High-Protein Green Apple Lentil Smoothie

Looking for a smoothie that’s both energizing and genuinely satisfying? This Green Apple Lentil Smoothie is a vibrant, protein-packed option that goes beyond your average green drink. It blends tart green apples, creamy lentils, spinach, and warming spices into a smooth, refreshing beverage you can enjoy for breakfast or a snack.

Green apple lentil smoothie in a glass garnished with apple slice and cinnamon.

Unlike overly sweet smoothies that leave you hungry an hour later, this one includes ingredients that help you feel grounded and nourished without needing to overthink it. Lentils may not be a typical smoothie ingredient, but they blend beautifully here and offer plant-based protein and fiber to keep you full and steady throughout the day.

Whether you’re easing into intuitive eating or just want a creative way to add more variety to your routine, this protein-packed smoothie is a delicious place to start.

For another green smoothie idea, try my Matcha Smoothie with Mango and Spinach. Looking for something fruity? Make a Berry Coconut Water SmoothieBerry Dragon Fruit Smoothie, or Pineapple Mango Papaya Smoothie.

And if you want to learn more about planning truly satisfying meals and snacks, I invite you to join my free intuitive eating email series. You can also book a free nutrition counseling call here.

Two green lentil smoothies in glasses with green apples behind them.

Ingredients

To make this smoothie, you'll need a few nutritious and flavorful ingredients. Start with cooked lentils (homemade, canned, or frozen) for plant-based protein and fiber. Frozen spinach is my go-to for convenience and nutrients, though fresh greens work in a pinch (see recipe notes for substitutions). Cucumber adds a refreshing, hydrating element, while Granny Smith apples bring a sweet-tart flavor and beneficial nutrients. Since we’re not using frozen fruit, ice cubes help chill the smoothie and give it a frosty texture. Chia seeds add plant-based fats, and a splash of maple syrup can sweeten the blend to your taste. Freshly grated ginger and cinnamon lend warming, spicy flavors and an antioxidant boost. For even more antioxidants (and a little caffeine lift) add a scoop of matcha. Finally, blend everything with your choice of liquid: water, coconut water, or dairy-free milk like soy, almond, oat, or cashew all work well.

Flatlay image of lentil smoothie ingredients, including cooked lentils, apples, cucumber, cinnamon, ginger, matcha, and chia seeds.

Instructions

Once you've prepped the ingredients, this smoothie is super easy to make in your blender. For the prep work, you just need to cook the lentils (unless you're using canned/frozen lentils that are already cooked) and roughly chop the fruits and vegetables so they're easier to add to the blender.

Apples, cucumber, chia seeds, cinnamon, and ginger in a blender.

Troubleshooting

If the smoothie is too thick or the ingredients aren't blending together, try adding more liquid (water, coconut water, or dairy-free milk) and blend again. If the smoothie is too thin, add more cooked lentils and blend again.

Making Ahead and Storage

Although they're best enjoyed right away, you can store smoothies in an airtight container in the fridge for up to 2 days. If the ingredients begin to separate, stir or blend again before serving.

Overhead image of green smoothies on wood board.

Potential Ingredient Substitutions

  • If you don't have frozen spinach, substitute pureed fresh baby spinach instead. To puree the spinach leaves, add them to the blender with ยผ cup water and blend on high for 1 minute, or until smooth. 
  • Instead of granny smith apples, try this recipe with another apple variety or use pears instead.
  • No chia seeds? Substitute ground flaxseeds.
  • Substitute agave nectar or honey for the maple syrup. You can also omit the sweetener completely.
  • If you don't have fresh ginger, swap in โ…› teaspoon ground ginger instead.

FAQ

Are lentils good for smoothies?

Yes! Lentils are a surprisingly great addition to smoothies. They add plant-based protein, fiber, and important nutrients like iron and folate without overpowering the flavor. In this recipe, they blend seamlessly with fruit, veggies, and spices for a creamy, satisfying texture.

Can you drink blended lentils?

Absolutely. Cooked lentils blend easily into smoothies and provide a creamy base that makes your drink more filling. They’re especially helpful for adding substance and protein to plant-based smoothies without relying on powders.

Can you blend raw lentils?

It’s not recommended to blend raw lentils into smoothies. Raw lentils are difficult to digest and may contain compounds that are reduced or eliminated through cooking. For best results, use fully cooked lentils—either homemade, canned, or frozen and thawed.

