Try 21-Day Smoothie Diet Challenge 👇

Try 21-Day Smoothie Diet Challenge 👇

Introduction

Close your eyes and imagine the steam-sweet perfume of baked apples balanced by the bright, creamy kiss of ripe banana—then capture that warmth in a glass. This Spiced Apple-Banana Smoothie wakes the senses with cinnamon-scented sweetness, a silky mouthfeel from Greek yogurt, and a gentle nuttiness from ground flax. The first sip is comforting and familiar, like a cozy kitchen on a cool morning, while the finish is fresh and lightly tangy.

This recipe is perfect for slow, comforting weekend breakfasts, grab-and-go weekday mornings, or a restorative post-workout treat. If you love the idea of apple pie in a glass, try our related apple pie smoothie for a warm twist—it’s a lovely companion to this blend.

Dish Snapshot

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Servings: 2 (generous 12–14 oz servings)
• Difficulty Level: Easy — blender required

Nutrition Highlights

Nutrition estimates per serving (approximate). Values were calculated using standard portions from USDA FoodData Central and aligned with general dietary guidance (USDA/MyPlate, Mayo Clinic recommendations).

• Calories: ~325 kcal
• Protein: ~15 g
• Carbohydrates: ~59 g
• Dietary Fiber: ~9.5 g
• Sugars (naturally occurring): ~36 g
• Fat: ~5.6 g (largely from flaxseed — omega-3s)
• Sodium: ~160 mg

Notes: These are estimates and will vary slightly depending on the exact size of your fruit and brands (especially almond milk and yogurt). The fiber and healthy fat content make this smoothie more satisfying than a fruit-only blend; according to the USDA and Mayo Clinic, combining protein and fiber helps support fullness and steady energy.

Why You’ll Love It

• Cozy, nostalgic flavor: cinnamon + apple evokes warm desserts without added refined sugar.
• Balanced nutrition: protein from Greek yogurt plus fiber from fruit and flax keeps you full longer.
• Speed and simplicity: ready in under 10 minutes — ideal for busy mornings or a light meal replacement.
• Versatility: easy to tweak for dairy-free, vegan, or higher-protein needs.
• Seasonal appeal: shines in autumn and winter but is bright and refreshing year-round.

Preparation Guide

Ingredients (makes 2 servings)

• 2 medium apples (about 360–380 g total), cored and roughly chopped (leave skin on)
• 2 medium ripe bananas, peeled and broken into chunks
• 1 cup plain nonfat Greek yogurt (245 g) — or plant-based yogurt for dairy-free
• 1 1/2 cups unsweetened almond milk (360 ml) — or other milk of choice
• 2 tablespoons ground flaxseed (14 g)
• 1/2 teaspoon ground cinnamon (plus extra for garnish)
• 1/4 teaspoon vanilla extract (optional)
• 1 cup ice (adjust for desired thickness)
  Optional add-ins and substitutions:
• Swap Greek yogurt for 1 scoop vanilla protein powder to increase protein.
• Replace flaxseed with 1 tablespoon chia seeds (adds thicker texture).
• Use oat milk or dairy milk if you prefer a creamier result.
• For extra warmth, add a pinch of nutmeg or ground ginger.

Step-by-step Instructions

1. Prepare fruit: core the apples (no need to peel unless preferred) and chop; break bananas into chunks.
2. Add to blender: place apples, bananas, Greek yogurt, almond milk, ground flaxseed, cinnamon, and vanilla in the blender jar.
3. Add ice: top with ice for a chilled, frothy texture.
4. Blend: secure lid and blend on high for 45–90 seconds, or until smooth and creamy. Stop and scrape down the sides if needed.
5. Check consistency & taste: if too thick, add 2–4 tablespoons almond milk and blend again; if too thin, add more ice or 1–2 tablespoons of flax/chia. Adjust cinnamon or vanilla to taste.
6. Serve immediately in chilled glasses; sprinkle a pinch of cinnamon on top.

Practical tips:

• Start with less liquid; fruit sizes vary and you can always thin it out.
• If using fresh apples in a cold climate, briefly plunge chopped apples in cold water to prevent browning if you’ll wait before blending.
• For a creamier texture, use a frozen banana (slice and freeze in advance).

Best Pairings

• Morning pairings: enjoy with a boiled egg or a small handful of almonds for extra protein.
• Coffee & tea: pairs beautifully with a lightly roasted coffee or a spiced chai.
• Light snack: serve alongside whole-grain toast topped with almond butter.
• Dessert-style: drizzle a teaspoon of maple syrup and pair with baked oatmeal for brunch.
• Kid-friendly: pour into a fun reusable cup with a straw for school snacks.

