Fresh Apple Smoothie – Easy, 5 Minute Recipe!
This creamy apple smoothie tastes like apple pie in a glass—without the baking! It’s the perfect cozy-but-refreshing treat for fall (or really, any time you’ve got apples on hand). Loaded with fiber, antioxidants, and anti-inflammatory spices, it’s easy to make and endlessly customizable.
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Why You’ll Love This Apple Smoothie Recipe!
Ingredients, Variations, & Add-Ins
With apple season upon us, I decided to create a fall-inspired apple smoothie with a few simple ingredients. You probably have them in your kitchen right now. Go take a look. I’ll wait. 😉
- Fresh apple– cored and chopped (keep the skin for extra fiber!)
- Oats. Certified gluten-free if needed.
- Milk. Dairy or non-dairy, like this easy 1-minute almond milk. For an additional source of plant-based protein, opt for unsweetened, organic soy milk.
- Ground flaxseeds. For extra fiber and plant-based omega-3 fats.
- Maple syrup. Just a little bit for an additional hint of sweetness. Alternatively, opt for a natural, low-calorie sweetener like stevia or monk fruit.
- Cinnamon. Ginger or cardamom are also tasty additions to this apple smoothie!
- Ice Cubes. To make it nice and cold!
- Optional: Protein powder (I’ve been loving Drink Wholesome lately), seeds (flax, chia, hemp, etc), nuts/nut butters (walnut, peanut, pecan), fiber (Sunfiber, psyllium husk)
Ridiculously Easy Instructions
- Blend all ingredients in a high-speed blender until smooth and creamy.
- Taste and adjust sweetness or spice if needed. Pour into a glass, top with additional cinnamon, and enjoy!
- Pour into your favorite glass, sprinkle with a dash of cinnamon, and enjoy!
Tip! For a thicker, creamier smoothie, freeze your chopped apple slices ahead of time, and omit the ice.
Dietitian Nutrition Notes
This apple smoothie isn’t just cozy and delicious—it’s a powerhouse of feel-good nutrition, too.
- FIBER. With 10 grams of fiber per serving, this smoothie helps keep you full, supports stable blood sugar levels, and feeds your gut’s good bacteria. That means better digestion, reduced cravings, and a happier gut microbiome.
- ANTI-INFLAMMATORY. Apples—especially with the skin on—are a great source of quercetin, a natural flavonoid that works like an antihistamine and anti-inflammatory. It may help support immune function, lessen histamine intolerance, and protect against heart disease and certain cancers. Yep, turns out “an apple a day” really is smart nutrition!
- GUT-HEALTHY BONUS. Here’s something you might not know: those raw oats in your apple smoothie aren’t just there for texture and fiber—they’re also a source of resistant starch, a special type of carbohydrate that resists digestion and acts as a prebiotic, helping nourish the good bacteria in your gut. Curious to learn more? Check out my post on Resistant Starch Foods + Green Banana Flour Brownie Bites for more delicious ideas!
- SPECIAL DIETS. This recipe is gluten-free, vegetarian, DASH, and MIND diet friendly. Use plant-based milk for a vegan or dairy-free option.
Apple Smoothie FAQs
Fresh Apple Smoothie Recipe
This creamy anti-inflammatory apple smoothie tastes like fresh apple pie in a glass! Only 5 ingredients and 5 minutes to make!
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Servings: 1 serving
Ingredients
- 1 large apple, core removed, chopped
- 1 cup milk, dairy or non-dairy
- 1/3 cup gluten free oats, use certified gluten-free oats if needed
- 1 tablespoon ground flaxseed
- 1 teaspoon maple syrup, or other natural sweetener
- 1/2 teaspoon ground cinnamon, plus more for garnish
- ice cubes, approximately 1 cup
- Pinch of salt, optional, to taste
Instructions
- Place all ingredients in a blender such as a Vitamix, and blend until desired consistency is achieved. Serve in a glass with additional cinnamon sprinkled on top.
Notes
NUTRITION: Nutrition information for version with whole, dairy milk. This will change if you use a plant-based milk or low-fat milk.
INGREDIENT SWAPS & ADDITIONS:
- Use dairy or non-dairy options, such as this easy 1-minute almond milk. For a plant-based version with added protein, choose unsweetened organic soy milk.
- Want less sugar? Opt for a natural, low-calorie sweetener like stevia or monk fruit.
- The cinnamon can be swapped with (or combined with) ginger or cardamom.
- For additional protein, fiber, and healthy fats, add protein powder, peanut butter, almond butter, chia seeds, hemp seeds, or walnuts.
