Easy Peach Smoothie

Sweet and refreshing, this peach smoothie is perfect for hot days. See how to make this healthy treat using just 4 ingredients in 5 minutes.

Recipe Highlights

• A peach smoothie is a pureed fruit drink made in a blender. It takes just 5 minutes to prepare.
• The combination of bananas and peaches taste great together. Both ingredients are mildly sweet.
• White grape juice adds a bright tartness to the smoothie.
• Rich in fiber, this peach smoothie is great for digestion and fullness.
• Get the step-by-step instructions, plus tips for making it the best peach smoothie.

RELATED: Banana Smoothie

5 Peach Smoothie Health Benefits

1. Supports Digestion

Peaches and bananas are sources of fiber. This is an essential nutrient needed for good digestive health. If you don’t eat enough fiber, it can increase the risk of gut issues.

2. Increases Fullness

You’ll feel satisfied after drinking this smoothie. This is due to the fiber in peaches and bananas. Fiber increases satiety, or fullness because it stays in the body for a long time.

Chia seeds contain fiber, healthy fats, and protein. All of these nutrients can reduce hunger.

3. Promotes Heart Health

High cholesterol is a risk factor for heart disease. That’s because high cholesterol makes it hard for blood to travel to your heart. Peaches and bananas both have soluble fiber, a type of fiber that reduces high cholesterol. It works by removing extra cholesterol by the body.

4. Enhances Immune Function

The vitamin C in peaches is beneficial for immunity. Vitamin C helps your body fight germs that make you sick. It’s one of the most important nutrients for immune function.

5. Provides Antioxidants

This peach smoothie is packed with antioxidants. These are substances that reduce the risk of disease. They work by keeping cells healthy. The antioxidants come from the peaches, bananas, and chia seeds.

RELATED: 12 Benefits of Eating Chia Seeds

Ingredient Notes

• White grape juice: Get 100% white grape juice for the healthiest choice. Look for one that contains minimal sweeteners and additives.
• Chia seeds: When added to smoothies, chia seeds add a nutty flavor. You can also use hemp seeds or flax seeds.
• Bananas: Use a ripe banana for the best flavor. Look for a banana with a yellow peel with some brown areas.
• Frozen peaches: This smoothie gets its cold, icy consistency from frozen peaches. It’s a better choice than ice, which would make the texture and flavor too watery. Avoid using fresh peaches unless you’re using frozen banana.

For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.

Variations

Leafy greens: Leafy greens are great sources of antioxidants and vitamins. An easy way to eat more greens is to add them to this smoothie. Tasty options include baby spinach and kale. The sweetness of the peach and banana will balance the earthiness of these greens.

Green powder: Another way to make this smoothie a green drink is to add green powder. Green powders are made of dehydrated vegetables and fruits. They’re rich in vitamins and antioxidants.

Protein powder: Increasing your protein intake is helpful for muscle growth and recovery. It also increases satiety. You can increase the protein content of this smoothie with protein powder. This recipe will work best with unflavored protein powder or vanilla protein powder.

RELATED: Kiwi Smoothie

Step-by-Step Instructions

Blender Tips

Cut fruits into small pieces.

Before adding the banana to the blender, cut it into slices first. If you’re freezing fresh peaches, cut them into wedges or cubes. Be sure to remove the pit.

If you have a powerful blender, you can chop fruit into bigger pieces. But if your blender is not as strong, you’ll need to cut them into smaller chunks.

Load the lightest ingredients first.

There’s a right way to add ingredients to a blender. The liquids should go in first. Next, load liquid add-ins such as sweetener. Add any powder or seeds, leafy greens, fresh fruit, and heavy ingredients like frozen fruit and ice, in that order.

Adding lighter and softer ingredients first then heavier and harder ingredients last will ensure a smoother blend.

Use a tamper.

To avoid air pockets, use a blender tamper. This tool lets you push ingredients toward the blades, which helps them puree properly.

The proper way to use a tamper is to rotate it in the blender. This creates a vortex that moves ingredients toward the blades.

Gradually increase the speed.

Blend on low speed for the time listed. Then increase to high speed for a minute. Don’t use the blender on low for too long. This can overheat and damage the motor.

Get out every last bit.

When you pour a smoothie out of the blender, there will always be some left. A blade scraper is a special tool that will fit into the grooves of your blender. This way, you’ll get every last drop.

Expert Tips

• Replace the white grape juice with unsweetened almond milk milk for a creamier smoothie. Other options include oat milk or soy milk.
• You can use frozen banana and fresh peaches. The result will taste the same.
• If the smoothie is too thick for your preference, add a bit of white grape juice and blend for 10 seconds.
• Drink the smoothie as soon as you make it. If you need to store leftovers, keep it in an airtight jar for 1-2 days in the refrigerator.

Questions You May Have

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• How to Make a Smoothie

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