramel Sauce

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Hello Lovelies:

If we had to give this time of year a new name, I think ‘Pumpkin Time’ would be apt! I have been gathering pumpkins left, right and centre since they first appeared at the farmers market. And it’s not so that I can make a ton of jack o’lanterns. It’s because I have many desserts and meals in mind, including Pumpkin Apple Crumble!

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Pumpkin Apple Crumble with Homemade Caramel Sauce. A delicious, healthy twist on an old classic! Gluten free, vegan and refined sugar free.

Pumpkins are good for you! They’re made for more than just a yearly sacrifice to the Halloween spirits. These delicious fruits are stock full of fiber, supporting your magnificent digestive system. They’re rich in antioxidants, vitamins and minerals, including manganese, copper, potassium, and vitamins A, C and B6. Furthermore, pumpkins are a marvelous anti-inflammatory food. Their unique carotenoid antioxidants content is amazing! And they offer a fantastic nutritional balance that can help with blood sugar regulation.

Sugar Pumpkin - Pumpkin Apple Crumble with Homemade Caramel Sauce

Are you ready to put down the carving tools and give pumpkin a chance to impress you on your plate? I hope so! Why not give it a try with this healthy, delicious dessert:

Pumpkin Apple Crumble

Prep Time: 15 minutes

Cook Time: 40 mins (1 hour if your pumpkin wasn’t already cooked)

This recipe is Gluten Free, Vegan and Refined Sugar Free. Yields approximately 10 servings.


  • 2 Cups of Baked Sugar Pumpkin (also known as pie pumpkins)
  • 2 Large Honeycrisp Apples
  • Juice of Half a Lemon
  • 1 Tps of Cinnamon
  • 1 Cup of Maple Syrup
  • 2 Cups of Rolled, Gluten Free Oats
  • 1/2 Cup of Coconut Flour
  • 1/2 Cup of Buckwheat Flour
  • 1/2 Cup of Coconut Oil

Pumpkin Apple Crumble with Homemade Caramel Sauce. A delicious, healthy twist on an old classic! Gluten free, vegan and refined sugar free.

To Bake the Pumpkin

Pre-heat the oven to 350°F.

Wash the pumpkin, cut around the stem, slice the pumpkin in half and scoop out the seeds (save those for future treats!) Lay your pumpkin slices face down on a baking sheet greased with coconut oil. Place it in the oven for approximately 20 minutes, depending on the size of your pumpkin. You’ll know it’s ready when you can easily pierce through it with a fork.

Once the pumpkin is ready, remove the skin and chop the flesh into cubes. I made them about an inch in size.

Now your pumpkin is ready for the crumble!

To Create the Pumpkin Apple Crumble

Keep the oven ready at 350°F.

In a medium sized bowl, combine the oats, coconut flour and buckwheat flour and mix well. Add the coconut oil and 3/4 cups of maple syrup (save the remaining 1/4 cup for later). Mix together until you have a crumbly blend. I use my hands to blend the crumble until it’s the perfect texture.

Set the crumble aside.

Core and cube the apples. In a separate, medium sized bowl mix the apples, pumpkin and 1/4 cup of maple syrup. Add the cinnamon and lemon juice and mix well, until the fruits are well covered in syrup, lemon juice and spice.

Grease a large baking sheet with coconut oil. Transfer the pumpkin, apple mix to the baking sheet and sprinkle the crumble on top. Make sure it’s well mixed, so that you have a marvelous crumble to apple/pumpkin ratio.

Bake for 35 to 40 minutes, until the apples are tender.

Serve as is (with homemade ice cream if you’d like) or create a healthy caramel sauce to go with it! Recipe below:

Caramel Sauce

Prep Time: 5 minutes

Cook Time: Approximately 5 mins

You can prepare this sauce while the crumble is baking.

  • 3/4 Cup of Chickpea Brine (also known as Aquafaba), this is the liquid from 1 398mL (14 Fl Oz) Can of Chickpeas (use the chickpeas in a hummus or stir fry)
  • 1/4 Cup of Lucuma
  • 1/4 Cup of Maple Syrup

Combine the 3 ingredients in a small saucepan and mix well. Place over medium heat and mix often so the sauce doesn’t stick to the pan. This sauce thickens quickly, so be sure to keep an eye on it. Remove from heat once you have your desired thickness (I like a molasses consistency).

Let cool and serve on top of your delicious crumble!

Keep your pumpkin apple crumble and caramel refrigerated between eatings! I don’t imagine it will last very long.

Enjoy the goodness that pumpkin has to offer in this delicious, healthy twist on an old favourite. Isn’t it awesome to spoil your sweet tooth and support your health all at once?!

Are you craving a delicious crumble dessert but lacking in time? I have quick and easy, delicious single serving crumbles waiting for you right here. They’ll be ready in 15 minutes or less. Because sometimes we need our healthy desserts stat!

Have you tried adding pumpkin to your plate before? Are you excited to try it in a crumble? Let me know your thoughts in the comments.

Health and love and sugar pumpkins,


Thought of the day: I am open to new directions and excited to discover new meanings in old delights. 

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Sara | Ms. Health-Esteem

Sara Flanagan is a wellness writer and the creator of www.mshealthesteem.com, where she shares her story of being diagnosed with Graves Disease, a chronic autoimmune disease, and empowering herself to do everything she can to thrive in spite of her diagnosis. She writes articles on self-love, acceptance, wellness and nutrition. Join the Health-Esteem Family today and share in the journey.

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