This frothy and delicious Apple Pie Smoothie recipe is bursting with flavor and protein! The sugar free and dairy free recipe is a great snack or breakfast and is an E meal for those who follow Trim Healthy Mama (THM).
Do you love apples?
Me too!
Once apple season rolls around, I love finding more ways to add them to my meals.
Sliced on top of a Peanut Junkie Butter Sandwich?
Yes, please!
Dipped in salted caramel Triple Zero yogurt?
Mmmmhmmm!
And now my new favorite: blended into an Apple Pie Smoothie.
This Apple Pie Shake Recipe is Sugar Free and Dairy Free
One of our most popular recipes is our Pumpkin Spice Latte Custard Shake. Last week I went to whip one up and realized I was out of canned pumpkin.
But.
I had a fresh bag of apples in the fridge!
That got me to thinking: could I make a similar shake but with apples?
And so I started playing around. The PSL Custard Shake is a keto-friendly S meal with coconut oil and whole eggs.
So I’d definitely need to make some changes to make it work with apples.
Apples are a healthy source of carbohydrates, so I’d need to reduce the fat to under 5 grams to qualify as a THM E meal.
Sure, I could just make it a Crossover (XO), but I really need to minimize my crossovers.
Thanks, menopause!
After playing around with a few changes, not only is this Apple Pie Shake recipe a THM E, it’s also dairy free.
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What are the ingredients for a dairy-free Apple Pie Shake?
Here are the ingredients you’ll need to make this apple protein shake:
- Unsweetened Almond Milk
- Brewed Chai Tea
- Egg Whites
- Apple Pie Spice
- Apple (Gala, Granny Smith, Honey Crisp, Fuji, etc.)
- Mineral Salt
- THM Gentle Sweet (or equivalent low carb sweetener)
- Blackstrap Molasses
- Vanilla Extract
- THM Collagen (dairy free) or unsweetened whey protein powder
- Glucomannan or Xanthan Gum (optional)
- Ice
I love that this apple protein smoothie is so easy to make! These ingredients are all easy to find in your regular grocery store.
Let’s take a look at some of the ingredients used to make this Apple Pie Smoothie recipe so delicious!
Apples
Okay, I know that’s kind of obvious. But let’s take a look at the amazing health benefits of apples!
We’ve all heard the adage: An apple a day keeps the doctor away.
But why is that?
Did you know that the skin of the apple contains quercetin?
What’s quercetin? It’s a flavonoid that helps boost your immune system and reduces inflammation.
Apples are also high in pectin fibre which boosts your metabolism, improves heart health, and regulates your body’s blood sugar levels.
Add in all the other vitamins in apples and we’ve got a real superfood on our hands!
Brewed Chai Tea
While we’re talking healthy foods, let’s take a look at chai tea. I’m not talking about the sugar-laden chai tea mixes.
The chai tea in this Apple Pie Smoothie is the kind you brew from a tea bag.
Chai teas are brewed from a blend of black or rooibos tea and spices like ginger, cardamom, black pepper, cinnamon, cardamom and star anise.
This spicy tea can help boost heart health, reduce blood sugar levels, aid with digestion, and even help with weight loss!
Whew!
Just the apples and chai tea pack a healthy punch!
When Should You Make an Apple Protein Shake?
This Apple Pie Smoothie is so easy to make!
It’s a fantastic option for breakfast.
Or an afternoon snack.
How about for a lunch on the run?
And I love it as a post workout meal.
Tips for Making This Apple Pie Shake
Be sure to use the whole apple, including the skin, when you make this protein shake.
To help it come together quickly, I start by heating my frying pan to cook the egg whites.
Yes, you could use uncooked pasteurized egg whites, but I’m funny about raw eggs so I like to cook mine first.
While the pan is heating up, I brew some chai tea using hot water from my Keurig.
Add the egg whites to the pan to cook, and assemble all the rest of the ingredients in your blender.
Be sure to use a blender that can hold at least 32 ounces of liquid because this makes a really big smoothie!
Be sure to leave a star rating and review after you make the recipe! This helps other people to find and enjoy it too.
Apple Pie Smoothie
This delicious Apple Pie Smoothie recipe is bursting with flavor and protein! The sugar free and dairy free recipe is great for THM!
Ingredients
- 6 Tbsp Egg Whites
- 1/2 cup Brewed Chai Tea
- 1/2 cup Unsweetened Almond Milk
- 1 Apple, cored with skin on
- 1/2 tsp Apple Pie Spice, see notes for substitution
- pinch Mineral Salt
- 1/2 tsp Vanilla Extract
- 1 Tbsp THM Gentle Sweet
- 1/8 tsp Blackstrap Molasses
- 1/4 tsp Glucomannan Powder or Xanthan Gum
- 1 1/2 Tbsp THM Collagen, (can substitute unsweetened whey protein powder)
- 2 cups Ice Cubes
Instructions
- Lightly spray a frying pan with coconut oil cooking spray. Cook egg whites over medium heat until set.
- Brew the chai tea while the egg whites are cooking.
- Combine all ingredients except the collagen in a blender. Blend on high for 60 seconds, until ice is crushed and the skin of the apple is pulverized.
- Add collagen and blend for 5-10 more seconds.
Notes
Substitute for Apple Pie Spice
If you don't have apple pie spice, substitute 1/4 tsp ground cinnamon, 1/8 tsp ground nutmeg, and a dash of each of the following: ground allspice, ground cloves, and ground ginger.
Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. Nutrition data is calculated using WP Ultimate Recipe and we subtract all sugar alcohols from erythritol and xylitol from the final carb count because that is how THM calculates carbs. Please refer here for our complete Nutritional Disclosure.
Nutrition Information
Yield 1 Serving Size 1 shakeAmount Per Serving Calories 203Total Fat 2gSaturated Fat 1gUnsaturated Fat 0gSodium 363mgCarbohydrates 28gFiber 5gSugar 21gProtein 19g
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