I grew up on those little Quaker packets of instant oatmeal, and my absolute favorite flavor was apples and cinnamon. These days, I’ve moved away from sugary instant oats and started finding healthier ways to enjoy those same cozy flavors.
Since smoothies are a staple in my breakfast routine, I figured, why not turn that nostalgic bowl of oatmeal into a nourishing apple smoothie?
This creamy, cinnamon apple smoothie is made with frozen apples, oats, pecans, Greek yogurt, and milk.
It’s got all the flavor of apples and cinnamon oatmeal but with the bonus of being quick, blended, and totally drinkable. I love that I can take it on-the-go!
Plus, it packs enough protein (37.3g) and fiber (7.4g) to keep you full all morning. It’s my grown-up version of a childhood favorite.
Why You’ll Love This Apple Smoothie
- Tastes like apples & cinnamon oatmeal – in smoothie form!
- Naturally sweetened – just fruit and a little optional maple syrup.
- Creamy and satisfying – thanks to oats, Greek yogurt, and milk.
- No ice needed – frozen apples keep it cool and thick.
- Meal prep friendly – make ahead as a smoothie freezer pack.
- High-protein option – when made with Fairlife milk and Greek yogurt.
Ingredients You’ll Need
- Oats (regular or quick oats)
- Raw pecans
- Ground cinnamon
- Pinch of salt
- Frozen apple slices (Gala, Granny Smith, Honeycrisp or your favorite)
- Greek yogurt (plain, non-fat)
- Milk (Fairlife or your preferred milk)
- Maple syrup (optional)
Ingredient Notes and Tips
Oats: Use either old-fashioned or quick oats and just steer clear of steel-cut, which won’t blend well. Oats add fiber and creaminess, and they thicken the smoothie beautifully.
Pecans: These get blended first with the oats to help break them down. They add healthy fats, fiber, and a nutty depth that works really well with the apple-cinnamon combo. No need to chop them. They’ll be blitzed in the blender.
Greek Yogurt: I use plain, non-fat Greek yogurt. It adds protein and gives the smoothie a creamy texture without needing banana. I recommend sticking with plain yogurt so the apple flavor can really shine.
Milk: I use Fairlife milk for its high protein content and lactose-free formula. You can use any milk you like, just know it will change the nutrition stats.
Maple Syrup: Totally optional. A little splash ties all the flavors together, but if your apples are sweet and you’re good without added sugars, feel free to skip it.
Apples: Make sure they’re frozen! I slice and freeze one medium apple (or two small ones) the night before. Freezing keeps the smoothie thick and cold without using ice, which I try to avoid since it tends to water things down. Gala is sweet and mild, Granny Smith gives a tart kick, and Honeycrisp is a nice in-between.
Cinnamon + Salt: Just the right amount of cozy spice and a pinch of salt to round out all the flavors.
Why I Use Fairlife Milk
I like using Fairlife milk in my smoothies because it’s ultra-filtered, which means it has more protein and less sugar than regular milk, and it’s lactose-free. It’s an easy way to boost the protein without adding powder. Curious about Fairlife and how it compares? I go into more detail in my peanut butter banana protein smoothie recipe. (Not sponsored—just something I actually use and like.)
How to Make This Apple Smoothie
Detailed recipe and instructions are in recipe card at bottom of post.
- Blend the dry ingredients first.
Add oats and pecans to your blender and blend for about 15 seconds to break them down. - Add the rest.
Add cinnamon, salt, maple syrup (if using), frozen apple slices, milk, and Greek yogurt. - Blend until smooth.
Use your blender’s smoothie setting (about 30 seconds) and blend an extra 15 seconds if needed. - Adjust consistency if desired.
This smoothie is thick! If you want it a little thinner, add more milk or reduce the oats or yogurt slightly.
A Note About the Smoothie Button
You don’t need a fancy high-speed blender to make this smoothie. Even compact blenders (like my Ninja personal cup blender seen in the photos) often have a smoothie button. When you press it, the blender will pulse on and off automatically, giving the ingredients a chance to shift and settle between blends. It’s perfect for getting a smooth, even texture, especially when you’re working with a mix of frozen fruit and liquids.
Recipe Notes
This apple smoothie is thick, creamy, and super satisfying, but it’s also easy to tweak based on your preferences.