๐Ÿ“– Recipe

Green smoothie made with lentils in a glass garnished with an apple slice.

High-Protein Green Apple Lentil Smoothie

Stephanie McKercher, RDN
This Green Apple Lentil Smoothie is a nutrient-packed way to start your day. It has a balance of fiber, protein, and plant-based fats to keep you feeling satisfied. Cooked lentils blend into a surprisingly creamy base, while green apple, cucumber, spinach, and ginger add fresh, vibrant flavor. I like to think of it as a green smoothie with more staying power. It's energizing, refreshing, and anything but boring. Great for a quick breakfast or midday pick-me-up.
4 from 1 vote
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Drinks, Smoothie
Cuisine gluten-free, vegan
Servings 2
Calories 456 kcal

Equipment

  • blender

Ingredients
  

  • 1 ¼ cup cooked lentils (see note)
  • 1 cup frozen spinach (see note)
  • 1 large cucumber, (2 cups) roughly chopped (peeled if desired, see note)
  • 2 medium granny smith apples, (2 cups) cored and roughly chopped (peeled if desired, see note)
  • 1 cup ice cubes
  • 2 tablespoons chia seeds
  • 2 tablespoons maple syrup (optional)
  • 1 teaspoon grated ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon matcha (optional)
  • 1 cup water (or coconut water or dairy-free milk of choice)

Optional for serving:

  • apple slices
  • ground cinnamon

Instructions
 

  • Add cooked lentils, spinach, cucumber, apples, ice cubes, chia seeds, maple syrup (if using), ginger, cinnamon, matcha (if using), and water to blender container. Cover and blend on high 2 minutes, or until smooth and creamy.
  • Divide between glasses and garnish with apple slices and ground cinnamon if desired.

Notes

Store smoothies in an airtight container in the fridge for up to 2 days. If the ingredients begin to separate, blend the smoothies again in the blender before serving. 
ยฝ cup dry lentils yield the 1 ยผ cup cooked lentils needed for this recipe. To cook dry lentils, combine them with 1 ยฝ cups water and bring to a boil. Cook 15 minutes, or until lentils are tender. Drain any excess water if needed and set aside to cool. 
If you don't have frozen spinach, substitute pureed fresh baby spinach instead. To puree the spinach leaves, add them to the blender with ยผ cup water and blend on high for 1 minute, or until smooth. 
I prefer to use unpeeled cucumber and apples for convenience and less food waste. If you want the smoothest texture possible, peel the skins off of the cucumber and apples before adding them to the blender. 

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15 Comments

  1. 4 stars
    To be honest, I'm new to plant-based eating and I've never tried lentils before. Adding them to a smoothie intrigues me! Could you cook the lentils ahead of time and keep them in the fridge to use later, or do they need to be used shortly after cooking? This may seem like a silly question, but I wasn't sure if saving the lentils for later would compromise their nutritional quality. Thanks!

    1. Hi Lauren, thanks so much for reaching out and so happy that you're giving lentils and plant-based eating a try!! You can TOTALLY cook lentils ahead of time and store them in the fridge for up to a week or so. I do this all the time and recommend it to clients with busy schedules during the week, so great idea! ๐Ÿ™‚

  2. I'm crazy about vegan smoothes and want to find the most nutritious recipes. The weirder the better

    1. Haha, thanks Marian! I agree, I love throwing all sorts of crazy stuff in the blender! ๐Ÿ˜‰

  3. Hi Steph,
    I'm Sara from Carob Cherub. I included this smoothie in my 15 healthy breakfast roundup.
    I just started doing legume + fruit smoothies for breakfast. I've been using chickpeas, white beans, black beans and split peas... but no lentils yet. I'm not sure what fruit goes with lentils (brown) since they have a strong flavor.
    What fruits have you paired with lentils in smoothies?

    1. Thanks so much, Sara! I can't wait to check out your roundup. Thank you for including me! ๐Ÿ™‚

  4. I just got a new camera too! Can't wait to dive into the photography world head first with you!

  5. Tried the lentil smoothie at FNCE and was surprised to find I liked it too! So glad you reminded me because I meant to try it at home! Happy New Year!

    1. Happy New Year, Rachel! I seriously think it was my favorite thing at FNCE, who would've thought? ๐Ÿ™‚

  6. Great shots! Can't wait to get my hands on a new camera soon.

    Never thought of adding lentils to a smoothie either! Game. Changer.