Posted by Rana su Koc, Registered Dietitian Nutritionist
on September 13, 2026
Eight chilled recipes with cinnamon, apple, pumpkin, maple, and other flavors that make the arrival of fall taste a little better.
September has arrived, and fall is beginning to make its way into our everyday routines.
The mornings feel a little cooler. The light becomes softer. Cinnamon returns to the kitchen, apples appear everywhere, and suddenly even an ordinary drink can feel like part of the season.
Cozy does not always have to mean hot. You can enjoy the familiar flavors of fall in chilled protein shakes, naturally flavored waters, iced coffee, and fruit-based refreshers that are easy to prepare in your SIPLUSH®
Some of these recipes are creamy, some are refreshing, and several are made with water or coconut water for the days when September still feels like summer.
Add your ingredients, close the lid securely, and shake your way into the new season.
Apple Cinnamon Hydration
Light, naturally fruity, and perfect for the first days of fall when the afternoons are still warm.
What You’ll Need
- 1 1/2 cups cold water
- 1/4 cup unsweetened apple juice
- 3 to 4 thin apple slices
- 1 small cinnamon stick
- A squeeze of lemon
- Ice cubes
Shake It Up
Add the cold water, apple juice, and lemon to your SIPLUSH®. Close the lid and shake gently.
Add the apple slices, cinnamon stick, and ice. Let the drink sit for several minutes before sipping so the flavors have time to infuse.
Ground cinnamon does not dissolve well in plain water, so a cinnamon stick creates a smoother and more enjoyable drink.
Pear and Ginger Water
A crisp water-based recipe with a gentle warmth from fresh ginger.
What You’ll Need
- 1 1/2 cups cold water
- 3 to 4 thin pear slices
- 2 very thin slices of fresh ginger
- 1 teaspoon lemon juice
- A small drizzle of honey, optional
- Ice cubes
Shake It Up
If you are using honey, mix it with a small amount of room-temperature water before adding it to the bottle.
Pour the remaining water into your SIPLUSH®, then add the lemon juice, pear, ginger, and ice. Shake gently and allow the ingredients to infuse for 10 to 15 minutes.
Use only a small amount of ginger at first. Its flavor becomes stronger the longer it sits.
Water-based recipes like this one can make regular sipping feel more enjoyable. You can also learn what happens to your body when you are dehydrated.
Maple Cinnamon Protein Shake
Creamy, comforting, and simple enough for a busy September morning.
What You’ll Need
- 1 cup milk or soy milk
- 1 scoop vanilla protein powder
- 1 teaspoon pure maple syrup
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon vanilla extract
- A small pinch of salt
- Ice cubes
Shake It Up
Add the milk to your SIPLUSH® first. Follow with the maple syrup, vanilla, cinnamon, salt, protein powder, and ice.
Close the lid securely and shake until smooth and lightly foamy.
The small pinch of salt helps bring out the maple and cinnamon flavors, making the drink taste richer without requiring much added sweetness.
Looking for more creative ways to use your protein powder? Explore our high-protein drinks that do not taste boring.
Pumpkin Spice Protein Shake
A chilled fall classic for anyone who starts thinking about pumpkin as soon as September begins.
What You’ll Need
- 1 cup milk or a smooth plant-based alternative
- 1 scoop vanilla protein powder
- 1 tablespoon pumpkin purée
- 1 teaspoon pure maple syrup
- 1/4 teaspoon pumpkin pie spice
- 1/4 teaspoon vanilla extract
- Ice cubes
Shake It Up
Pour the milk into your SIPLUSH®. Add the pumpkin purée, maple syrup, pumpkin pie spice, vanilla, protein powder, and ice.
Shake thoroughly until the pumpkin is evenly mixed. If you prefer a lighter consistency, add a little more milk and shake again.
Use plain pumpkin purée rather than sweetened pumpkin pie filling. Pumpkin pie spice blends commonly contain cinnamon, ginger, nutmeg, and cloves, giving you several fall flavors in one simple addition.
Cranberry Orange Refresher
Bright, tart, and refreshing enough for a sunny fall afternoon.
