This Apple Oatmeal Smoothie is a delicious and filling breakfast that tastes like a spiced apple pie. Filled with apples, oats, cinnamon, nutmeg, and some apple cider for a boost of flavor, this is the perfect fall smoothie.

You can make this apple oatmeal smoothie in just 10 minutes with a lot of kitchen basics like cinnamon, oatmeal, and apples. With a little added creaminess from the sunbutter and milk, it's made with all the classic apple pie filling spices.
If you love this smoothie, you have to try this cream cheese caramel apple dip or baked donut holes with apple cider. And don't miss this pear smoothie or gingerbread smoothie that are similar in spices!
Why You'll Love This Apple Oat Smoothie
With all the spices, this kind of tastes like an apple pie smoothie!
- Easy - With just a few key ingredients you may already have on hand, this recipe can come together in under 10 minutes!
- Delicious - All the flavors of an apple pie but in a breakfast smoothie? Awesome!
- Filling - The added oatmeal, and protein powder (if desired) can help to make this a substantial snack or breakfast.
- Gut health - Apples also contain pectin which feeds good bacteria in your gut as a prebiotic. Keeping the peel on your apple will help boost those antioxidant properties.
Ingredients

This apple oat 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 have, that will work here, but won't be as sweet.
- 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. If you can tolerate nuts, almond butter would also be great here (not HYH).
- 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 - You could use dairy milk, oat milk, hemp milk, rice, milk as a base for this recipe depending on your preferences.
- 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.
- (Optional) Dried Mulberries - These are optional, but they do add a great butterscotch flavor to make this taste more like apple pie. You can use them in other smoothies, on top of salads, or in granola. They're usually found on Amazon or in health food stores.
How to Cut and Store Apples
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
Step 1: Combine the ingredients in a blender
Place all the ingredients, except ice, in a high speed blender and blend till smooth.

Step 2: Add ice and blend
Add 1 cup of ice and blend till smooth. Add more ice to reach desired thickness.
Blender Tips
My favorite blender for this apple oatmeal smoothie is a Vitamix. It's a great high powered blender that will last a long time and they will often fix it for you if it breaks.
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A lot readers also seem to love the Ninja blenders as well. I also have a Nutribullet I love for small batches.
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!
Storage and Prep
How to store leftovers - Place in an airtight container for up to one day. As the oats sit, the smoothie will become thicker. For best results, drink this smoothie as soon as it's made.
To prep this smoothie - Place all the ingredients except for the milk into a ziplock bag and freeze till you're ready to use. Pour it into your blender, add the milk and blend.

Frequently Asked Questions
Yes, for dairy free, just use your favorite milk substitute. I recommend hemp, flax, or oat milk.
If you use honeycrisp apples, or any sweeter apple, and apple cider or juice, I find this recipe is sweet enough. But if you think it's needed, I would recommend a touch of maple syrup.
Protein powder would be great here, especially to balance the natural sugars and oats. I would recommend a scoop of Sprout Living Pumpkin Seed Protein.
Fall Smoothie Recipes
For more fall smoothies like this apple pie smoothie with oats, see these posts. And if you have leftover apple cider, don't miss this Apple Cider Mocktail!
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 Oat Smoothie
Ingredients
- 1 cup roughly chopped apple, like honeycrisp
- 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
- 2 tablespoons dried mulberries (optional)
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.
Absolutely Love it!! Found the recipe at night while searching for Family dinner recipes and came across it. Couldn’t wait till morning to try it and I fell in love with it.I q Had to had one for dinner as well. Definitely my favorite of all time. Thanks so much for sharing 🙏🏼
I think it's a good one too. 🙂 So glad you enjoyed!
So yummy! I like to use it for my breakfast or snack replacement during the week. Easy and delicious!
Thanks, Sabrina! I love your name!
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!
I appreciate that!
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.
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.
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.
This is totally addicting and like apple pie in a smoothie!! My family is obsessed - thanks so much for creating it.
Thanks Wendy!! I LOVE this one for fall!!
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!
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!
Made this today and it tastes exactly like Quaker oatmeal Apple cinnamon (just cold)
Love it!
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.
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!
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.
I'm so glad you enjoyed it even without those additions!
Love this recipe so much. I added some greens just for extra fiber and couldn't even taste them!
It’s delicious. Have made for breakfast every day this week. I can’t tell if I like this more than the sunbutter one!
This recipe is addicting!!! I’ve made it twice in one day