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Picture this: an afternoon stroll through an apple orchard on a sunny October day, the crisp snap of a fresh apple, and the warming aroma of freshly ground cinnamon and allspice.
This Apple Cider Smoothie Recipe takes that flannel-wearing fall energy and blends it into a refreshing, spiced smoothie that tastes like a brisk fall morning wrapped in a warm scarf.
Why I Love This Smoothie
If apple picking and a mug of cider had a baby, this would be it. The sweet-tart apple flavor is perfectly balanced by the cozy, warming spices, while the oats and peanut butter add a lovely creaminess.
It offers a refreshing and lighter twist on the typical, heavier pumpkin-flavored drinks of the fall season. Plus, since apples are 85% water but nutrient dense, this can make a great low calorie smoothie that still keeps you feeling full.
This recipe is also easily customizable to meet your specific tastes. Add yogurt for a creamier blend, lighten it up by using unsweetened apple juice, or add apple cider vinegar for a potent health boost.
What’s Inside: The Powerhouse Ingredients
This smoothie isn’t just a delicious drink; every ingredient in this Apple Cider Smoothie was chosen to give your body a specific boost:
- Whole Fresh Apple: They’re high in pectin fiber which is great for heart health and digestion. Apples also pack in a lot quercetin antioxidants and vitamin C to support your immune system and fight inflammation. With so many different apple varieties, you can achieve so many different flavor profiles, from mild, to sweet, or tart.
- Rolled Oats: Adds a thick, “baked goods” texture and healthy complex carbohydrates for sustained energy. Oats are a great source of fiber and protein that helps create a macronutrient-balanced smoothie.
- Peanut Butter: Adds a rich, savory depth and the healthy fats needed to keep you satisfied until lunch.
- Fresh Lemon: A bright pop of acidity that keeps the apple flavor crisp and prevents the blend from being too heavy.
Using Apple Cider Vinegar in Smoothies
If you’re looking to take the health benefits of this blend to the next level, consider adding 1 tablespoon of raw, unfiltered Apple Cider Vinegar (ACV).
The Benefits
Adding ACV is a popular wellness hack for a reason. It is known to help regulate blood sugar levels, particularly when consumed with a carbohydrate-rich meal (like an apple smoothie!). It also supports healthy digestion and introduces beneficial enzymes into your gut.
The Taste
If you’re put off by the sour taste. Don’t worry, adding ACV won’t make your smoothie taste like salad dressing. Because this recipe already features tart apples and lemon juice, the vinegar actually complements the flavor profile by adding a “bright” acidity that cuts through the richness of the peanut butter. It gives the smoothie a sophisticated, tonic-like zing that makes it even more refreshing.
Should You Use Apple Juice in Smoothies?
If you want to lean into that classic apple juice smoothie vibe, you can easily swap the milk in this recipe for apple juice. Using juice as your liquid base results in a much lighter, more refreshing smoothie blend compared to the creamy, dense texture you get with oat milk.
However, be mindful of the sugar content. Many store-bought juices are loaded with added sweeteners that can turn a healthy breakfast into a dessert. For the best experience, reach for unfiltered, unsweetened apple juice. Not only does this provide a more authentic, “pressed” apple flavor that boosts the overall apple cider taste, but unfiltered juice also contains more of the apple’s natural phytonutrients and antioxidants.
The Trade-off: While juice creates a brighter, tart flavor profile, you will lose the protein and creamy mouthfeel provided by milk. If you choose the juice route, consider adding an extra tablespoon of Greek yogurt or a scoop of vanilla protein to maintain that macronutrient balance!
The Apple Cider Smoothie Recipe
Prep time: 5 minutes Servings: 1 large smoothie, about 20 oz.
INGREDIENTS
- Liquid Base: 1 cup oat milk, or use 1/2 cup unsweetened apple juice and 1/2 cup oat milk for a thinner consistency and increased apple taste.
- The Solids: 1 medium fresh or frozen apple (cored), 1 frozen banana
- Choose your apple based on your mood—Honeycrisp for sweetness, or Granny Smith for a bold, tart kick, or Golden Delicious for a mild flavor.
- The Thickener: 1/3 cup rolled oats and 1 tbsp peanut butter
- The Boosters: 1 tbsp maple syrup or honey, 1 tsp vanilla extract, 1 tbsp cinnamon, 1-2 tsp allspice, 1-2 tsp ginger (or 1 inch piece fresh ginger), juice of 1/2 lemon
OPTIONAL ADD-INS
- 1 tsp nutmeg and cardamom (to boost the warming autumn flavor)
- 1/4 cup Greek yogurt (for a creamier blend with a boost of protein)
- 1/2 cup frozen cauliflower (for a thicker blend and tons of extra fiber and nutrients)
- 1 tbsp apple cider vinegar (for a refreshing zing that supports gut health)
INSTRUCTIONS
- Liquid First: Pour your milk and lemon juice into the blender.
- Add Your Boosters: Add the oats, peanut butter, maple syrup or honey, vanilla, and autumn spices.
- The Frozen Layers: Add your frozen banana and the cored apple (keep the skin on for maximum fiber!).
- Blend: Blend on high for 90 seconds. You want to make sure the apple skin and oats are completely smooth.
- Adjust: You may need to add a bit more liquid if using frozen apples. Or add more oats or a 1/4 cup Greek yogurt if you want a thicker, creamier blend.
Pro Tip: For the best results, use Smootheeze Freezer Trays to preserve your peak-season apples. Chop them and freeze in our trays with a little lemon juice so that crisp orchard flavor is waiting for you all winter long!
Apple Cider Smoothie
Equipment
- 1 Blender
Ingredients
- 1 cup oat milk (or 1 cup unfiltered apple juice)
- 1 frozen banana
- 1 medium fresh or frozen apple (cored)
- 1/3 cup rolled oats
- 1 tbsp peanut butter
- 1 tbsp maple syrup or honey
- 1 tsp vanilla extract
- 1 tbsp cinnamon
- 1 tsp allspice
- 1 tsp ginger
- 1/2 freshly squeezed lemon
Optional Add-ins
- 1 tsp nutmeg and cardamom (to boost the warming autumn flavor)
- 1/4 cup Greek yogurt (for a creamier blend with a boost of protein)
- 1/2 cup frozen cauliflower (for a thicker blend and tons of extra fiber and nutrients)
- 1 tbsp apple cider vinegar (for a refreshing zing that supports gut health)
Instructions
- Start by pouring the liquid and lemon juice into your blender.
- Next, toss in the oats, peanut butter, sweetener, spices, add-ins of your choice.
- Add the apple and frozen banana last.
- Hit that button and blend until smooth, about 1-2 minutes.
- Add more liquid if the mixture is too thick and continue blending to achieve your desired consistency. Pour into a glass and enjoy!
Notes
- Use oat or dairy milk for a more dense, creamy texture. This will also provide a bit of extra protein.
- Either use 1 cup or half milk and apple juice for a lighter, more juice-like consistency. Go with raw, unfiltered apple juice to eliminate added sugars and for a strong boost of apple cider flavor.
- Use frozen apples for a thicker consistency that’s cool and refreshing. Using Smootheeze silicone freezer trays is also a great way to prep a large batch of frozen apple portions for quick and easy blending.
- Fresh apples will create a thinner blend that drinks more like juice. You can also add yogurt if you only have fresh apples on hand and want a thicker, creamy consistency.
- If you decide to add a 1/2 cup frozen cauliflower (or any other frozen ingredients), you will likely need to add half-cup of your liquid base.
Nutrition
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