Apple Smoothie
This creamy Apple Smoothie tastes just like an apple pie! Packed with fibre, protein, healthy fats, and whole foods, this sugar free smoothie is the perfect healthy breakfast or post-work out snack.
A high-fibre apple smoothie that tastes like apple pie
While I still love my Cherry Almond and Green Pina Colada breakfast smoothies this new Apple Smoothie definitely holds a special place in my heart.
I don’t know about you, but getting enough fibre in my diet is something I struggle with daily. And I’m someone who NEEDS fibre. Seriously. My tummy is not a happy camper if I don’t eat enough oats.
That’s why I love this Apple Smoothie. Not only does it taste like dessert, but it’s also SUPER filling, satisfying, and contains a metaphoric butt-load of dietary fibre. Your tummy will be dancing a happy dance after you drink this one, for sure!
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Apple smoothie benefits
Apples are an incredibly nutritious fruit. They’re high in fibre and vitamin C as well as being exceptionally filling.
Making an Apple Smoothie therefore provides you with all the health benefits that come with the fruit, such as:
- Lowering your blood sugar
- Reducing risk of heart disease
- Minimising risk of cancers
- Reducing weight gain
If that doesn’t encourage you to try adding apples to your smoothies, I’m not sure what will!
The best fibre sources for filling smoothies
According to Healthline, dietary fibre can reduce cholesterol, promote healthy weight, aid in digestion, promote blood sugar control, and reduce gastrointestinal cancer risks. So what better way to help yourself then to add a little extra fibre to your morning smoothie? I always add at least one of the following natural fibre sources to my breakfast smoothies:
Grains & Seeds
- Rolled oats: I always add at least ¼ cup of rolled oats to all my smoothies. Oats contain 10 grams of fibre per 100 gram serving, so you know you’re getting a good amount this way.
- Pulses: Most pulses – lentils, beans, and chickpeas – are packed with fibre, very cheap, and high in protein. Try adding a handful of cooked ones to your next smoothie for a fibre boost.
- Nuts: All nuts, particularly almonds (13.3 grams fibre per 100 gram serving) are high in fibre as well as healthy fats, which will keep you full for longer.
- Chia seeds: Clocking in at a whopping 34 grams of fibre per 100 gram serving, these little nutritional powerhouses might be the best source of fibre on the planet.
High-Fibre Fruit
- Apples: Great frozen in smoothies and super satisfying. Leave the skins on for added vitamins.
- Avocado: Did you know avocado has 6.7 grams of fibre per 100 gram serving?! It also makes your smoothie super creamy and is loaded with healthy fats for optimum satisfaction.
- Banana: A great source of fibre as well as vitamins C, B6 and potassium. They’re great for adding a boost of natural sweetness to your smoothie. Try it frozen for a super creamy texture!
- Raspberries: Packing a wolloping 6.5 grams of fibre per 100 gram serving, raspberries are a nutritional powerhouse. They’re very potent in smoothies though, so best plan for them to be your main flavour profile.
High-Fibre Vegetables
- Broccoli: This green cruciferous veg is loaded with vitamins C, K, B, folate, potassium, iron, and, of course, fibre. I love adding leftover frozen broccoli stems to my smoothies. They make it extra creamy and there’s zero food waste!
- Carrots: An easy veggie to add to any smoothie because they’re relatively sweet. They’re great in more sour smoothies like my Green Pina Colada Smoothie or ones with lots of ginger!
- Kale/Spinach: Great for adding some fibre, but also a hit of healthy greens to your smoothies.
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Ingredients in this Apple Smoothie
It’s the blend of whole food ingredients that make this Apple Smoothie super creamy and flavourful. And I’m willing to bet you have everything in your home to make this right now:
- Frozen apple: Wouldn’t be possible to make an apple smoothie without some apple! I love a tart cooking apple for this recipe, but use any apples you have on hand.
- Frozen banana: For extra creaminess and natural sweetness. Make sure it’s overripe!
- Rolled oats: A handful of oats adds fibre to the smoothie and helps keep you full longer.
- Protein powder: Our main protein source for this smoothie. Choose whichever kind works for you. I like an unflavoured variety so that I can play with the other flavours in the recipe.
