This apple smoothie tastes like autumn in a glass! And, with only 5 ingredients plus ice, you can be happily slurping it down in 5 minutes or less!

Apple Smoothie Ingredients

With apple season upon us, I decided to create my own fall-inspired apple smoothie with 5 simple ingredients. You probably have them in your kitchen right now. Go ahead-I’ll wait while you check πŸ™‚

  • Fresh apples
  • Oats. Certified gluten-free if needed.
  • Milk. Dairy or non-dairy like this easy 1-minute almond milk. For additional plant based protein, choose unsweetened organic soymilk.
  • Maple sugar. Maple syrup works well too. Or, choose a natural low cal sweetener like erythritol, stevia, or monk fruit.
  • Cinnamon. Ginger and cardamom would also be tasty in this apple smoothie!
  • Ice Cubes. To make it nice and cold!

Do you peel apples for smoothies?

While you certainly could peel your apples for this smoothie, I prefer to leave the peel on for added fiber and nutrients. Did you know an apple with skin has considerably more vitamin K, vitamin A, vitamin C, calcium, and potassium than a peeled apple?

What apples are best for smoothies?

This may be obvious, but use the freshest, sweetest, in-season apples possible.  I made this apple smoothie with a “so-so” apple and a fresh, sweet honeycrisp apple, and the taste difference between both was amazing.  The honeycrisp version won, hands down!

Other sweeter varieties of apples include gala, fuji, golden delicious, ambrosia, envy, kiku, koru, and several others. I’ve never tried it with green apples, but if you’re in the mood for a tart smoothie, give it a try! (Check out this great list of apple varieties from

Apple Smoothie Health Benefits

  • FIBER. At 8 grams of fiber/large serving, this smoothie will keep your tummy full and your blood sugar level stable until your next meal. It also helps promote a healthy gut microbiome.
  • ANTI-INFLAMMATORY. Apples, especially with the skin on, are a good source of the flavonoid quercetin. This natural anti-inflammatory and immune booster, acts like an antihistamine and may provide protection against certain types of cancers, as well as heart disease.  Yes, it’s true…An apple a day, may indeed keep the doctor away!

(Check it out! Nutrition for Optimal Immunity Meal Plan & Guidebook)

Apple Smoothie topped with cinnamon in a glass. Apples and straws in the background.

Fresh Apple Pie Smoothie

This creamy smoothie tastes like fresh apple pie in a glass!
5 from 4 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 serving


  • 1 medium to 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
  • 2 teaspoons maple syrup, or other natural sweetener
  • 1/2 teaspoon ground cinnamon, plus more for garnish
  • ice cubes, approximately 1 cup


  • 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.


NUTRITION: Nutrition information for version with whole milk. This will change if you use a plant-based milk or low fat milk.
  • Use dairy or non-dairy like this easy 1-minute almond milk. For a plant based version with additional protein, choose unsweetened organic soymilk.
  • Don’t have maple sugar? MapleΒ syrup works well too. Or, choose a natural low cal sweetener like erythritol, stevia, or monk fruit.
  • Ginger and cardamom would also be tasty in this apple smoothie!
  • For additional protein, fiber, and healthy fats you can add peanut butter, almond butter, chia seeds, hemp seeds, or walnuts. Any others you would add?


Serving: 1serving | Calories: 370kcal | Carbohydrates: 61g | Protein: 12g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 24mg | Sodium: 109mg | Potassium: 615mg | Fiber: 8g | Sugar: 37g | Vitamin A: 494IU | Vitamin C: 8mg | Calcium: 301mg | Iron: 1mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Beverages, Breakfast, Smoothie, Snack
Cuisine American, Dairy Free Option, Gluten Free, Mediterranean, MIND Diet, Vegan Option, Vegetarian
Keyword easy healthy smoothie recipes
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Let’s chat! Have you made an apple smoothie before? What’s your favorite apple variety? Anything else you would add to this apple smoothie?

Craving more fresh apple recipes? Here are a few of my favorites!

P.S. Want more smoothie recipes? You’ll love these 7 Healthy Smoothie Recipes for Gorgeous Glowing Skin!

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Recipe Rating


  1. I Must Say Wahoo it’s amazing and definitely I’ll try this!

  2. The Spicy RD says:

    Thanks so much Janice! And, lucky you!!!

  3. What powered watt would you recommend for your blender/vitamix for this recipe?

  4. Jessica @ Nutritioulicious says:

    I don’t really do smoothies, but this sounds like one I can sip into!!

    1. The Spicy RD says:

      I hope you give it a try Jessica! Its’ one of my favorites, especially when you use a really sweet apple πŸ™‚ Cheers!

  5. Casey Sajna says:

    Where can I get maple sugar? Does it work just as good with regular sugar?

    1. The Spicy RD says:

      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 πŸ™‚

  6. Yum! I would love it if you visited my new Gluten-Free Monday party at and linked up this and any other idea you would like to share. I hope to see you there.

  7. Kristi Rimkus says:

    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.

  8. Sylvie @ Gourmande in the Kitchen says:

    Mmm…fall in a glass and full of nutrition too, doesn’t get better than that!

    1. EA-The Spicy RD says:

      Thanks Sylvie! Just wish our So Cal weather felt a little more like fall right now πŸ™‚

  9. teri@managedmacros says:

    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!!!

    1. EA-The Spicy RD says:

      YES YOU DO!!! Thanks so much for your sweet comment too πŸ™‚

  10. The Spicy RD says:

    Ha, ha! Again, the straws are a winner πŸ™‚ Thanks Julie!

  11. The Spicy RD says:

    Ha, ha! They say the straws make the smoothie…or, do they? πŸ™‚ 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!

  12. Erin Smith says:

    This looks delicious but I can’t eat oats (even if GF). Any suggestions for substitutions?

    1. The Spicy RD says:

      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!

  13. Marisa Voorhees, The Food-Sensitive Foodie says:

    Yum, yum! The perfect “excuse” to buy the maple sugar I’ve been eyeing at Trader Joe’s. πŸ™‚ Thanks for the tasty recipe, EA!

    1. The Spicy RD says:

      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!

  14. kellie@foodtoglow says:

    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

    1. The Spicy RD says:

      Thanks Kellie! LOL-Yes, I thought “Pie” might entice more people to read the post πŸ™‚

  15. Lauren Slayton says:

    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.

    1. The Spicy RD says:

      I still need to try juicing…one more kitchen gadget to get. Maybe this Christmas…Oats are absolutely not necessary πŸ™‚

  16. Angie@Angie's Recipes says:

    What a beautiful and seasonal breakfast smoothie! Right up my alley!

  17. Kiersten @ Oh My Veggies says:

    Love this! I did a Pumpkin Spice breakfast shake made with oatmeal a few weeks ago. They make such a great, filling breakfast!

    1. The Spicy RD says:

      Thanks Kiersten! I need to whip up a pumpkin version soon too! Yes, very filling πŸ™‚

  18. Kristen (swanky dietitian) says:

    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.

    1. The Spicy RD says:

      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 πŸ™‚

  19. amy @ fearless homemaker says:

    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!

    1. The Spicy RD says:

      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!

  20. Deanna Segrave-Daly says:

    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.

    1. The Spicy RD says:

      Thanks Deanna! Hope you both like it πŸ™‚

  21. Delicious! Sophia made one right away:).

    1. The Spicy RD says:

      I knew Sophia had great taste πŸ™‚ Glad you liked it!