This text initially appeared on Oxygen

Summer time plans are winding down, and it is time to convey out the flannel, pumpkin spice lattes and fall decorations. Whereas smoothies are a meals staple in the course of the sizzling summer season months, we’re asking you to maintain these blenders out.

Simply because the solar is setting earlier, the leaves are turning colours and the air is getting a contact cooler does not imply we won’t maintain blending delicious and nutritious ingredients. We’re leaning into the season by bringing you 5 scrumptious and guilt-free fall smoothie recipes — together with preworkout and postworkout smoothies — created by dietitians, cooks and health professionals.

5 Smoothie Recipes for Fall

1. Caramel Apple Fall Smoothie

Makes: 1 serving

Serving dimension: 1 smoothie

Complete time: 5 minutes

When selecting fall smoothie recipes good for breakfast or a midmorning snack, set your sights on this caramel apple fall smoothie — it is each delectable and full of nutritious components. Chef Taylor Reilly, a licensed nutritionist and well being transformative coach, created this combo as a result of she loves the pairing of apples, dates and spinach to arm our our bodies with sufficient power to gas us into the afternoon.

“Utilizing frozen chopped spinach makes this recipe tremendous easy to arrange,” Reilly says. “Darkish leafy inexperienced greens are the healthiest meals on the planet, providing essentially the most vitamin per calorie. Spinach is wealthy in iron, in addition to nutritional vitamins and minerals like vitamin E and magnesium that help your immune system.” Due to its gentle taste, spinach is all the time a fantastic addition to smoothies. Moreover, the recipe requires omega-3-rich flaxseeds, that are important for mind and coronary heart well being. “Your physique can not make omega-3s, so you want to eat meals wealthy with them each day,” Reilly explains. “Plus, flaxseed is excessive in fiber to help a wholesome digestive system and assist scale back stomach fats.”


  • 1 cup frozen chopped spinach

  • 1 complete apple (pores and skin on, cored and chopped)

  • 1/4 lemon (pores and skin on, seeds eliminated)

  • 1/3 cup no-salt-added canned navy beans or cannellini beans

  • 1 tsp pumpkin spice mix

  • 1 tsp floor flaxseed

  • 1 complete medjool date (Pinch the date and pull aside into halves, then take away the pit from the middle.)

  • 1 1/2 cups water


Place all components collectively right into a high-powered blender and whirl away till clean.

Vitamin Information (per serving): energy 265, fats 1 g, carbs 47 g, fiber 19 g, sugar 5 g, protein 16 g, sodium 25 mg

2. Preworkout Apple Crisp Smoothie

Makes: 1 serving

Serving dimension: 1 smoothie

Complete time: 7 minutes

Your style buds will head straight to the seasonal apple orchards due to this preworkout fall smoothie recipe chock-full of honey crisp apples, nutmeg and cinnamon.

“For preworkout, you want fast-digesting carbs for the power and glucose, in addition to protein for muscle tissues,” says Julia Crosby, a licensed Precision Vitamin knowledgeable and CF-L1 CrossFit coach. “This recipe brings collectively all three within the good assortment of vitamins and taste.” Most apples have 25 to 30 grams of carbs whole, which is a superb quantity to devour earlier than going right into a exercise. Moreover, plain Greek yogurt is fat-free and filled with pure protein to assist gas you thru your exercise.



  1. Mix first 6 components right into a blender and mix.

  2. Prime with nutmeg and cinnamon.

Vitamin Information (per serving): energy 135, fats 2 g, carbs 29 g, fiber 5 g, sugar 21 g, protein 5 g, sodium 104 mg

3. Postworkout Pumpkin Spice Latte Smoothie

Makes: 1 serving

Serving dimension: 1 smoothie

Complete time: 5 minutes

Your pumpkin spice repair is not restricted simply to lattes. In actual fact, you may really feel such as you’re ingesting a decadent deal with whereas fueling your physique with certainly one of our favourite fall smoothie recipes: a postworkout pumpkin spice smoothie.

“Pure canned pumpkin is a nutrient-rich, quintessential staple that is wealthy in fiber,” says registered dietitian Aimee Plauche. “It will possibly support in blood sugar stabilization, assist fill us up, and is of utmost significance for these with elevated LDL levels of cholesterol. Pumpkin is a unbelievable supply of vitamin A, which performs a task in eye and pores and skin well being, regulates cell progress and division, and is necessary in all phases of wound therapeutic.”


