Sour Apple Smoothie

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This sour apple smoothie is not only simple to make, but also packed with plenty of fibre, fat and protein. Start your day off right by sipping on this refreshing, nutrient-dense shake.

Jump to:

• Why should you try this recipe?
• Ingredients
• Instructions
• Recipe Variations
• Equipment
• FAQs
• Similar Recipes
• Sour Apple Smoothie

Why should you try this recipe?

Here's why you'll love this sour apple smoothie recipe:

• It's easy to make. With only 5 minutes and 8 ingredients, you'll be able to make a nutrient-dense shake that's perfect for breakfast or a healthy snack.
• It's blood sugar stabilizing: The smoothie is packed with fibre, fat and protein, which all help with blood sugar stability. That means no drastic blood sugar spikes that leave you feeling anxious and jittery. It also means you'll feel full long after finishing this shake.
  • Fiber boosting ingredients: apple, cucumber, spinach, chia seeds.
  • Fat packed ingredients: chia seeds, avocado.
  • Protein including ingredients: chia seeds, greek yogurt.
• Green apples are amazing for your health. Based on its overall nutritional profile, Granny Smith is the healthiest type of apple. It's high in fiber, and offers up a ton of minerals and vitamins that help improve gut health.
• It's an actually tasty green smoothie. Sure - it's filled with healthy ingredients. But, these ingredients come together perfectly to create a creamy, delicious smoothie. I promise you can't even taste the spinach.

Scroll down to see the printable recipe with nutritional information.

Ingredients

Here's what you'll need for this green apple smoothie.

• Green apple: I use a green apple (also known as Granny Smith apple) for this recipe because it has a tart flavour that really turns up the sour in this sour apple smoothie. But, you can absolutely swap it for a sweeter variety like Pink Lady, Gala or Honeycrisp.
• Coconut water: Coconut water is a tasty, electrolyte-filled, natural beverage that is known for its health benefits. It also has a touch of sweetness, which is needed to balance the tart flavours in this recipe. If you don't have it on hand, you can swap for regular still water.
• Greek yogurt: This ingredient serves two purposes. It thickens the smoothie, so it has a delicious, creamy texture. It also packs a protein punch, keeping you satiated for long after you sip it.
• Lemon juice: Lemon is green apple's partner in crime in this recipe. It helps create a tart, but sweet flavour. Not to mention, it has metabolism boosting effects.
• Baby spinach: You can use any greens you like, but my preference is baby spinach. I buy it in bulk and store it in the freezer. That way, it lasts longer and makes the smoothie cold. Baby kale is another great option.
• English cucumber: I add cucumber for the additional nutrients, as it doesn't contribute much to the flavour. It also helps thicken things up. There's no need to peel the cucumber before blending, but if you're finding the recipe too bitter, then you may want to try this step.
• Chia seeds: These add a punch of plant-based protein, healthy fats, and fibre. They also add a fun texture to the smoothie.
• Frozen banana: This adds a touch of sweetness and thickens the smoothie up. You can go without banana if you're looking for a truly sour taste.
• Frozen avocado: This adds a dose of healthy fat, while also giving the smoothie a creamy consistency. This is an optional add-in if you're looking for a more filling smoothie. I often go without it because the greek yogurt makes the shake thick enough.

Scroll down to find the printable recipe with ingredient measurements.

Instructions

Let’s break it down step by step to take any guesswork out of this sour apple smoothie.

• Add the ingredients to your blender in the following order: coconut water, lemon juice, spinach, greek yogurt, cucumber, granny smith apple, chia seeds, frozen banana, frozen avocado (optional).

• Blend on high for 30-45 seconds. This will vary based on your blender, so blend until you reach your desired consistency.

• And, enjoy!

Recipe Notes

• The order of ingredients in your blender affects the final consistency of your smoothie. If you want a delicious, creamy, frothy shake, you need to understand when to add each ingredient. I put together an infographic to take the guesswork out of this. Feel free to save, pin or print this guide so you have it handy next time you’re making a smoothie.
• If you want to know more about how to build the perfect smoothie, I got you. I wrote a whole post about it, in fact. Check it out here.

How To Store

• Fridge: store in an airtight container in the refrigerator for 1-2 days.
• Freezer: store in an airtight container in the freezer for up to 3 months.

For the full ingredient list and step-by-step directions, scroll down to view the recipe card for this green apple shake.

Recipe Variations

This green apple and spinach smoothie not sitting quite right? There are plenty of customizations you can make to suit your taste buds. Here are a few easy ones.

• Make it sweeter: This is a sour apple smoothie. But, if it's too tart for you, you can definitely sweeten it up. Try adding ½ banana, 1 pitted medjool date, or ½ tablespoon of honey. All will pair nicely with the flavours in this smoothie.
• Make it creamier: The most common ingredients used to thicken a smoothie are: nut butter, tahini, cooked oatmeal, frozen cauliflower, yogurt, coconut oil, avocado, pureed pumpkin, butternut squash and sweet potato. In this recipe, I suggest adding more yogurt, frozen cauliflower or cooked oatmeal. All will taste good with the other ingredients used.
• Add a spicy kick: Spice can cut the sour taste as well. Try throwing in 1 inch of fresh ginger root. It's a delicious add-in with a kick.
• Add in collagen: Collagen won't add a ton of flavour or calories, but it will offer health benefits for your skin, hair, nails, joints, ligaments, and gut. My favourite collagen is TruMarine by WithinUs.

Equipment

Here's what you need to make this apple chia seed smoothie.

• Vitamix or any blender of your choice. I use this Vitamix because it's processing power cuts down the time I spend blending my shakes. But, I used a Ninja blender successfully for years before upgrading.
• Mason jars are my favourite smoothie storage option. I'll drink out of it and put the lid on if I don't finish. If you're taking your smoothie on-the-go, the thermos blender bottle is a good option that will keep it cold all day long. I love using mine on road trips.

FAQs

Here are some of the most frequently asked questions about making my sour apple smoothie.

Similar Recipes

Still thirsty? If you enjoyed this sour apple drink, I invite you to browse my collection of other healthy drink recipes or check out the smoothies that I hand selected for you below.

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