A creamy, naturally sweet smoothie with crisp apple, warming cinnamon, and Greek yogurt. It’s a satisfying no-added-sugar option that works well as a controlled breakfast or snack.
Ingredients (1 Serving)
- 1½ medium apple, cored and chopped — preferably a lower-sugar/tart variety
- ½ cup unsweetened Greek yogurt
- ½ cup unsweetened almond milk
- 1 tbsp chia seeds
- ½ tsp ground cinnamon
- ¼ tsp vanilla extract
- 4–5 ice cubes
- Optional: pinch of nutmeg
- Optional: 1–2 walnut halves for extra healthy fat
Step-by-Step Instructions
Step 1: Prepare the apple
Wash, core and chop ½ apple. Keeping the skin on adds fiber.
Step 2: Add Core Ingredients
Place the apple, Greek yogurt, almond milk, chia seeds, cinnamon, vanilla and ice into a blender.
Step 3: Blend
Blend for 30–45 seconds until smooth and creamy.
Step 4 : Serve
Add a small splash of almond milk if needed. Pour into a glass and sprinkle with a little extra cinnamon.
Nutritional Information (Approx.)
- Calories: 220 kcal
- Protein: 14 g
- Carbohydrates: 25–30 g
- Fats: 7 g
- Fiber: 7 g
Glycemic Index (GI) Considerations
- Apple: Generally considered a low-GI fruit, and keeping the skin provides additional fiber.
- Greek yogurt: Adds protein, which can help make the smoothie more filling.
- Chia seeds: Provide fiber and healthy fats, helping slow carbohydrate digestion.
- No added sugar: Avoid honey, maple syrup, dates or sweetened yogurt if you’re trying to keep the carbohydrate load lower.
Portion Control Tips
- Stick to ½ apple rather than using 1–2 whole apples.
- Choose plain, unsweetened Greek yogurt.
- Keep the serving to approximately 10–12 oz (300–350 ml).
- For a more substantial meal, add protein rather than additional fruit—for example, extra Greek yogurt or a suitable unsweetened protein source.
Pro Tips
- For an even lower-carb version, use ¼–⅓ apple and increase the Greek yogurt and chia seeds slightly.
