Name: Fresh Apple Smoothie Recipe
Prep time: 5 min
Total time: 5 min
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)

JUMP TO 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.

Apple smoothie topped with cinnamon on a black and white checkered napkin.

This post contains affiliate links for products I recommend and personally use. If you purchase a product through these links, I may receive a small commission at no additional cost to you. Thank you so much for your support!

Why You’ll Love This Apple Smoothie Recipe!

Tastes like dessert, but good for you.
Packed with fiber + anti-inflammatory goodness.
5-minute blender magic!
Perfect for breakfast, a healthy snack, or a post-workout boost.

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)

Ingredients to make an apple smoothie: apples, milk, oat, maple syrup, flaxseed, and cinnamon.

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.

Close up photo of an apple smoothie topped with cinnamon.

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.

Overhead photo of an apple smoothie and a bowl of apples in the background.

Apple Smoothie FAQs

While you certainly could peel your apples for this smoothie, I prefer to leave the peel on for added fiber and nutrients. One apple with skin has quite a bit more vitamins (K,A,C), and potassium than a peeled apple.

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, and Koru, among others. I’ve never tried it with green apples, but if you’re in the mood for a tart smoothie, give it a try!

Any fruit you want, of course! Some popular tasty apple fruit pairings include: bananas, blackberries, coconut, cranberries, dates, figs, lemon, oranges, pears, plums, pumpkin, and riasins.

More Apple Recipes You’ll Love!

Chopped Fall Salad with Apples & Maple Vinaigrette

Gluten Free Apple Crisp w/ Oats & Cinnamon-Healthy & Delicious!

Chai Apple Pie Healthy Mug Cake

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!

5 from 4 votes

Print Recipe Pin Recipe

Prep Time: 5

Total Time: 5

Servings: 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

Add to Recipe Collection

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!

Fresh Apple Smoothie – Easy, 5 Minute Recipe!