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 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!
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.
Using Apples in Smoothies
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 1/2 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).
Of course my favorite blender 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 oatmeal smoothie as much as I do!
Other Smoothie Recipes
Made with warm spices, like cinnamon, vanilla, and nutmeg along with filling oats, this smoothie is a healthy and delicious way to get in some apples for breakfast.
- 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
- 1/2 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- 1/4 cup apple cider or apple juice (unsweetened)
- 1/2 cup milk
- 1 cup ice
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!
- 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.