This refreshing and vibrant sour apple smoothie is easy to make with plenty of spinach, green apple, and a hidden veggie for a refreshing, sweet and sour way to start the day. Plus, it’s ready in just 5 minutes, making it the perfect breakfast smoothie to take on the go.

close up of a sour apple smoothie in a clear glass on white background

about this sour apple smoothie recipe

I don’t know about you but I love refreshing, green smoothies!

This sour apple smoothie was inspired by Kelly LeVeque’s Fab Four Smoothie formula.

Kelly has been a guest on the Feel Good Effect podcast a number of times talking about about her Fab Four Smoothie method.

Her method involves adding fiber, fat, and protein to a smoothie to keep blood sugar stability stable and keeps you filled up for hours.

So I wanted to create some new smoothie options for you using her formula as a base!

top down view of a clear blender cup with ingredients for a sour apple smoothie

process & tips for making this sour apple smoothie

All you need to do is add all your ingredients to a blender and let it work it’s magic.

Before you know it you’ll be sipping on a delicious, nutrient dense smoothie!

The powerhouse combination of fiber, fat and protein in this smoothie makes it more filling and satiating than a smoothie that’s only fruit-based.

Fiber comes in the form of the apple, cucumber, spinach, flax seed and cashews.

Fat comes in the form of the ground flax seed and cashews.

Protein can be found both in the cashews and ground flax seed, as well as the protein powder.

top down view of a green smoothie in a clear glass with sliced apple and a straw

ingredients & modifications

Green apple: I used a Granny Smith apple for this recipe since it’s a good balance of sweet and tart flavor. But you could use a sweeter apple like Honeycrisp, Gala or Fuji if you prefer.

English cucumber: Persian cucumber also works well in this recipe. If using a regular cucumber, you can peel and remove the seeds to avoid bitterness. 

Baby spinach: For smoothies I like to use tender, non-bitter greens. You can use any greens you like that blend easily and work well with these other ingredients. Some baby kale would work well in addition to (or in place of) spinach here too.

Lemon juice: I like how lemon juice pairs with the other ingredients in this smoothie, but you can also use lime juice in its place.

Protein powder: You can use any protein powder you like the taste of. To keep this recipe vegan friendly, be sure to use a plant-based. To keep this recipe paleo friendly, be sure to use a grain-free and dairy-free protein powder.

Raw cashews: Raw cashews add a creaminess to this smoothie, but to make this nut-free try full-fat, unsweetened coconut milk in place of the cashews and water.

Ground flax seed: Ground flax seed adds a bit of fiber and a dose of plant-based protein. I find it easier to use ground flax seed but you could also add whole flax seeds if you have a high speed blender. 

Because the natural sugars in this smoothie are low, it’s not very sweet. If you prefer a sweeter option, add ½ banana or 2 pitted dates before blending.

smoothie in a clear glass on white background with sliced lemons and baby spinach

this recipe is…

close up of a sour apple smoothie in a clear glass on white background
5 stars (2 ratings)

Sour Apple Smoothie

This healthy sour apple smoothie is easy to make with plenty of plants, green apple, and spinach for a refreshing, tart way to start the day. Includes simple swaps to easily make this nut-free, paleo and vegan friendly!

Ingredients

  • 1 green apple, such as Granny Smith, cored and chopped
  • 1 cup baby spinach
  • 1 cup chopped English cucumber
  • Juice of 1 lemon
  • 1 tablespoon raw cashews
  • 1 tablespoon ground flax seed
  • 1 serving unflavored protein powder of choice
  • 3/4 cup water
  • ice, optional, to taste

Instructions 

  • Add all the ingredients to a high speed blender and blend on high until very smooth.

Notes

  • This smoothie only gets sweetness from the apple, so if you prefer a sweeter smoothie, use sweetened protein powder or add a banana.
  • This sour apple smoothie was inspired by Kelly LeVeque’s Fab Four Smoothie formula.
  • For a thicker smoothie use frozen cucumber & apple, or add ice.
  • To keep this recipe vegan friendly, be sure to use a plant-based.
  • For a paleo smoothie, be sure to use a grain-free and dairy-free protein powder.
  • Raw cashews add a creaminess to this smoothie, but to make this nut-free try full-fat, unsweetened coconut milk in place of the cashews and water.
  • Nutrition & protein information will depend on the type of protein powder you use.
  • For more ingredients & substitutions, see blog post above.

Nutrition Information:

Serving: 1g, Calories: 165kcal, Carbohydrates: 19g, Protein: 20g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Cholesterol: 25mg, Sodium: 42mg, Potassium: 364mg, Fiber: 4g, Sugar: 12g, Vitamin A: 1550IU, Vitamin C: 10mg, Calcium: 91mg, Iron: 2mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

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