Wondering how to make a sour apple smoothie that’s healthy AND tastes amazing? Well you’ve come to the right place.


In this article – we share a delicious green apple smoothie recipe that’s low in sugar, packed with antioxidants, and super-healthy. 


Apples may not be the first fruit that springs to mind when thinking of smoothies. Their texture just isn’t as silky smooth as bananas or mangoes. But they are tasty, nutritious and offer plenty of health benefits too. 


Green apple smoothie benefits

What makes them awesome? Well they’re super-rich in:


  • Dietary fibre – an apple provides 17% of your daily requirement, which is good for digestion, and according to the NHS can help prevent certain diseases from developing, and manage bad cholesterol.
  • Vitamin C – one apple contains almost a sixth of your daily vitamin C requirement.
  • Antioxidants – which fight disease at a cellular level, preventing and repairing damage caused by all sorts of modern life attackers, like pollution and cancer. They’ve also been shown to reduce inflammation and lower the risk of asthma.



Apples contain a lot of antioxidants, with Red Delicious and Granny Smith being the stars of the show. In a USDA study of 60 foods, they ranked 12th and 13th for antioxidant concentration respectively. 


Apples contain a specific antioxidant that can help boost your immune system, especially when you’re stressed out. Add that to the vitamin C they provide (14% RDA) and you’re well on your way to fighting off any nasties in the air.


Eat the apple peel to get the most antioxidants, which are mainly in the skin (along with the fibre). If you’re worried about pesticides then choose organic, or scrub hard under warm water for 15 seconds prior to chopping.


Cholesterol reducing

Apples contain soluble fibre which binds with fats in the intestine, resulting in lower cholesterol levels. Research by Florida State University found that older women who ate apples everyday had 23% less ‘bad’ cholesterol (LDL) after just six months. Who knew that little old fibre could do so much more than keep your digestion healthy?


Keep you feeling full

Being rich in fibre, apples help fill you up without packing in lots of calories. They also help regulate blood sugar, meaning you don’t get those highs and crashes associated with snacking on naughty bits.


Sour Apple Smoothie Recipe

Here’s an easy recipe made with just three everyday ingredients. It’s low in sugar, dairy-free, vegan and super-healthy…


Yield: 1

Easy Sour Apple Smoothie

Sour Apple Smoothie Recipe

A delicious sour apple smoothie recipe that's low in sugar, packed with antioxidants and super-healthy. Made with green Granny Smith apples. 

Prep Time 3 minutes
Total Time 3 minutes


  • 1x green apple (Granny Smith or similar)
  • 1/3 of a cucumber
  • 120ml (1/4 cup) coconut water (chilled)


  1. Remove the core from the apple (but don't peel it if you want the full fibre benefits).
  2. Blend with the cucumber and coconut water.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 105Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 13mgCarbohydrates: 28gFiber: 5gSugar: 20gProtein: 1g

What goes well with apples in a smoothie?

Wondering what other ingredients you can use? Berries, pears, avocado, cucumber, celery, coconut water, lemon, oranges, or fresh fruit juice all go well with apples in a smoothie.


You might also like… Our delicious apple, berry, celery smoothie recipe.


Healthy Sour Green Apple Smoothie Granny Smith


The Blendery

Written by Caroline, a qualified nutritionist with a Master’s degree in Human Nutrition, bachelor’s degree in Sports Science and English, Diploma in Personal Training, and 15+ years of experience in the health and fitness industry.

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