This Apple Oatmeal Smoothie is a delicious and filling breakfast that tastes more like a dessert. Filled with oats, cinnamon, nutmeg, and even some apple cider, this is another great smoothie without bananas or yogurt!
Apples are one of my favorite fall foods, probably even more than pumpkins. They're so great with fall flavors and perfect for anyone looking to add a few more vitamins and nutrients to their diet. If you can incorporate health benefits into a delicious apple oatmeal smoothie that tastes more like a milkshake, that's a huge win!
Health Benefits of Apples
Those with a migraine disorder know how hard NSAID's can be on our stomach. Well apparently two compounds in apples have been shown to help protect the stomach lining - chlorogenic acid and catechin. This comes from a small study that does need more research, but it could be a promising idea.
You know how they say "an apple a day keeps the doctor away"? Well part of this is due to the flavonoid quercetin, which is found in apple peels. Keeping the peel on your apple will help boost those antioxidant properties.
Apples also contain pectin which feeds good bacteria in your gut as a prebiotic. Adding in oats to this smoothie helps increase the fiber content as well as help with blood sugar levels. It allows you to feel more full instead of just drinking fruit for breakfast!
Ingredients
We've covered some of the health benefits of apples and oats, but a few of the other ingredients are key to making this extra delicious. This apple smoothie is easy to make dairy free, gluten free, and vegan with a few ingredient tweaks.
- Apples - I like to use a sweeter apple like honeycrisp, gala, or fuji. For this recipe, I usually always use honeycrisp. If green apple (Granny Smith) is all you can tolerate, that will definitely work here.
- Oats - I used quick cooking oats, but rolled oats will work here as well. This gives the smoothie a little thickness and makes it more filling. Use gluten free oats if needed.
- Sunflower Seed Butter - You could also use pumpkin seed butter as well. This adds a little fat and protein, as well as a great toasted flavor. It also makes this smoothie nut free and allergy friendly.
- Apple cider or Apple juice - This really boosts the apple flavor of the smoothie! It also adds enough sweetness where I don't think any sugar, honey, or maple syrup is needed.
- Milk - I used Oatly oat milk for this particular recipe, but it can easily be subbed with your favorite kind. Obviously use rice, hemp, or oat milk for a plant-based, dairy-free apple smoothie.
- Cinnamon, Vanilla and Nutmeg - Both of these bring the fall flavors and make this reminiscent of an apple pie! If you can't tolerate cinnamon, allspice or just nutmeg would also work. I used Trader Joe's Alcohol Free Vanilla for this recipe.
- Dried Mulberries - These are optional, although I do really think they add a great butterscotch flavor to the overall profile. You can use them in other smoothies, on top of salads, or in granola. They're usually found online or in health food stores.
How to Cut and Store Apples
Since you're leaving the skin on for this recipe, I do like to splurge for organic if you can afford it. If not, it's really not a huge deal. The honeycrisp apples I can get from the store during the fall and early winter are HUGE, so I typically just use about half.
- Wash and dry your apple and then place it on the cutting board, slicing it into 4 quarters just on the outside of the core.
- Remove the core and then slice in the apple quarters into smaller ½ inch pieces.
- You really only need approximately 1 cup of roughly chopped apples for this recipe.
- If you'd like you can freeze the leftover diced apples, lay them flat on a baking sheet or tray in the freezer, covered with saran wrap. Once frozen, you can transfer to a plastic bag (this is so all the pieces don't stick together).
How to Make an Apple Oatmeal Smoothie
- Place all the ingredients, except ice, in a high speed blender and blend till smooth.
- Add 1 cup of ice and blend till smooth. Add more ice to reach desired thickness.
Blender Tips
Of course my favorite blender for this apple oatmeal smoothie is a Vitamix, which I highly recommend to put on your wedding registry so someone else can shower you with this awesome gift and you save yourself the debate of "omg am I really going to spend $200+ on a blender". The perks of it are great though and it really does last a long time. For a while my husband and I were having smoothies every morning for breakfast when we started having issues with our knob a few years in. No problem - Vitamix returned it and fixed it for free.
A lot of Dizzy Cook readers also seem to love the Ninja blenders as well, although I've never personally tried them. This recipe will work with all types of blenders, but there are a few tips to make sure your apple smoothie comes out nice and frothy.
- Put all the solids in the base of the blender. I like to start with my chopped apples, sunflower seed butter, oats, and mulberries (if using), then top with the liquids. If you'd like to add any greens, like spinach, throw those in on top.