What You’ll Need
- 1 cup cold water
- 1/3 cup unsweetened cranberry juice
- 1/4 cup orange juice
- A few thin orange slices
- 1 small cinnamon stick
- Ice cubes
Shake It Up
Add the water, cranberry juice, and orange juice to your SIPLUSH®. Close the lid and shake gently.
Add the orange slices, cinnamon stick, and ice before serving.
If pure cranberry juice tastes too tart, increase the amount of orange juice slightly or add a small amount of honey. Check the label when choosing cranberry juice, as many cranberry drinks contain added sugar.
Iced Cinnamon Cold Brew
A simple fall coffee that still feels right on a warm September morning.
What You’ll Need
- 3/4 cup cold brew coffee
- 1/2 cup milk or a plant-based alternative
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon vanilla extract
- Maple syrup to taste
- Ice cubes
Shake It Up
Pour the cold brew and milk into your SIPLUSH®. Add the cinnamon, vanilla, maple syrup, and ice.
Close the lid and shake until the drink becomes lightly foamy.
For additional protein, add a scoop of vanilla protein powder and a little more milk. Make sure the coffee is completely chilled before it goes into your SIPLUSH®.
Vanilla Chai Protein Shake
All the comforting flavor of chai in a cool and convenient protein drink.
What You’ll Need
- 1/2 cup strongly brewed chai tea, completely chilled
- 3/4 cup milk or soy milk
- 1 scoop vanilla protein powder
- 1/4 teaspoon cinnamon
- A small drizzle of honey or maple syrup, optional
- Ice cubes
Shake It Up
Brew the chai tea in advance and allow it to cool completely in the refrigerator.
Add the chilled tea and milk to your SIPLUSH®. Follow with the protein powder, cinnamon, optional sweetener, and ice. Shake until smooth.
Because chai tea already contains a blend of spices, you may not need to add anything beyond a little cinnamon.
Apple Pie Protein Shake
A creamy apple and cinnamon combination that tastes a little like dessert.
What You’ll Need
- 3/4 cup milk or soy milk
- 1/4 cup unsweetened apple juice
- 1 scoop vanilla protein powder
- 1/4 teaspoon cinnamon
- A very small pinch of nutmeg
- 1/4 teaspoon vanilla extract
- Ice cubes
Shake It Up
Add the milk and apple juice to your SIPLUSH®. Follow with the vanilla, cinnamon, nutmeg, protein powder, and ice.
Shake thoroughly until smooth.
Use only a small amount of nutmeg. Its flavor is strong, and a tiny pinch is enough to give the drink an apple-pie-inspired finish.
Find Your Fall Flavor
One of the easiest ways to refresh your routine is to begin with ingredients you already have.
Cinnamon can add warmth to coffee, protein drinks, and apple-based recipes. Fresh ginger works beautifully with pear, lemon, and cranberry. Vanilla softens stronger flavors, while a small amount of maple syrup brings a familiar fall sweetness.
Try creating your own combinations using:
- Apple and cinnamon
- Pear and ginger
- Cranberry and orange
- Vanilla and maple
- Pumpkin and chai spices
- Cold brew and cinnamon
- Coconut water and apple
- Lemon, honey, and fresh ginger
Start with small amounts of spices and sweeteners, then adjust after tasting. Fall flavor does not need to mean an overly sweet drink.
Shake Into the Season
For the smoothest result, add liquids first and powdered ingredients afterward. Leave enough empty space inside your SIPLUSH® for the drink to move while you shake it.
Remember:
- Only use cold or room-temperature liquids.
- Never shake hot coffee, tea, or any other hot drink in a sealed bottle.
- Do not shake carbonated beverages.
- Make sure the lid is secured before shaking.
- Keep drinks containing milk or yogurt refrigerated.
- Remove fruit slices and rinse your SIPLUSH® after finishing.
- Wash the bottle soon after using protein powder, milk, or pumpkin purée.
September is the perfect in-between season. Some days still call for ice and citrus, while others make you want cinnamon, maple, and everything cozy.
With the right ingredients, you do not have to choose between refreshing and seasonal. You can have both.
For the smoothest result, add liquids first and powdered ingredients afterward. Leave enough empty space inside your SIPLUSH® shaker bottle for the drink to move while you shake it.
Fill your SIPLUSH®, add a little cinnamon, and welcome fall one sip at a time.
Fall is coming. Let’s shake something cozy.