- Greek yoghurt: I love adding a bit of yoghurt to this smoothie to up the creaminess and healthy fat content.
- Almond butter: For delicious flavour and also for a good hit of fat to keep you satisfied and full longer.
- Vanilla extract: Adding a dash of vanilla really makes this smoothie taste like dessert!
- Ground cinnamon & nutmeg: Two classic flavours in an apple pie!
- Non-dairy milk: For extra creaminess and to loosen all of the frozen fruit and help it blend.
What apples are best for smoothies?
I prefer cooking apples for smoothies, such as Granny Smith, Braeburn or Bramley, because I like the strong flavour and slight sourness with the other flavours in this Apple Smoothie.
However, Fuji, Gala, Jazz, or even Cox work well too.
How to make this Apple Smoothie
Making this high-fibre breakfast smoothie couldn’t be easier! All you need is a blender and 10 minutes, max:
Add the ingredients to a blender
I like to start with the frozen fruit/veggies and then add everything on top. I find it breaks up the frozen ingredients more evenly this way.
Blend the apple smoothie
Once everything is in the blender, turn it on low to start and then increase it to high power until smooth.
Top the smoothie
I love adding crunchy toppings for a bit of texture! Try granola, coconut flakes, or even a drizzle of nut butter on this Apple Smoothie.
Full details are in the recipe card at the end of this post.
Can you put apple in a blender?
Yes, frozen apples are delicious in smoothies and become super creamy once blended.
Do you have to peel an apple for a smoothie?
No, don’t bother peeling your apple for this Apple Smoothie recipe. Most of the nutrition is in the skins and the blender does an excellent job of breaking it up. Just give it a good wash and core it.
Tips for making this recipe perfectly
- Use an unflavoured protein powder. Alternatively (if you don’t like protein powder), you can leave it out and increase the amount of yoghurt to 125 grams. This will increase the amount of healthy fats in the smoothie, however.
- If your banana isn’t overripe, add a splash of maple syrup for a bit of sweetness.
- Add some chia seeds. If you don’t mind the gelatinous texture of chia seeds in your smoothies, feel free to add ½ – 1 tablespoon of them to the blender before blending.
- Add some veggies. I love to pimp up this smoothie with some extra greens or frozen cauliflower. It’s not a pretty colour, but you don’t even taste them!
Looking for more sugar free breakfast smoothies?
Cherry Almond Smoothie
Green Pina Colada Smoothie
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If you make this recipe, let me know by snapping a picture and tagging me on Instagram @naturallysweet_kitchen. I love seeing your creations and sharing them in my Stories. Or let me know you love this high-fibre Apple Smoothie by leaving a comment and rating below!
Apple Smoothie Recipe
This high fibre, protein packed apple smoothie is made with whole foods and yogurt and tastes just like apple pie!
Ingredients
- 150 g frozen apple (about 1 large)
- 50 g frozen overripe banana (about ½ medium)
- 25 g rolled oats
- 25 g unflavoured protein powder
- 2 tbsp Greek yoghurt
- 1 tbsp almond butter
- ¾ tsp pure vanilla extract
- ¾ tsp ground cinnamon
- ¼ tsp ground nutmeg
- ⅛ tsp fine sea salt
- 125 ml non-dairy milk
- 250 ml ice water
- ½ tbsp cacao nibs (optional)
Method
- Add the apple, banana, oats, protein powder, yoghurt, almond butter, vanilla extract, cinnamon, nutmeg, salt, milk and 125ml of the water to a high-powered blender.
- Blend on high until completely smooth, adding the additional water as needed to reach your desired consistency. You may not need all of the water.
- If using, add in the cacao nibs and blend for an additional 30 seconds to roughly chop and disperse them. Top with your favourite toppings to add a little texture, such as granola, nut butter, or coconut flakes.
Notes
- This recipe makes enough for 1 large breakfast smoothie or 2 snack-sized smoothies.
- If desired, you can add up to 50 grams of veggies to this smoothie as well. I like to add frozen broccoli stems, spinach, or cauliflower.
- For even more fibre, you can add 1 tablespoon of chia seeds to the blender as well in Step 1. This may make the smoothie a bit more gelatinous in texture.
