Healthy Thanksgiving Desserts ~ Cupcakes, Crisps, and Pie Of Course!

Thanksgiving is full of sweetness in so many ways ~ spending time with loved ones, giving back, feeling grateful for all our blessings, and of course…all the amazing desserts! 😋 I had Friendsgiving at my house last night (I’m sharing ALL the pics soon!) and I decided to make desserts in individual servings with cupake tins and ramekins so we could get a little taste of everything! It’s all about balance ;)

Everyone was obsessed with these three treats! Trust me they’ll majorly impress your friends and fam. And then you can tell everyone they’re Tone It Up Nutrition Plan approved!!

They’re all simple to prepare and we’re breaking it down step by step so it’s as easy as, well, pie! 😉 Enjoy babe!

Apple Crisp

Serves 6



4 medium apples, peeled, thinly sliced, and chopped into 1-inch pieces

3 Tbsp. sugar or coconut sugar

2 tsp. lemon juice

1/4 tsp. cinnamon


2/3 cup gluten-free oats

1/4 cup brown sugar

1/4 cup oat flour

1 tsp. cinnamon

3 Tbsp. coconut oil

coconut oil spray

 dairy-free ice cream (optional)


1. Preheat oven to 350 degrees. In a large bowl, add sliced apples, sugar, lemon juice, and cinnamon. Toss to combine.

2. Spray muffin tins with the coconut oil spray. Spoon the apple mixture so that each muffin tin is 3/4 of the way full.

3. In a bowl, combine topping ingredients until coconut oil is crumbly or melted. Top each muffin tin with the mixture. Bake for 20 minutes.

4. Allow to cool before serving. Use a spoon to dish out individual servings. Top with dairy-free ice cream if desired!

3g protein / 41g carbs / 8g fat / 5g fiber / 228 calories

White Chocolate Pumpkin Pie

Serve 8



1 1/2 cups graham crackers (gluten-free options are available too!), finely ground

6 Tbsp. coconut oil, melted

1/2 tsp. cinnamon


1 cup canned pumpkin

1/2 cup coconut milk

3 eggs

1/4 cup maple syrup

1/2 cup white chocolate chips, melted

1 tsp. cinnamon

1/4 tsp. nutmeg

pinch of salt

coconut oil spray


1. Preheat oven to 350 degrees.

2. Combine crust ingredients in a food processor and pulse until combined. You can also mix in a bowl.

3. Spray a muffin tin with coconut oil spray. Use 1-2 Tbsp. of the graham cracker mixture and add to each muffin tin. Press down firmly.

4. Combine all ingredients for the filling, except for the melted chocolate, in a bowl. Stir until smooth and combined.

5. Pour mixture into the muffin tins until 3/4 of the way full. Bake for 20 minutes, then remove from oven. Add 1 Tbsp. melted chocolate to each muffin tin. You can play around and make pretty designs by piping on the chocolate with a plastic bag! Bake for 5-10 more minutes or until a toothpick comes out clean.

4g protein / 26g carbs / 16g fat / 2g fiber / 254 calories

Upside Down Apple Cider Cupcake

Serves 12


1 green apple, peeled and thinly sliced

3/4 cup oat flour

3/4 cup vanilla Tone It Up Protein

1 tsp. baking powder

1 tsp. cinnamon

1/4 cup maple syrup

2 eggs

3 Tbsp. coconut oil

1/3 cup apple cider

coconut oil spray


1. Preheat oven to 350 degrees.

2. In a bowl, combine oat flour, vanilla Tone It Up Protein, baking powder, and cinnamon. Whisk to combine.

3. Create a well in the middle of the dry ingredients and add all remaining ingredients except for the apples in the center and whisk to combine.

4. Spray muffin tins with coconut oil spray. Add 1 slice of apple to the bottom of each one. Add batter. Bake for 20 minutes or until a toothpick comes out clean.

3g protein / 15g carbs / 5g fat / 2g fiber / 115 calories

And remember babes, Thanksgiving is a time to show some extra love to those around you, & most importantly…YOU!

Let us be your rock! The Tone It Up Nutrition Plan will be your guide to a healthy, happy, & balanced holiday season so you CAN have that cake, & eat it with a big smile too 🤗 These recipes are just a taste of what’s to come ~ get your plan HERE and feel your best self! See you there babe!


  1. OMG these recipes sound amazing!!! I will definitely make them for our little Thanksgiving dinner I’m having with my boyfriend next week! Thanks for sharing 😍

    1. Hi Mollie! So excited you’re joining the Nutrition Plan!! And the white chocolate pie is amazing!!! xxo

  2. These look INCREDIBLE! Going to make the White Chocolate Pumpkin Pie for my family’s Thanksgiving. I won’t mention they are healthy and see what happens ;). Have you tried them with dark/milk chocolate? Do you like one or the other better?

    1. Hi babe! We haven’t tried them with dark chocolate but bet they would be delish! Tell us how they are! xxo

  3. Yummy! Do you think the White Chocolate Pumpkin Pie would turn out if I made it with an egg substitute? Thanks! :)

  4. I can’t wait to try the white chocolate pie! I made the Apple crisp last year, sooo good. Also, last year’s healthier options were💣 thank you for always having our back!

  5. 💕I just want to thank you, Karena and Katrina, for being so kind, fun, and giving. I look forward to every TIU workout I do and TIU is an inspiration for everything for me(not just fitness). Happy thanksgiving!💕

    1. Thank you Emma! This means the world to us! You inspire us and we hope you have the most beautiful holiday with your loved ones! xxo

  6. Thank you, thank you, thank you! I can’t wait to try all of these💗

  7. YUM! A quick question about the pumpkin pie, is it canned coconut milk or from the carton?? Thank you!!

  8. Happy almost thanksgiving, everyone!! I found the topping for the crisp to be a little too dry so i added one egg and a teaspoon of baking powder, it was SO yummy! I think next time I’ll add some chopped walnuts as well together little crunch and healthy fats/protein. Yum!

  9. Hi Karena & Katrina! Wondering if I can sub in canned coconut milk/cream for the coconut milk?? {for the pumpkin pies of course!😉} Thanks!!! ❤️from Mn!

    1. I made mine w canned coconut milk, thinking that’s what they meant. It was delicious! Very flavorful and moist. Actually I always prefer pumpkin pie on day two, after it has a chance to set even more. I’ll use this recipe from now on!

  10. Would love to try the pumpkin pie but could you clarify for us if that’s coconut milk out of a carton or a can? Thanks!! These all sound so 😋 yummy!!

  11. In the apple crisp, I replaced the brown sugar and aot flour by maple protein powder. The result is delicious, without the carbs!

  12. Ok I made 2 of the recipes. Here’s my review. The mini pumpkin pies were the bomb! They were absolutely delicious. I can’t wait to make them again. I added some coconut sugar to the graham cracker mix to sweeten it up a little more for my kids and they loved them!
    The apple cider cupcakes… not so much 😕 They were sour even with added maple syrup, the apples stuck to the bottom of the tins so they didn’t attach to the muffins themselves. Just overall did not like them.
    I haven’t made the apple crisps but I can’t wait to try. All the ingredients look spot on!
    Hopes this helps 😊

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