Warm Cinnamon Applesauce Protein Smoothie & a Mini Berry Yogurt Parfait

These two recipes are healthy options to help prevent overeating during the holidays, and to keep you on track with balanced meals and snacks.

If you’re looking to navigate the holiday season without overeating, here are two simple recipes that can become your new go-tos. Start your day with a Warm Cinnamon Applesauce Protein Smoothie for a good balance of carbs and protein. Then, when you’re feeling hunger start to creep in between meals in the afternoon, remember that snacking can save the day! This simple Mini Berry Yogurt Parfait can control hunger and help you avoid indulging in all of the tempting treats around you.

Benefits of this Applesauce Smoothie

This applesauce smoothie has a great combination of carbohydrates, protein, and fat, the three macronutrients you want to target for balanced meals and snacks.


While the exact nutrient composition in applesauce can vary depending on whether or not the skin was left on and the processing methods, applesauce can contain phytonutrients, fiber, Vitamin C, and other nutrients. These can help reduce inflammation among other benefits.


Oats are a quality carbohydrate with fiber and beta-glucan. Fiber can help promote satiety and help control hunger after the meal. Beta-glucan promotes heart health with its cholesterol-lowering effect.

Protein Powder and Milk

The protein powder and milk provide protein, which is an important component of a weight loss plan, and promotes a feeling of fullness to help control hunger.


Cinnamon is a powerful antioxidant with many health benefits. Even adding just a little bit enhances the flavor of the smoothie. Plus, did you know that cinnamon can make things taste sweeter?

How to Choose an Applesauce

Applesauce is a nutritious and portable snack that is also a great item to keep in your kitchen to add to recipes. Always make sure to take a look at the ingredients – many brands add sugar and other unnecessary ingredients. A good applesauce really only needs apples (and cinnamon if you like a little extra flavor) since apples naturally contain sugar.

For example, 1/2 cup of unsweetened applesauce has 12 grams of sugar. That is why I love adding applesauce to this recipe! No added sugar is needed!

warm cinnamon applesauce protein smoothie
Prep Time: 7 minutes
Cook Time: 1 minute
Total Time: 8 minutes
CourseBreakfast, Main Course
DietGluten Free, Vegetarian


  • Microwave
  • Blender


  • 1 cup 1% milk
  • ½ cooked oats
  • ½ cup unsweetened apple sauce
  • ¼ teaspoon ground cinnamon
  • 1 scoop vanilla protein powder whey, soy, pea, or rice


  • Pour the milk into a glass and warm in the microwave for 1 minute.
  • Pour the milk into a high-speed blender then add the remaining ingredients to the blender.
  • Blend until smooth, pour into the same glass used to heat the milk, and enjoy.


*Note: To provide 20 grams of protein
Tried and enjoyed this recipe?Mention @manuel.villacorta in your post or story!
Mini Berry Yogurt Parfait
Prep Time: 3 minutes
CourseBreakfast, Snack
DietGluten Free, Vegetarian


  • ½ cup 2% fat plain Greek yogurt
  • 1 scoop vanilla protein powder whey, soy, pea, or rice*
  • ¾ cup berries of choice
  • 1 tablespoon chopped walnuts


  • In a small glass container, mix the yogurt with protein powder.
  • Layer the berries on top of the yogurt, and top with the walnuts before enjoying.


*Note: To provide 20 grams of protein
Tried and enjoyed this recipe?Mention @manuel.villacorta in your post or story!

Additional Smoothie Recipes

If you enjoy the simplicity and ease of a smoothie for one of your meals, try some of these other recipes:

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