Simple, delicious, and wholesome Apple Oatmeal Smoothie! This easy banana-free smoothie is pantry and budget-friendly, thick, creamy, and filling. It makes the perfect breakfast or snack and can even be prepped ahead and frozen!
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It's always smoothie season here at AVV and this little apple oatmeal number is creamy, sweet, slightly nutty, fresh from the apple, and tastes like healthy apple oatmeal cookies in liquid form!
It's banana-free but still wonderfully thick and creamy thanks to the starchy oats and nut/seed butter, and it contains 14 grams of plant-powered protein!
I love bananas in most smoothies but they don't always work flavour-wise. In this recipe, a banana would overpower the subtle apple flavour. That's why I also don't use them in my Kale Apple Smoothie, and my Lemon Cheesecake Smoothie. I want to let the apple and lemon flavours shine! (Plus it keeps the surprising number of banana haters out there happy! 🤭)
Mel x
Ingredients
Here is what you need at a glance, along with some important ingredient notes & substitution ideas:
- Apple - Any medium or large apple will do. You can even throw in 2 if you want to. This is a great recipe for using up battered and bruised apples at the bottom of the fruit bowl. Cut into quarters and remove the core but leave the peel on for extra fibre.
- Ice - If you are more organized than me you can core and chop the apple then freeze it before making this smoothie, then you won't need to add ice. I always add ice because I'll never remember to freeze my apple!
- Milk - Any such as almond milk, soy milk, oat milk, or cashew milk is fine. My preference in smoothies though is always soy milk because it's way higher in protein than the others, and increases the satiety of your smoothie.
- Oats - Important here because there is no banana in this smoothie. They add starch and substance making your smoothie thick and filling. They also make it taste like a delicious oatmeal cookie!
- Nut/seed butter - This adds great flavour and healthy fats. You can use any nut or seed butter such as peanut butter, almond butter, sunbutter, or tahini. If you don't have any nut or seed butter you can use raw nuts instead. Pecans, almonds, and walnuts work particularly well. You could even use pumpkin or sunflower seeds if you're nut-free.
- Medjool date - For sweetness and caramel flavour. You can add one or two depending on how sweet you like things. I like to soak them in a little hot water while I get the rest of the ingredients ready then they blend up much more smoothly. If you don't have a date handy use a little maple syrup or agave.
- Cinnamon - I love cinnamon but you could use apple pie spice, pumpkin pie spice, allspice, nutmeg, ginger, or a combination.
- Flax - I used flax but you can use chia or hemp seeds instead. Or all 3! I like to add these to smoothies because they add extra healthy fats, vitamins, minerals, and protein.
- Salt - Just a pinch. It enhances all of the lovely flavours in your smoothie!
If you want to increase the protein add a scoop of your favourite protein powder. Make sure the flavour works though. Plain or vanilla would be best.
How To Prep Ahead
This smoothie is very meal-prep-friendly. Core the apple and cut it into chunky pieces. Add it to a silicone/freezer bag or small freezer-safe container with all of the other ingredients except the milk. Freeze for up to 3 months. When you want to enjoy your smoothie, tip the contents into a blender jar, add the milk, and blend. You won't need to add any ice as everything is frozen. Breakfast done in a jiffy!
Recipe
Apple Oatmeal Smoothie
Author:Ingredients
- 1 medium or large apple , fresh or frozen
- heaping ⅓ cup (40 grams) oats , rolled, old-fashioned, or quick (certified gluten-free if necessary)
- 1 to 2 Medjool dates , I have a sweet tooth & use 2. (Or use a tablespoon of maple syrup or agave).
- 1 tablespoon nut or seed butter
- 1 tablespoon flaxseeds (ground or whole) , or hemp, or chia seeds
- ½ teaspoon ground cinnamon
- 1 pinch sea salt
- ¾ cup (180 ml) dairy-free milk
- about 5 cubes ice , OR use frozen apple instead of fresh then you won't need it.
RECOMMENDED EQUIPMENT
INSTRUCTIONS
- If your dates are a bit hard I recommend removing the stones and covering them in hot water while you assemble the rest of the smoothie. This will soften them and make them easier to blend.
- Wash and core the apple. You don't need to peel it. Cut into a few smaller pieces then put in the blender jar.
- Add the oats, almond butter, flax, cinnamon, salt, milk, and drained medjool dates.
- If you used a frozen apple you don't need to add ice but if you didn't I recommend adding 5 or 6 cubes. Blend until smooth.
NOTES
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Jackie says
I am loving this smoothie and freezing the apple is so good. You know what they say "an apple a day keeps the doctor away"
Perrine says
Delicious ! Thank you !
(I think you forgot to mention the flax in the recipe :) )
Melanie McDonald says
Oh goodness! Thank you so much for spotting that. Fixed!