Dairy-Free Apple Pie Smoothie for First Trimester Cravings

The Dairy-Free Apple Pie Smoothie came from my deep love for apple pie and my complete inability to be anywhere near the real thing.

During my first trimester, the smell of baked apples or butter was too much. Warm food was a huge no for me. I still wanted cozy fall flavors though, just hopefully in a way my body would not fight.

For another apple pie-inspired recipe, try my Dairy-Free Cinnamon Apple Oat Smoothie.

Why This Pregnancy Apple Pie Smoothie Recipe for First Trimester Works

Gentle fall flavor. Not overly spiced or warm to prevent triggering nausea.
Gentle on digestion. Dairy-free and blended smooth to reduce heaviness.
5-minutes. It's a quick breakfast option for low-energy days.
Craving-friendly. A pregnancy-adapted recipe with all the apple pie-goodness.

How These Ingredients Support You & The Baby

The first sip surprised me. The apple flavor was fresh, and the cinnamon and nutmeg were gentle instead of overpowering. The texture was also smooth and drinkable.

It felt like dessert but without a sugar crash, and reminded me of my Rustic Cinnamon Apple Pear Galette, the first thing I baked later on when my energy returned and warm food felt safe again.

Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 1-2 servings

Ingredients

1½ cups (360 ml) 2-Ingredient Cashew Milk (or any plant-based milk)
2 medium apples, cored and chopped (about 2½ cups. Use sweet varieties like Honeycrisp, Gala, or Fuji)
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ cup (30 g) chopped walnuts
1–3 tablespoons pure maple syrup
½ teaspoon pure vanilla extract

Preparation Instructions for Pregnancy-Friendly Apple Pie Smoothie

Pour the cashew milk into a blender.
Add the chopped apples, ground cinnamon, ground nutmeg, walnuts, maple syrup, and vanilla extract.
Blend on high speed until thick, creamy, and completely smooth, about 1–2 minutes. Scrape down the sides if needed and blend again.
Pour into two glasses.
Top each serving with a light dusting of ground cinnamon. Enjoy!

Tips & Variations For the Best Pregnancy-Safe Apple Pie Smoothie

Make it heartier: Add 1/4 cup old-fashioned rolled oats or 1 tablespoon chia seeds for a more filling drink.
Add ice: Throwing 1-3 ice cubes in the blender with the rest of the ingredients can make the smoothie extra cold, which often helps when nausea is at an all-time high.
Swap the milk: Feel free to use 10-Minute Unsweetened Almond Milk, coconut milk, 5-Minute Oat Milk, rice milk, or your favorite plant-based milk. I even have a Sweetened Almond Milk (3-Ways!) recipe.
Sweeten it naturally: Skip the maple syrup and use 1 medium frozen banana (peeled and cut into chunks) instead.
Add protein: Add 1-2 tablespoons Sugar-Free Almond Butter or 1-Ingredient Peanut Butter to the ingredients for an extra filling sip.

What to Serve With This Apple Pie Smoothie

Here are my favorite ways to enjoy it:

On its own when that's all I can handle.
Sprinkled with a bit of granola.
Topped with a scoop of Banana Nice Cream for a healthy pie-with-ice-cream breakfast.
Digging into a slice of Banana Date Walnut Bread or Cinnamon Pumpkin Banana Bread.
Snacking on Pumpkin Cranberry Muffins or Carrot Pumpkin Muffins.
Nibbling on a slice of Pistachio Butter Toast.
With Dairy-Free Pumpkin White Chocolate Chip Cookies or Dairy-Free Pumpkin Chocolate Chip Cookies.

How to Store This Smoothie

Fridge: Transfer to an airtight container or jar (fill to the top to minimize air exposure) and store for up to 2 days. Shake/stir well before drinking, as natural separation occurs.
Freezer (smoothie packs): Except for the cashew milk and maple syrup, add all the ingredients to a freezer-safe bag. Freeze for up to 3 months. Add to the blender along with the remaining ingredients for a quick breakfast.

FAQs

Is apple smoothie good during pregnancy?

Yes. Apple smoothies can be a gentle, nourishing option during pregnancy, especially when blended smooth and paired with dairy-free milk to keep digestion easy.

Can I have apple pie flavors during pregnancy without baking?

Absolutely. Apple pie–inspired smoothies use raw apples and mild spices to deliver cozy flavor without heat, strong smells, or heavy ingredients that can trigger nausea.

Is cinnamon safe in smoothies during pregnancy?

Yes. Small culinary amounts of cinnamon used in smoothies are generally considered safe during pregnancy.

Are raw apples safe in pregnancy smoothies?

Yes, as long as apples are washed thoroughly before use. Blending them makes them easier to digest for many moms during the first trimester.

What smoothies help satisfy pregnancy cravings without sugar overload?

Smoothies made with fruit, spices, nuts, and natural sweeteners like maple syrup can satisfy dessert-style cravings without relying on refined sugar.

Can cold smoothies be easier to tolerate in early pregnancy?

Yes. Many moms find cold smoothies easier to handle than warm foods during the first trimester, especially when nausea or smell sensitivity is present.