Keeping it Fresh

• Room temperature: Do not leave this smoothie at room temperature for more than 2 hours (food safety).
• Refrigerator: Store in an airtight container or mason jar and consume within 24–48 hours. Separation is natural—shake or stir before drinking.
• Freezer: Pour into freezer-safe containers or ice-cube trays and freeze up to 3 months. Thaw overnight in the fridge and stir/blend briefly to re-emulsify.

Chef’s Advice

• Fruit texture matters: use ripe bananas for sweetness and creaminess; overly starchy bananas give a gluey mouthfeel.
• Keep the apple skin on for extra fiber and nutrients; blend thoroughly for smoothness.
• To boost omega-3s and satiety, don’t skip the ground flaxseed—whole flaxseed passes through undigested.
• Avoid overblending: longer blending can heat the smoothie slightly and break down delicate flavors; blend just until smooth.
• If you want a cold, thick shake without ice (which dilutes flavor), freeze banana slices ahead of time.

Creative Twists

• Green Apple-Banana Boost: Add a handful of baby spinach and 1/2 avocado for extra greens and creaminess—your color will shift, but the cinnamon keeps it dessert-like.
• Tropical Swap (dairy-free): Replace apples with 1 cup frozen mango, use coconut milk, and add a squeeze of lime for bright, sunny notes. See an alternate fruity idea in our easy banana smoothie.
• Protein Power: Stir in 1 scoop vanilla protein powder and 1 tablespoon nut butter for a post-workout recovery drink.
• Spiced Chai Version: Add 1/4 teaspoon ground cardamom and 1/8 teaspoon ground clove for a chai-inspired flavor profile.

Frequently Asked Questions

Q: Can I make this vegan?
A: Yes—use plant-based yogurt (soy or coconut) and your preferred plant milk. Protein will be lower unless you add a plant-based protein powder.

Q: Why is my smoothie gritty?
A: Grittiness can come from whole flaxseed (use ground) or under-blended apple skin. Blend longer or use ground flax/chia and ensure apple pieces are small.

Q: Can I prepare this ahead for the week?
A: Smoothies are best fresh, but you can blend and refrigerate up to 24–48 hours. For maximum freshness, freeze single portions and thaw overnight.

Q: How can I reduce sugar?
A: Use fewer bananas (or slightly underripe bananas) and choose unsweetened yogurt; the apple contributes natural sugars, so consider using half an apple and adding more spinach/avocado to bulk volume.

Q: Is this suitable as a meal replacement?
A: It can be a light meal replacement if paired with extra protein (yogurt/protein powder) and a healthy fat source (flaxseed/nut butter) to improve satiety.

Conclusion

I hope this Spiced Apple-Banana Smoothie inspires many cozy mornings and quick, nourishing moments. If you’re curious about structured plans, you can learn more about how the 21-Day Smoothie Diet Plan works, and if you’re exploring weight-loss trends and success stories, see this Weight Loss Series Day 44 overview for additional perspectives.

Try the recipe, tweak it to your taste, and share your photos and notes—I’d love to hear how you make it your own.

Spiced Apple-Banana Smoothie

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• Author: recipechangegmail-com
• Total Time: 10 minutes
• Yield: 2 servings 1x
• Diet: Vegetarian

Print Recipe

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Description

A cozy and nourishing smoothie that combines spiced apples and ripe bananas with Greek yogurt for a creamy, comforting drink.

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Ingredients

Scale 1x2x3x

• 2 medium apples, cored and roughly chopped
• 2 medium ripe bananas, peeled and broken into chunks
• 1 cup plain nonfat Greek yogurt
• 1 1/2 cups unsweetened almond milk
• 2 tablespoons ground flaxseed
• 1/2 teaspoon ground cinnamon (plus extra for garnish)
• 1/4 teaspoon vanilla extract (optional)
• 1 cup ice (adjust for desired thickness)

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Instructions

1. Core the apples and chop them (no need to peel unless preferred), then break bananas into chunks.
2. Add apples, bananas, Greek yogurt, almond milk, ground flaxseed, cinnamon, and vanilla to the blender jar.
3. Top with ice for a chilled, frothy texture.
4. Secure the lid and blend on high for 45–90 seconds until smooth and creamy, stopping to scrape down the sides as needed.
5. Check consistency and taste; add more almond milk if too thick, or add ice if too thin. Adjust cinnamon or vanilla to taste.
6. Serve immediately in chilled glasses and sprinkle with a pinch of cinnamon on top.

Notes

These nutrition estimates may vary based on fruit size and brands used. For a creamier texture, use a frozen banana.

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Category: Smoothies
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 325
• Sugar: 36g
• Sodium: 160mg
• Fat: 5.6g
• Saturated Fat: 0g
• Unsaturated Fat: 5.6g
• Trans Fat: 0g
• Carbohydrates: 59g
• Fiber: 9.5g
• Protein: 15g
• Cholesterol: 0mg