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Cinnamon apple slices with peanut butter: a 5-minute fiber snack

Fruit eaten alone digests quickly. Fruit eaten with fat and protein, such as nut butter, causes a smaller and slower blood sugar rise. That is the whole idea of this plate.

An apple beside a jar of peanut butter
Prep5 min
Cook0 min
Serves2
Fiber (est.)6 g

Apples are also a good source of pectin, a soluble fiber, and keeping the skin on doubles their fiber.

This is one of our something sweet recipes, and the total time is 5 minutes. To see why these foods help, read our guide to fiber for insulin resistance or the full overview of insulin resistance.

Cinnamon Apple Slices with Peanut Butter

Plate

  • 2 medium apples, cored and sliced (skin on)
  • 3 tbsp (48 g) natural peanut or almond butter
  • 1/2 tsp ground cinnamon
  • 1 tbsp chia seeds or hemp seeds
  • 1 tsp lemon juice
  • Pinch of flaky salt

Method

  1. Toss the apple slices with the lemon juice so they do not brown.
  2. Fan the slices onto two plates.
  3. Warm the nut butter for 10 seconds in the microwave and drizzle it over the apples.
  4. Sprinkle with cinnamon, chia seeds and a pinch of salt.

Approximate per serving: 250 calories, 6 g protein, 6 g fiber. Values are estimates and vary with brands and portions.

Why this works for blood sugar

  • Fat and protein with the fruit. The nut butter slows digestion.
  • Pectin and skin fiber. About 6 g of fiber per plate.
  • Sweet without added sugar. Satisfies a craving with whole foods.

The same principles are explained in detail in our fiber for insulin resistance guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Choose nut butter with only nuts and salt on the label.
  • Tart apples such as Granny Smith have slightly less sugar.
  • Pack the slices with a little lemon water in a lunch box.

More something sweet recipes

Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.

© 2026 Insulin Reset Kitchen. Information on this site is educational and is not medical advice. Talk to your doctor or dietitian before changing your diet or medication.