Banana & Apple Smoothie
Cold, thick, and ready before your coffee cools down. One apple, one banana, milk, yogurt, and a tablespoon of honey become 505 calories with 28g of protein in five minutes flat.
The protein comes entirely from dairy. No powder, no supplements. Milk and nonfat yogurt give this smoothie its body while the fruit and honey carry the flavor. Filling enough to skip the toast.
Cold, thick, and ready before your coffee cools down. One apple, one banana, milk, yogurt, and a tablespoon of honey become 505 calories with 28g of protein in five minutes flat.
The protein comes entirely from dairy. No powder, no supplements. Milk and nonfat yogurt give this smoothie its body while the fruit and honey carry the flavor. Filling enough to skip the toast.
Ingredients
- apple 1 piece
- banana 1 piece
- milk, 2% reduced fat 1 cup
- yogurt, nonfat 0.75 cup
- honey 1 tablespoon
Method
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Cut the apple into pieces.
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Add all the ingredients to the blender and blend until smooth.
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If the mixture is too thick, add water until the desired consistency is reached.
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Serve immediately.
Throw a handful of fresh spinach in before blending. The color shifts to green, the taste barely changes, and a plain fruit smoothie suddenly looks like something that took thought.
Apple pectin, a fiber in the fruit's cell walls, has been shown to physically shield probiotic bacteria from stomach acid. Researchers found that apple fibers boosted probiotic survival from 64.5% to 71.1% through a simulated digestive tract, with the strongest protection at stomach-level acidity (Dimitrellou et al., 2025, Foods). This smoothie blends the apple rather than leaving it intact, which changes how the fiber distributes through the yogurt. Whether blending helps or hurts that shielding effect has not been tested.
Behind this recipe
Is 86g of carbs too much for one smoothie?
Most of those carbs come from whole fruit and dairy, not added sugar. Apple and banana carry fiber alongside their fructose, and 169 controlled feeding trials found that fructose from whole fruit does not cause unique weight gain when total calories are matched. The number looks high in isolation, but this is a full 505-calorie meal, not a side drink.
Read the full evidence reviewCan I use regular yogurt instead of nonfat?
Full-fat yogurt makes the texture thicker and the flavor richer. It adds some fat and extra calories, but the protein stays about the same. The macros listed here are based on nonfat, so adjust your daily count if you swap.
Can I make this smoothie ahead of time?
Blended smoothies separate and thicken overnight, and banana oxidizes quickly once exposed to air. For the best texture, cut the apple and freeze the banana pieces the night before, then blend fresh in the morning. It takes five minutes either way.
