This weekend I made the most delicious chayote preserves I like so much I’d like to share. When I first made it I thought of it as “Apple Pie Preserves,” because, though it’s actually made with chayote squash, that’s what it ends up tasting like! I often eat mine on toast with olive oil-butter, but I have several other ideas it would be great for, such as apple pie flavored muffins, pancakes, cookies, waffles, cream cheese, cake or cupcakes, on top of warm Brie for a cheese plate… Any of these would be delicious and can all be made with keto-friendly ingredients. There are numerous possibilities!
Chayote Squash, or Chayote didn’t make the top ten but does come up as an “honorable mention” when Super Foods are considered. The internet is full of articles that praise its numerous health benefits, but did you know it also tastes great? Its texture is between an apple and pear. Their taste is somewhat similar to an apple, but also has elements of cucumber and jicama. Even though chayote are comparable to apples, they’re significantly lower in carbohydrates and sugar, and that’s why many recipes using them also use apple extract, to create the apple flavor and texture that’s not compatible to the keto diet for most people on it. For example, here’s what the below have in 1 cup chopped or 132g:
| Fruit | Carbohydrates | Fiber | Sugar | Net Carbs. |
| Chayote Squash | 6 | 2.2 | 2.2 | 3.8 |
| Granny Smith Apple | 18.23 | 3.2 | 13.71 | 15.03 |
| Red Delicious Apple | 18.23 | 3.1 | 13.71 | 15.13 |
| Pear | 20.41 | 4.1 | 12.94 | 16.30 |
I learned about Chayote through a keto baking recipe less than a year ago. I liked so much I made it several times. I came up with this recipe when I bought some to bake with, but ran out of steam. They had been in the refrigerator a while and needed to be used, yet I still no longer had time or desire to bake, so I just cooked them in olive oil and butter and froze them. Later, when I defrosted them and tried them cooked, ideas came to mind about spices that would be great with them and this is where they took me!
“Apple Pie” Chunky Chayote Preserves Recipe:
3 large or 4 small Chayote Squash
1 ½ tsp. Olive Oil*
1 ½ tsp. Butter*
4 tsp cinnamon
1 ½ tsp salt
5 tsp. Lakanto Classic Sweetener*
5 tsp Lakanto Brown Sweetener*
1 tsp. Apple Flavoring*
1 tsp. Lemon juice
1 tsp. Vanilla Extract ( I recommend pure)
½ cup water
Cook stove top ~ 30 min total
Directions:
Cut Chayote into four vertical sections, cut out the seed, and dice into small chunks. Warm a pan and heat the olive oil and butter until it’s melted and just starts to sizzle. Add the chayote and toss until all is covered, turn the heat down to low. Once it softens and cooks down, add the cinnamon, lemon juice, vanilla, and salt, then stir it all in. Add the apple flavoring and both sweeteners, stir in completely and cook for another few minutes. Taste Test! Yes, taste it! We all have our own preferences! If it needs more seasoning, vanilla, cinnamon, or salt, start to add small quantities and continue taking small tastes to customize it to your personal preferences. Once you find it, you’re done!
Once you’re done, this can be used as a warm preserve right away or can cool down for the refrigerator or freezer. I recommend deciding how you’re going to use it and breaking the quantity down into appropriately-sized containers you’re likely to finish within five days, as it does not contain preservatives. I store some in larger quantities to use in recipes and mark them accordingly by size, for example, “Sweet Cinnamon Chunky Chayote for Cupcakes,” for larger amounts, and “Sweet Cinnamon Chunky Chayote for Brie,” for a smaller amount. This makes future cooking easier because part of your prep work is done ahead of time. I also refrigerate a small amount for preserves I put on toast. Depending how much you use for each, this recipe should be enough for at least two purposes.
I broke this recipe into eighteen servings because I’m currently eating it on toast. Based on 18 servings, here are the macronutrients:
If you make something else with it or just use more at a time it’s still incredibly keto-friendly!
I’m not a professional chef but sometimes have moments of inspiration in the kitchen that I like to share. If you’ve never had chayote and try it for the first time I’d love to hear what you think! I’d also love your feedback on this recipe if you make it.
*Extra notes:
- Olive Oil and butter are 1:1 ratios if you only want one or the other
- Sugar and Monk Fruit are supposed to be 1:1 ratios if you don’t want to make this keto. However, I think sugar is sweeter than Monk Fruit, so you may want to start with less sugar, taste it, and add if needed.
- Lakanto classic and brown have different flavors but are generally 1:1 ratio if you only have or like one or the other. If you prefer other brands that’s fine as long as the nutrition panel is the same on sugar and net carbs or if you’re ok with the differences.
- The apple extract I use is Dolce Flav.