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The Best Healthy Apple Pie Smoothie | THM – E

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.

A large mason jar with a protein shake garnished with a slice of apple and a stick of cinnamon sitting on a striped piece of fabric surrounded by several apples and a stack of cinnamon sticks

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?

A large mason jar with an apple pie protein shake garnished with a slice of apple and a stick of cinnamon sitting on a striped piece of fabric surrounded by several apples and a stack of cinnamon sticks on a wood table with leaves in the background

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!

Overhead view of large mason jar with a protein shake garnished with a slice of apple and a stick of cinnamon sitting on a striped piece of fabric surrounded by several apples and a stack of cinnamon sticks

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:

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!

A large mason jar with an apple pie protein shake garnished with a slice of apple and a stick of cinnamon sitting on a striped piece of fabric surrounded by several apples and a stack of cinnamon sticks on a wood table with leaves in the background

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!

woman's hand holding a large mason jar with a protein shake garnished with a slice of apple and a stick of cinnamon

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.

Overhead view of large mason jar with a protein shake garnished with a slice of apple and a stick of cinnamon sitting on a striped piece of fabric surrounded by several apples and a stack of cinnamon sticks

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.

Overhead view of a large mason jar with a protein shake garnished with a slice of apple and a stick of cinnamon sitting on a striped piece of fabric surrounded by several apples and a stack of cinnamon sticks on a wood table with leaves in the background

Apple Pie Smoothie

Yield: 1
Prep Time: 10 minutes
Cook Time: 3 minutes
Total Time: 13 minutes

This delicious Apple Pie Smoothie recipe is bursting with flavor and protein! The sugar free and dairy free recipe is great for THM!

Ingredients

Instructions

  1. Lightly spray a frying pan with coconut oil cooking spray. Cook egg whites over medium heat until set.
  2. Brew the chai tea while the egg whites are cooking.
  3. 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.
  4. 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 shake
Amount Per Serving Calories 203Total Fat 2gSaturated Fat 1gUnsaturated Fat 0gSodium 363mgCarbohydrates 28gFiber 5gSugar 21gProtein 19g

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Pin it to Remember it:

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Thursday 2nd of September 2021

[…] The Best Healthy Apple Pie Smoothy […]

Natasha

Saturday 23rd of January 2021

Link for apple pie spice?

Anne

Monday 25th of January 2021

Hi Natasha! I just get apple pie spice from my local grocery store. If you don't have apple pie spice, you can 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. I hope that helps and you enjoy the recipe!

Cheryl

Wednesday 9th of September 2020

It sounds delicious. Can you just omit the eggs altogether?

Anne

Thursday 10th of September 2020

Hi Cheryl! If you prefer not having the eggs, you can omit them. It will change the protein amount and the flavor will be less "custardy." If you don't have an issue with dairy, you can use 2 Tbsp of unsweetened whey protein powder to add the 10 grams of protein back in. Hope you enjoy it!

Maggie

Monday 7th of September 2020

Sounds good! Do you steep one teabag chai tea in 1/2 c water, resulting in a strong tea, or do you measure out 1/2 c of a more diluted tea which was steeped in a greater amount of water? I couldn’t determine by your recipe.

Anne

Monday 7th of September 2020

Hey Maggie! That’s a fantastic question! I brew the smallest cup on my Keurig which is 6 oz and just use 4 oz of it. Some days I’ll use the full 6 oz and reduce the amount of almond milk. My blender just can’t handle more than 1 cup of liquid with the ice otherwise I’d probably use the full 6 oz of tea plus the 4 oz almond milk. You really can’t go wrong with either option (brewing a stronger 4 oz vs. pouring some off). I hope you enjoy it!

Jeannie Bonelli

Sunday 6th of September 2020

Delicious!

Anne

Sunday 6th of September 2020

Thank you so much, Jeannie! I'm so glad you liked it!

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