By Allison Frahn

I’m sure that you’re thinking that there must be an error in the title of this recipe, but nope it’s exactly right…and it’s delicious! The ingredients in this hearty soup complement each other so perfectly. The sweet apples with the savory cheddar and warm butternut squash combine to make such a flavorful dish. It is a perfect time of year to make this as these flavors just scream fall is here! I lightened up this typically rich soup by choosing lower fat ingredients and increasing the spices for added flavor. Enjoy!


• 4 cups low sodium vegetable broth
• 1 pound butternut squash, peeled and grated
• 1 1/3 cups low-fat shredded Cheddar cheese
• 1 cup unsweetened cashew milk (or your preferred milk)
• 2 large Honeycrisp apples, cored (1 chopped, 1 thinly sliced)
• 1 large yellow onion, peeled and chopped
• 1/4 cup all-purpose flour
• 2 tbsp coconut oil
• 2 tbsp fresh thyme leaves
• 1 tbsp light butter
• 1 tbsp sugar free maple syrup
• 1/2 tsp cayenne pepper
• salt and pepper, to taste
Cinnamon Pecan Crumble
• 1/3 cup raw pecans, roughly chopped
• 1/2 cup old fashioned rolled oats
• 1 tbsp light butter, softened
• 2 tbsp sugar free maple syrup
• 2 tsp cinnamon
• pinch salt


• Place a large pot over medium-high heat and add coconut oil. Once melted, add chopped onion and chopped apple. Cook for 10 minutes or until the apples and onions are caramelized (this is key for the flavor!). Whisk in the flour until all lumps are removed and cook about 3 minutes, or until lightly browned. Slowly whisk in the vegetable broth until nice and smooth. Add the butternut squash, cayenne, and a pinch of salt and pepper (or to your taste). Bring to a boil then reduce the heat to medium and cook, covered, about 20 minutes, or until the squash is tender.

• Remove the pot from the heat and allow soup to cool slightly. Then use an immersion blender to puree the soup in the pot. (Note: you can pour into a blender if you don’t have an immersion.)

• Return the pot to the stove over low heat. Stir in milk, cheese, and thyme until melted and creamy. Cook a few more minutes.

• While the soup is cooking, prepare the caramelized apple slices. Melt 1 TB butter in a skillet over medium-high heat. Add apple slices and cook about 5 minutes, or until it begins to caramelize. Add the maple syrup and cook for an additional minute. Remove from heat and set aside.

• To serve, ladle the soup into bowls and spoon the apples over top. Finish with a sprinkle of pecan crumble* (see below). Enjoy!

Cinnamon Pecan Crumble Prep: (you can prepare while the soup is cooking or in advance)
• Preheat the oven to 350 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray. Set aside.

• In a small bowl, combine all the ingredients and mix with a fork until evenly blended and a crumble forms.

• Arrange in a single layer on the baking sheet and bake for about 20 minutes, until crisp and golden brown. Let sit for 10 minutes to set before serving.


(Per serving; recipe serves 6)
310 calories, 10g protein, 31g carbohydrates (5g fiber), 16g fat

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Allison is a five-time IFBB Figure Olympian who has a passion for healthy, yet delicious cooking. Allison owns Alli’s Slim Pickins, Inc., a healthy food and recipe-based company. She is excited to share her years of experience with you and provide healthy recipes that proclaim her slogan: 100% Taste & 0% Guilt.

Want more recipes? Purchase Ali’s recipe e-book here!