GERD Friendly Maple-Oat Cinnamon Applesauce
Warm, lightly spiced, and naturally sweet, this cozy applesauce is the kind of comfort food that feels indulgent without giving your digestive system anything to complain about. Reflux-friendly eating can feel restrictive, especially when so many sweet snacks and condiments are loaded with citrus, tomato, or high-fat ingredients that tend to trigger symptoms. This recipe sidesteps all of that — just tender cooked apples, a touch of maple syrup, warming spices, and a handful of rolled oats to add body and a gentle, satisfying thickness. The oats are stirred in toward the end and simmered until soft, so the final texture is smooth and easy on the stomach whether you mash it chunky or blend it completely silky. A small amount of ground ginger adds a subtle warmth that complements the cinnamon without overwhelming the apple flavor. It comes together in under 30 minutes on the stovetop and keeps in the fridge for up to five days, making it a smart batch-cook option for the week ahead. Serve it warm as a snack, spoon it alongside a simple protein, or enjoy it straight from the fridge — it's genuinely one of those recipes you'll keep coming back to.
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Learn more →Ingredients
4 servings
- 1.5 lbs apples (about 4 medium), peeled, cored, and cut into 1-inch chunks
- ¼ cup water
- 2 tbsp pure maple syrup
- ½ tsp ground cinnamon
- ¼ tsp ground ginger
- 3 tbsp old-fashioned rolled oats
- 1 pinch salt
Instructions
- 1
Combine the apple chunks, water, maple syrup, ground cinnamon, ground ginger, and salt in a medium saucepan over medium heat. Stir to coat the apples, then cover and cook, stirring occasionally, until the apples are completely tender and beginning to break down, about 15–18 minutes.
- 2
Stir in the rolled oats and reduce the heat to medium-low. Cook uncovered, stirring frequently, until the oats have softened and the mixture has thickened slightly, about 5–7 minutes.
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