Nutrition
Serving: 1serving | Calories: 374kcal | Carbohydrates: 62g | Protein: 13g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 19mg | Sodium: 117mg | Potassium: 700mg | Fiber: 10g | Sugar: 35g | Vitamin A: 342IU | Vitamin C: 9mg | Calcium: 344mg | Iron: 2mg
Did you make this recipe?I’d love if you’d leave a rating or review below! Your feedback helps others find new favorite recipes! And, please post a pic and mention @thespicyrd or tag #thespicyrd on Instagram. Thank you!
Let’s chat! Have you made an apple smoothie before? What’s your favorite apple variety? Is there anything else you would add to this apple smoothie?
I Must Say Wahoo it’s amazing and definitely I’ll try this!
Thanks so much Janice! And, lucky you!!!
What powered watt would you recommend for your blender/vitamix for this recipe?
I don’t really do smoothies, but this sounds like one I can sip into!!
I hope you give it a try Jessica! Its’ one of my favorites, especially when you use a really sweet apple 🙂 Cheers!
Where can I get maple sugar? Does it work just as good with regular sugar?
Hi Casey. You can find maple sugar is specialty grocery store, such as Whole Foods. Here in San Diego, I found it at Jimbo’s {a local store} You can definitely add regular sugar too, or, even better, pure maple syrup. Enjoy 🙂
this looks delicious.
thought you may like to know that this person: http://pinterest.com/pin/370491506814979411/ is pinning your recipes and giving herself credit.
Yum! I would love it if you visited my new Gluten-Free Monday party at OneCreativeMommy.com and linked up this and any other idea you would like to share. I hope to see you there.
I have a friend who adores Honey Crisp apples. She would agree that they would be perfect in this smoothie. I’ll have to get out my Magic Bullet and get back into smoothie making and pick up some Honey Crisp.
Mmm…fall in a glass and full of nutrition too, doesn’t get better than that!
Thanks Sylvie! Just wish our So Cal weather felt a little more like fall right now 🙂
Need that vitamix!!!! Love your pics! Maple sugar?? Sounds like a must have ingredient…especially for fall! Once a gain, you have out done yourself! It’s a BEAUT!!!
YES YOU DO!!! Thanks so much for your sweet comment too 🙂
Ha, ha! Again, the straws are a winner 🙂 Thanks Julie!
Ha, ha! They say the straws make the smoothie…or, do they? 🙂 I’m curious to know how it turns out in a less powerful blender, and yes, I agree with you about fall vs autumn. Enjoy!
This looks delicious but I can’t eat oats (even if GF). Any suggestions for substitutions?
Thanks Erin! One option would be to simply omit the oats. I added them for fiber/to make the smoothie more filling, but they don’t add much in the way of taste. If you do want to add some additional fiber,you could try ground flaxmeal, chia seeds, or even millet or quinoa, both of which I have added {cooked} to smoothies before. Enjoy!
Yum, yum! The perfect “excuse” to buy the maple sugar I’ve been eyeing at Trader Joe’s. 🙂 Thanks for the tasty recipe, EA!
Ha, ha! Any excuse to buy a new foodie item to try, although I’m sure it would taste just as good with regular old maple syrup!
Totally loving this idea. Love its cute name too. Sure to entice the most entrenched of health food-phobics if you call it a pie! Super idea
Thanks Kellie! LOL-Yes, I thought “Pie” might entice more people to read the post 🙂
genius. I juice apples (in green juice) why not smooth-ify? Must I oat? That’s the only part throwing me off. And seriously, the straws, the photos. I am jealous.
I still need to try juicing…one more kitchen gadget to get. Maybe this Christmas…Oats are absolutely not necessary 🙂
What a beautiful and seasonal breakfast smoothie! Right up my alley!
Thanks Angie!
Love this! I did a Pumpkin Spice breakfast shake made with oatmeal a few weeks ago. They make such a great, filling breakfast!
Thanks Kiersten! I need to whip up a pumpkin version soon too! Yes, very filling 🙂
I love this!! Definitely getting the ingredients to put this together.
I usually say fall, but it is hard to say either one since the weather here in Vegas doesn’t normally show signs of autumn/fall. That is one thing I don’t love about living here.
I know what you mean! Unless I head up to Julian later in the fall/autumn, there’s not much “typical fall” weather here either, but I can’t complain too much about the weather 🙂
I am loving this! I drink so many smoothies in spring/summer but tend to drink less once the temperatures cool off, so I’d love to get in the habit of making more seasonal ones in the fall/winter that still keep my interest. this one looks amazing, EA!
Thanks Amy! Yes, I’m the same way-fewer smoothies in the cooler months, although it is still pretty hot here! I think these would make delicious popsicles too!
Ahh, dessert for breakfast – LOVE it and can totally see honeycrisps shining in this recipe. Look forward to making it w/ the 5 yr old.
Thanks Deanna! Hope you both like it 🙂
Delicious! Sophia made one right away:).
I knew Sophia had great taste 🙂 Glad you liked it!