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Apple Pie Smoothie, the Perfect Fall Breakfast (or Snack)

By Holly Darnell, RD

November 7, 2024

Fall is synonymous with apple pie. However, as you know, apple pie is not exactly healthy and falls into the “occasional treat” category. But what about an apple pie smoothie? Made the right way, it can replicate that apple pie taste but also be really good for you.

Powered by whey protein and the mighty apple, this apple pie smoothie recipe is one of the best fall protein shakes you can make. It’s loaded with both protein (28 grams) and fiber (8 grams), so it will keep you full for hours. At 350 calories, it’s the perfect breakfast or snack (such as after a workout) on a crisp fall day. You can even serve for dessert!

Best ingredients

Of course, we start with the apple. To make it work perfectly for texture in this recipe, we suggest you chop it up and freeze it beforehand.

Apples are relatively low calorie and are one of the most widely consumed fruits in the world. Apple benefits are plentiful thanks to a high supply of antioxidants and a diverse set of phytonutrients.

The pulp and skin in particular supply beneficial polyphenols and carotenoids, and apples are also high in pectin, a type of fiber that can help with satiety and digestion.

Next up are gluten-free rolled oats. These are considered one of the best smoothie ingredients, for they work well in a smoothie for texture as well as for additional fiber. They’re also a good source of trace minerals and even plant-based protein.

Maple syrup is also added for just the right amount of natural sweetness that also helps match that fall-type flavor. Maple syrup also doesn’t affect your blood sugar like regular sugar does.

Those lovely fall spices of cinnamon, nutmeg and allspice are added. They help deliver the apple pie taste along with healthy antioxidants.

Almond milk that without sweetener makes for a good liquid to use. You can also use other plant-based milks or even water if you want.

Lastly, we use Ancient Nutrition’s Vanilla Whey Protein, one of the best varieties on the market. Made with regenerative A2/A2 nonfat milk protein as well as collagen, it’s very high in protein and easy to digest (not a common combination).

Benefits of this whey protein include building strength, increasing lean muscle mass, supporting healthy joints and promoting satiety. That’s at least 4 wins you can expect from it!

How to make an apple pie smoothie

Like most smoothies, this one is a cinch to make. Ideally you have a high-speed blender, as they will help make it smooth with the fibrous ingredients of apple and oats.

Place the heavier ingredients (apples, oats) on the bottom, and then add everything else. This will help it mix properly.

Blend for 2 to 3 minutes, until smooth and fully combined.

Consider topping with additional oats, ground cinnamon and diced apples. You may also want to add a top of high-protein Greek yogurt.

Other apple-inspired recipes

• Homemade high-protein applesauce

• Apple cider donuts

• Gluten-free apple pie

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.