Apple Smoothie

Ingredient Notes

Here are a few notes about the ingredients you’ll need for this recipe. As always, find the full list of ingredients and directions in the recipe card at the bottom of the post.

For the Date Caramel

• Medjool dates – Use very soft dates for the smoothest caramel. If your dates are firm or dry, they may need a little soaking time in the hot apple cider before blending.
• Apple cider – Unfiltered apple juice or cider gives the caramel another layer of apple flavor. You'll use some of it for the caramel and some chilled in the smoothie.
• Coconut oil – A little coconut oil gives the date caramel a richer, smoother texture.
• Vanilla and sea salt – Vanilla rounds out the caramel while a pinch of salt keeps the sweetness in check.

For the Apple Smoothie

• Apple – I like a tart apple such as Granny Smith or Pink Lady, but any crisp apple will work. There’s no need to peel it; just remove the core and seeds, chop it and freeze.
• Coconut milk – Light coconut milk gives the smoothie a creamy texture without making it too heavy. You can substitute another milk if you prefer.
• Protein powder – Plain or vanilla protein powder adds body to the smoothie. If your protein powder is sweetened, you may want to use a little less caramel.
• Cinnamon and nutmeg – These are just enough to bring out the apple's natural sweetness and give the smoothie its fall flavor.

How to Make an Apple Smoothie

1. Make the Date Caramel

Bring the apple cider to a simmer in a small saucepan, then turn off the heat.

Place the dates, coconut oil, sea salt and vanilla in a small blender jar or food processor. Pour the hot apple cider over the top and blend until silky and smooth.

Let the caramel cool while you make the smoothie, or store it in the refrigerator until needed.

2. Freeze the Apple

Core and chop the apple, then freeze the pieces for at least two hours or overnight.

Freezing the apple gives the smoothie its thick, frosty texture without needing to add banana.

3. Blend the Smoothie

Combine the frozen apple chunks, chilled apple cider, coconut milk, protein powder, vanilla, cinnamon and nutmeg in a high-speed blender.

Blend until creamy. If needed, add a little more apple cider or milk to adjust the consistency.

4. Add the Caramel

Drizzle a few spoonfuls of date caramel inside your glasses. Pour in the smoothie and top with more caramel if desired.

Serve immediately.

A Few Tips

• Freeze the apple ahead of time. I usually freeze the apple the night before, but two hours is enough.
• Use very soft dates. The softer the dates, the smoother the caramel. If yours are firm, let them sit in the hot apple cider for a few minutes before blending.
• Adjust the sweetness. The sweetness will depend partly on the apple and protein powder you use. Start with the recommended amount of caramel and add more if you'd like.
• A high-speed blender works best. Since you're blending frozen apple pieces, a high-speed blender will give you the smoothest texture.

Variations

Skip the caramel: To make a simple apple smoothie without the date caramel, add 1–2 soft Medjool dates directly to the blender for sweetness.

Make it vegan: Use your favorite vegan protein powder.

Use another milk: You can substitute your preferred milk for the light coconut milk.

Apple Smoothie FAQ

Can I make an apple smoothie without banana?

Yes. There’s no banana in this recipe, so the flavor of the apple comes through clearly. The frozen apple provides the thickness you might otherwise get from frozen banana.

Can I use fresh apples instead of frozen?

You can, but the smoothie won't be as thick or cold. For the best texture, freeze the chopped apple for at least two hours before blending.

Can I use regular caramel sauce?

Yes. If you prefer a traditional caramel sauce, you can use your favorite homemade or store-bought caramel in place of the date caramel. Drizzle it into the glasses and over the top of the smoothie as you would the date caramel.

Make Ahead & Storage

The finished smoothie should be enjoyed immediately for the best texture.

You can prepare the components ahead of time. The chopped apple can be frozen for up to 3 months, and the date caramel can be made ahead and refrigerated until needed.

Final Thoughts

Apples and caramel are a classic for a reason, and they work just as well in a glass as they do for dessert. The date caramel is optional, but it’s the part I wouldn’t skip since a little swirl gives you those pockets of caramel flavor throughout.

More Apple Recipes:

• Stuffed Baked Apples
• Cinnamon Apple Tea
• Gluten-Free Apple Crumble