An easy, creamy apple salad, with a hint of peanut butter, that’s perfect for Autumn and THM E friendly! It’s low in fat and contains the healthy carbs we need to nourish our bodies and slim down. Great as a snack, dessert, or potluck offering.
We’re finally into my favorite time of year — Autumn…or Fall, whichever you like to call it. That means cooler days, crunchy leaves, and crisp, ripe apples.
Naturally, I need more seasonal apple recipes on the blog. Have you tried my Caramel Apple Yogurt Parfaits? They’re super easy and delicious too.
I whipped this easy apple salad recipe up a few weeks ago to take to my mom’s for lunch. My dear, sweet grandma was there and everyone loved the salad.
This apple salad is so easy to make, too! It’s a perfect THM E recipe because it…
- Has healthy carbs – fresh, crisp apples
- Contains protein
- Has very little fat
What Apples Are Best For Making Apple Salad?
Any apples good for eating fresh are perfect for this salad.
My favorite apples for eating fresh are crisp, tart, and sweet. We have an apple tree in our back yard but have no idea what kind of apples they are, unfortunately.
They look like gala apples, possibly. Thankfully, they are just how I like apples!
While you can use any apples to make this easy salad, some apples are best for eating and others best for cooking.
Here’s a short list of apples best for eating fresh:
- Fuji (sweet)
- Gala (sweet)
- Granny Smith (tart)
- Cortland (tart)
- Honey Crisp (sweet/tart)
- Cameo (sweet/tart)
Which apples you choose depends on your tastes. I recommend a mix of both sweet and tart apples, myself. But if you just like sweet or tart apples, choose the one(s) you prefer of course!
How To Make This Easy THM E Salad.
It’s so simple!
First, chop your apples and toss with lemon juice to prevent browning. An apple corer is especially helpful!
Next, mix up the creamy yogurt sauce, then stir into the apples. I’ve used a combination of yogurt and cottage cheese for the sauce. If you don’t like, or have, cottage cheese you can use all yogurt. You might need to adjust the sweetening if you do.
Finally, garnish with a sprinkling of chopped nuts, if desired.
For a super creamy apple salad, use 4 cups of chopped apples. For a less creamy salad use 5 cups.
That’s it! This salad is best eaten within a day or two. Longer than that it can get kind of watery.
How To Fit This Creamy Autumn Apple Salad Into Your THM Eating Plan.
Since this is an E recipe, which is low in fat and our fuel is healthy carbs, here’s a few ways to incorporate this healthy apple salad into your diet:
- As a snack with a sprinkle of chopped nuts for garnish
- For an E dessert, if your E meal wasn’t already at your E carb and fat limit
- After a Fuel Pull meal (making your meal an E)
- As a Crossover with an S meal
- Take it along to a potluck, carry-in, or family get together
Celebrate Autumn With Healthy, On-Plan Choices!
This time of year is so wonderful! So many delicious foods come to mind when you think about Fall, and nearly all of them can be made to fit the healthy THM lifestyle.
This easy, creamy, homemade apple salad recipe is an excellent choice to add to your THM menu. It’s also one everyone will love!
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- 4 to 5 cups chopped apples, skin on
- 1 teaspoon lemon juice
- 1/2 cup low fat cottage cheese
- 1/2 cup fat free Greek yogurt
- 2 to 3 tablespoons THM Super Sweet, or desired sweetener to taste
- 1 tablespoon THM Pressed Peanut Flour
- 1 teaspoon pure vanilla extract
- pinch of high mineral salt
- Core and chop the apples into bite sized pieces and place into a mixing bowl.
- Toss with lemon juice.
- To your blender jar, add cottage cheese, yogurt, vanilla, salt, peanut flour and sweetening and blend until smooth and creamy.
- Pour dressing over chopped apples and mix well to coat all apple pieces.
- Garnish with a sprinkling of chopped peanuts or pecans, if desired.
You can use all yogurt if you don't like or have cottage cheese, however the dressing will be more tart. You may need to increase the sweetening.
Best eaten within a day or two.
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Nutrition Information:Yield: 6 Serving Size: 3/4 cup
Amount Per Serving: Calories: 70.9Total Fat: .5gSaturated Fat: 0.1gTrans Fat: 0gUnsaturated Fat: 0.2gCholesterol: 1.6mgSodium: 94mgCarbohydrates: 13.9gNet Carbohydrates: 11.4gFiber: 2.5gSugar: 10.3gSugar Alcohols: 0gProtein: 4.2g
Nutrition information is approximate and based on the best knowledge available at the time of recipe publication. Your results may vary due to differences in ingredients. You can make your own calculations if this recipe does not include nutrition info by using an online calculator such as https://recipes.sparkpeople.com/recipe-calculator.asp