  • 1/2 cup canned pumpkin

  • 1/8 tsp pumpkin pie spice

  • 1/8 tsp floor cinnamon

  • 1/4 cup milk of alternative

  • 1 scoop pumpkin spice protein shake combine

  • ice, as desired (about 5 cubes)

  • 1/2 tsp elective sweetener of alternative


Mix all components in a blender and mix.

Vitamin Information* (per serving): 245 energy, fats 10 g, carbs 14 g, fiber 3 g, sugar 0 g, protein 20 g, sodium 164 g, calcium 590 mg

*Numbers could fluctuate relying on the milk, protein shake combine and sweetener.

4. Cardamom, Fig and Oat Milk Smoothie

Makes: 1 serving

Serving dimension: 1 smoothie

Complete time: 7 minutes

Figs are a wonderful fall staple. They embody the season completely with their candy style and creamy texture. It is no surprise registered dietitian Leigh-Anne Wooten, MS, RDN, LDN, crafted a fall smoothie recipe that makes use of figs because the star.

“Contemporary figs are low in energy and full of varied nutritional vitamins and minerals, particularly copper and vitamin B6,” she says. “Copper is an important mineral that works with iron to assist the physique make crimson blood cells. It additionally helps maintain blood vessels, nerves, immune programs and bones wholesome.”

One other certainly one of this season’s favourite spices, cardamom is a superb accompaniment to this taste profile. “Cardamom has a piney, citrusy and even minty taste profile,” Wooten says. “Its heat will add a beautiful layer of complexity to this smoothie. Individuals usually overlook so as to add herbs and spices to smoothies — however they elevate them to an entire new degree.”


  • 3 figs (2 to mix, 1 to garnish)

  • 1 cup oat milk

  • 2 tbsp peanut butter

  • 1/4 tsp floor cardamom (freshly floor most popular)

  • 1/2 frozen banana

  • 1 tbsp chia seeds

  • 1/2 cup ice

  • sprint floor cardamom for garnish


  1. Mix 2 figs and remaining components in a blender and mix.

  2. Prime with remaining fig, sliced, and add a splash floor cardamom.

Vitamin Information (per serving): energy 463, fats 21 g, carbs 90 g, fiber 11 g, sugar 38 g, protein 49 g, sodium 189 mg

5. Spiced Chai Tea Smoothie

Makes: 1 serving

Serving dimension: 1 smoothie

Complete time: 20 minutes

Consuming a spiced chai is the epitome of a romanticized fall morning, and the aroma alone is sufficient to make anybody really feel as in the event that they’re in the midst of a harvest competition. Fortunately, you do not have to be surrounded by hay to make this wealthy and hearty fall smoothie recipe. Apart from the odor and style, spiced chai has many well being advantages, together with lowering blood sugar and aiding in weight reduction. Heck, this mix even makes a fantastic substitute in your morning cup of espresso.

“The mixture of the nut butter, oats and banana will present slow-burning wholesome carbohydrates and protein for sustained power ranges, wholesome fat and fiber for satiety and an entire slew of nutritional vitamins and minerals to help your well being,” Reilly says. “The warming spices present in chai are nice for digestion, calming irritation within the physique and regulating blood sugar.”


  • 1/2 cup milk or milk different

  • 1 bag spiced chai tea

  • 2 tbsp almond butter

  • 1/2 cup rolled oats

  • 1/2 frozen banana

  • 1 tbsp honey (uncooked or manuka honey most popular)

  • 1/4 tsp vanilla essence or extract

  • ice cubes (fill 1/2 cup)

  • floor cinnamon

  • floor nutmeg


  1. Heat up milk/milk different (utilizing a kettle, stove-top or microwave).

  2. Let spiced chai tea bag sit in warmed milk for 7 to 10 minutes (to style).

  3. Combine milk tea with remaining components (minus floor cinnamon and nutmeg) into the blender.

  4. After mixing, prime with a splash floor cinnamon and nutmeg.

Vitamin Information (per serving): energy 379, fats 20 g, carbs 45 g, fiber 3 g, sugar 14 g, Protein 10 g, sodium 63 mg

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