- Blend your apples and other ingredients first before adding ice. This allows everything to get nice and smooth before giving your blender extra work.
I hope you love this delicious apple cinnamon smoothie as much as I do!
Other Smoothie Recipes
For more great breakfast recipes like this apple oatmeal smoothie, check out these posts
Vanilla Cherry Smoothie
Anti-Inflammatory Smoothie
Sunflower Seed Smoothie
Blueberry and Sunbutter Smoothie
If you make this, tag me #thedizzycook or @thedizzycook on Facebook and Instagram. And if you love the recipe, please leave a review below! Follow along on my Pinterest for more great recipes.
Apple Oatmeal Smoothie
Ingredients
- 1 cup roughly chopped apple, like honeycrisp
- 2 tablespoons dried mulberries (optional, but worth it)
- 3 tablespoons rolled oats or quick cooking oats
- 1 tablespoon sunflower seed butter
- ½ teaspoon cinnamon
- ⅛ teaspoon nutmeg
- ¼ cup apple cider or apple juice (unsweetened)
- ½ cup milk
- 1 cup ice
Instructions
- Add the apple, mulberries (if using), oats, and sunflower seed butter to the blender along with cinnamon and nutmeg. Then pour in apple cider and milk. Blend till smooth. Add 1 cup of ice, blending till smooth and frothy. Serve immediately!
Notes
- I like to use gala, honeycrisp, or fuji. Green apples will work too, but won't be as sweet. You do not need to peel your apple.
- Pumpkin seed butter will also work.
- I prefer apple cider (NOT vinegar) to apple juice here. Definitely get unsweetened.
- Make this recipe dairy free and vegan by using a plant based milk like Oatly, rice milk, or hemp milk.
- I personally think this smoothie is sweet enough without additional sweetener, but you may need to adjust if using green apples. Maple syrup would work.
Sabrina says
So yummy! I like to use it for my breakfast or snack replacement during the week. Easy and delicious!
Alicia says
Thanks, Sabrina! I love your name!
Ryanne says
Just made this for a quick apple themed fall lunch. Delicious! I will put it into my regular rotation. Your smoothie recipes are always great!
Alicia says
I appreciate that!
Leslie Springer says
This smoothie is in my regular breakfast routine. I love the pumpkin and nutmeg spice along with the sun butter. I skip the mulberries just don't like them.
Leslie Springer says
This smoothie is so good! It's in my regular routine for breakfast. Great for the summer. I love the pumpkin and nutmeg along with the sun butter. I skip the mulberries, I don't like them.
Hungry Heather says
OMG this is so good!!! I used honeycrisp, 1/2 tsp pumpkin pie spice, and omitted the apple juice/cider, mulberries, and ice. The smoothie was AMAZING! I love eating sliced apples with sunbutter but I would’ve never thought to put them in a smoothie with oats and spices. Brilliant, and thanks for sharing.
Wendy says
This is totally addicting and like apple pie in a smoothie!! My family is obsessed - thanks so much for creating it.
Alicia says
Thanks Wendy!! I LOVE this one for fall!!
Maxi says
Hi Alicia! Thanks for posting this. Going to give it a try-quick question. Is nutmeg a migraine trigger? I want to use it in this smoothie but don't see it on or off any HYH list. Suggestions?
Also, are all the recipes on your page migraine-safe or just specific ones? Thanks!
anne says
This is great!! I added a few pumpkin seeds for extra protein, since the plant milk didnt have any.
I also LOVE the cherry vanilla smoothie! Thanks!! You make breakfast a little more fun yet!
Tori B says
Made this today and it tastes exactly like Quaker oatmeal Apple cinnamon (just cold)
Love it!
nicole says
I'm obsessed with this and your cherry smoothie but after running out of sunbutter one day I just threw in some sunflower seeds. Have you tried that? It was a little thin but I also added too much liquid so not sure if the sunbutter swap that was the reason.
Alicia says
You can use them interchangeably! I just find sunbutter tends to blend easier for people and does give a thicker, creamier consistency, But this smoothie is fairly thin without bulking up with ice unless you freeze the apples before you use them!
kathryn says
This recipe is delicious! I have never tried apples in smoothies but now I love it! I don't have apple juice or mulberries so I make it without, but it is still great.
Alicia says
I'm so glad you enjoyed it even without those additions!
Mandy says
Love this recipe so much. I added some greens just for extra fiber and couldn't even taste them!
Sabrina M says
It’s delicious. Have made for breakfast every day this week. I can’t tell if I like this more than the sunbutter one!
Claire says
This recipe is addicting!!! I’ve made it twice in one day