- For a thinner smoothie: Use less yogurt or oats, or add a little more milk until you reach your desired consistency.
- To let the apples shine: Add more frozen apple slices and reduce the oats slightly.
- Watching calories or carbs? Cutting the oats in half will lower the smoothie by about 95 calories and 16g of carbs.
Feel free to treat this recipe as a starting point and adjust to suit your tastes or nutrition goals!
Make-Ahead Apple Smoothie Freezer Packs
If you want to streamline your mornings, make a few of these pre-measured smoothie packs ahead of time!
Here’s how to prep them:
- Freeze the apples first.
Slice your apple and freeze the slices in a single layer on a tray for about 30 minutes. This prevents them from sticking together in a big clump. - Bag the dry ingredients.
In a small zip-top snack-size bag, add oats, pecans, cinnamon, and a pinch of salt. - Assemble the pack.
Place the snack bag inside a larger sandwich-size freezer bag. Add your frozen apple slices to the larger bag and seal. Keep frozen until ready to use. - To blend:
- First, blend the contents of the small bag (oats, pecans, cinnamon, and salt) for about 15 seconds.
- Then add the frozen apples, milk, yogurt, and maple syrup. Blend until creamy and smooth.
Now you’ve got instant cinnamon apple smoothie vibes ready to go!
Nutrition Notes
This smoothie uses all whole-food ingredients and skips the processed stuff (no added sugars or oils here). It’s high in protein and satisfying enough to count as a full meal.
Per 16 oz serving (full recipe):
- Calories: 428
- Carbohydrates: 62g
- Fiber: 7.4g
- Protein: 37.3g
If you’re keeping an eye on calories or carbs, you can easily split this into two servings or adjust the portion size.
More Smoothies to Try
Looking for more ideas? Browse all my smoothie recipes here.
Oatmeal Smoothies
- Peanut Butter Banana Protein Smoothie – made with Fairlife milk and Greek yogurt for 32.5g of protein
- Banana Oatmeal Smoothie with Peanut Butter – creamy, filling, and great for breakfast
More Delicious Breakfast Smoothies
- Strawberry Blueberry Smoothie – refreshing, colorful, and a reader favorite
- Mango Banana Smoothie – tropical and creamy
- Peach Banana Smoothie – naturally sweet with peach cobbler flavor
- Strawberry Banana Smoothie with Chia Seeds – packed with nutrients
Apple Smoothie with Cinnamon and Oats
This apple smoothie with cinnamon and oats is a cozy, blended breakfast smoothie made with frozen apples, Greek yogurt, and no added sugar. It’s creamy, protein-rich, and easy to customize. Perfect for anyone looking for a wholesome apple smoothie recipe.
Ingredients
- 1 medium apple, sliced and frozen
- 1/2 cup oats
- 1 tablespoon raw pecans
- 1/2 teaspoon ground cinnamon
- pinch of salt
- 3/4 cup Greek yogurt, plain non-fat
- 1/2 cup milk, (use preferred; I use Fairlife for added protein)
- 1 teaspoon maple syrup (optional)
Instructions
- Blend the dry ingredients first. Add oats and pecans to your blender and blend for about 15 seconds to break them down.
- Add the rest. Add cinnamon, salt, maple syrup (if using), frozen apple slices, milk, and Greek yogurt.
- Blend until smooth. Use your blender’s smoothie setting (about 30 seconds) and blend an extra 15 seconds if needed.
- Adjust consistency if desired. This smoothie is thick! If you want it a little thinner, add more milk or reduce the oats or yogurt slightly.
Notes
This apple smoothie is thick, creamy, and super satisfying, but it’s also easy to tweak based on your preferences.
- For a thinner smoothie: Use less yogurt or oats, or add a little more milk until you reach your desired consistency.
- To let the apples shine: Add more frozen apple slices and reduce the oats slightly.
- Watching calories or carbs? Cutting the oats in half will lower the smoothie by about 95 calories and 16g of carbs.
Feel free to treat this recipe as a starting point and adjust to suit your tastes or nutrition goals!
Recommended Products
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Nutrition Information:
Yield: 1 Serving Size: 16 ouncesAmount Per Serving: Calories: 428Total Fat: 3gCholesterol: 15mgSodium: 480mgCarbohydrates: 62gFiber: 7.4gSugar: 26gProtein: 37.3g