Apple Cinnamon Oatmeal Smoothie – Chef Elliot

Start your day with this creamy fall-inspired apple cinnamon smoothie. This fiber-rich vegan smoothie is made without yogurt and is ready in minutes.

Small mason jar filled with smoothie and a yellow paper straw on a piece of wood.

I’m usually lukewarm about smoothies, but me LOVE this apple cinnamon smoothie! Apple and cinnamon are the perfect combination of fall flavors (I’m looking at you, apple cinnamon night oats).

The natural sweetness of the apple almost makes this smoothie feel more like a dessert than a smoothie. It’s like apple pie in smoothie form!

Recipe features

  • Dietary notes: vegetarian, vegan/dairy-free, soy-free and nut-free optional
  • Super creamy and packed with fall flavors
  • Packed with healthy ingredients, it’s great for breakfast or as a snack


Labeled ingredients used to make Apple Cinnamon Smoothies.
  • Applesauce: Choose an unsweetened applesauce. For extra apple flavor, replace the milk with an equal amount of applesauce.
  • Frozen banana makes the smoothie super creamy. The flavor is very mild, so don’t worry if you don’t like bananas! The smoothie can be made without banana (see FAQ below).
  • Cinnamon: The ultimate fall seasoning! The pumpkin spice dressing also works well in this smoothie.
  • Nut Butter: Adding peanut or almond butter to smoothies is an easy way to increase the nutrient and protein content without using protein powder. One tablespoon of peanut butter provides 95 calories and 3.5 grams of protein. Sunflower butter is a good nut-free option for this smoothie.
  • I am milk: Choose unsweetened, unflavored soy milk. You can also try oat milk, almond milk, or any milk of your choice.
  • Oatmeal: Dried rolled oats (AKA old fashion oats) add fiber and make for a creamier smoothie. I also use this method in my blueberry lemon smoothie.
  • Ground flax seeds is added for a touch of fiber and healthy fats. Feel free to omit it.

Step by step instructions

Start by slicing and freezing a banana for at least an hour. I recommend slicing several bananas at a time so you always have a few on hand. They last well in the fridge for up to 3 months!

This recipe makes a medium smoothie.

Top view of smoothie ingredients in a blender before blending.

Like most smoothie recipes, this one is pretty straightforward. Just add all the ingredients to a blender and blend over medium heat until it’s nice and smooth.

Adjust as desired:

  • Frozen banana: Start with half a large banana. Add more to taste for an even creamier smoothie.
  • Maple syrup it is added for fall flavors and sweetness. Omit for a no-sugar smoothie, or increase to taste. The need for maple syrup will greatly depend on the sweetness of the banana.

Complete with toasted walnuts or pecans, an extra pinch of cinnamon, and extra ground flaxseed (optional). For an extra apple twist in your apple smoothie, add diced apple as a topping.

Recipe suggestions and customization

This smoothie is healthy and filling as it is, but I have a comprehensive article on how to make filling smoothies that you may find useful.

  • You don’t need a high powered blender to make this smoothie. i use this Kitchen blender now but i used to use this relatively inexpensive blender for smoothies and it worked well.
  • Smoothie texture: Depending on the strength of your blender you may notice a small amount of oatmeal in the smoothie (I usually don’t, but some readers have commented). You can fix this by soaking the oats for at least an hour in the milk you’re using for the smoothie, just like overnight oats. This will soften them up and make them much easier to break down.
  • For a colder smoothie, add 3-4 ice cubes after blending the smoothie. Blend the ice until it is almost crushed. This will also make the smoothie a little creamier.
  • THE glass jars used in photos creates the cutest smoothie containers.

Smoothie FAQs

Can I use instant oats instead of rolled oats?

I recommend using rolled oats because they are higher in fiber than instant oats, but instant or quick oats will work in a pinch.

Can I make this apple smoothie without a banana?

The original version of this recipe didn’t use a banana, so you can technically omit it but the smoothie won’t be as creamy. If you omit the banana, I recommend adding a few ice cubes. If you don’t like bananas, I recommend using a freshly ripe banana (green/yellow skin) as it won’t taste as strong as very ripe bananas (yellow/brown speckled skin).

Why use applesauce instead of a fresh apple? It’s autumn after all!

I use this smoothie with fresh apples and the texture is not as good as with applesauce. If you don’t have a super high power blender, the apple will end up with a grainy texture that applesauce doesn’t have.

Small glass jar of smoothie in the foreground with another smoothie and apple in the background.

Looking for more fall breakfast ideas?

Here are some of my favorites:

Have you tried this recipe? You can leave a star rating ⭐️⭐️⭐️⭐️⭐️ in the recipe card or a review in the comment section. I always appreciate your feedback! You can also follow mine Youtube, Instagram, Tick ​​tockAND Pinterest or subscribe to my news bulletin!

📖 Recipe

Small mason jar filled with smoothie and a yellow paper straw on a piece of wood.

Print Recipe

Apple Cinnamon Oatmeal Smoothie

This vegan smoothie is made with a handful of fall ingredients like applesauce, cinnamon, and nutmeg. It tastes like apple pie in smoothie form!

Preparation time10 min

Total time10 min

Portions: 1 serving

Author: Cassidy Reeser, MS, RD


  • Thinly slice half of a large banana. Place on a small cutting board or baking sheet and place in the freezer until frozen, about 1 to 2 hours. This can be prepared in advance.

  • Add all ingredients to a blender: frozen banana slices, applesauce, soy milk, rolled oats, almond butter, cinnamon, maple syrup, and ground flaxseed. Blend on medium speed until smooth, about 1 minute.

  • Adjust maple syrup to taste and add extra milk as needed to reach desired consistency. If desired, add 2-4 ice cubes for a colder smoothie. Serve topped with an extra pinch of cinnamon.


  1. Bananas: Freeze sliced ​​bananas in bulk for a quick smoothie. They keep for up to 3 months. If you’re not a big fan of bananas in smoothies, choose a freshly ripe banana instead of a super ripe banana.
  2. Applesauce: I use individual cups of applesauce here, but keep them in the fridge so the smoothie is colder.
  3. Oatmeal: I recommend using rolled oats because they are higher in fiber than instant oats, but instant or quick oats will work in a pinch.
  4. You don’t need a high powered blender to make this smoothie. used this relatively inexpensive blender for smoothies but now I use it this blender. Both work fine!

Serving: 1smoothieCalories: 376kcalCarbohydrates: 55gProtein: 11gFat: 15gSaturated fats: 1gPolyunsaturated fats: 6gMonounsaturated fat: 6gSodium: 50mgPotassium: 706mgFiber: 9gSugar: 26gVitamin A: 387UIC vitamin: 13mgSoccer: 216mgIron: 3mg

Author’s note: This recipe was originally shared in September 2019 and was updated in August 2021. The recipe has been changed for more consistent results and quality and now includes a frozen banana and applesauce instead of fresh apples. Original recipe: 1 medium apple, ¼ cup oatmeal¼ teaspoon cinnamon, ⅛ teaspoon nutmeg, 1 tablespoon peanut butter, ½ cup soy milk, 3-4 ice cubes if needed.

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