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Smoothies
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Healthy Peach Smoothie Recipe

Lizzie Streit, MS, RDN, LD
Nutritionally reviewed by Lizzie Streit, MS, RDN, LD on November 4, 2020 — Recipe developed by Luna Regina
  • Smoothies
This content is created following our Recipe Development Procedure, and reviewed by our RDNs. However, the content does not constitute a medical or nutritional consultation. Read our Medical Disclosure.

Get through your summer with this healthy peach smoothie recipe. It’ll help you stay nourished and hydrated while making up for any lost nutrition, especially during busy days.

The real thrill, though, is that it tastes divine. This peach smoothie is full of mango sweetness balanced with a tart essence.

You can enjoy it while receiving immune-supporting nutrients that boost your body’s health. Vitamin C and beta-carotene are just some of the nutrients you can easily retain while drinking it.

Peach Smoothie Recipe

Are Peach Smoothies Healthy?

There are a few things to consider when attempting to make a healthy peach smoothie recipe. The main threat to a healthy drink is sugar.

It’s true that consuming too much added sugar can have adverse effects on your body. Anything more than 36 grams a day could contribute to diabetes, obesity, and cardiovascular health risks.

With that in mind, we chose to add a little more sweetness to this smoothie with maple syrup.

Compared to table sugar, maple syrup is less processed and has a lower glycemic index. Thus it raises blood sugar slower.

Plus, it provides a small number of nutrients too. Some of which are potassium, calcium, and antioxidants that can offset free radicals to reduce oxidative damage in your body.

There has been debate about whether canned peaches, like in this recipe, are as nutritious as fresh ones. Research shows that both versions retain similar amounts of nutrients like vitamin A.

Our bodies convert the beta-carotene found in peaches into vitamin A, which is essential for eye health. Beta-carotene is also responsible for giving peaches their yellow vibrancy.

Vitamin E, also found in peaches, has been linked to a lower risk of cardiovascular disease and death. Consuming them may help contribute to slowing the process of cell aging caused by free radical damage.

We’ve added mango to the recipe, which research says possesses anti-diabetic and anti-cancer properties. Mangoes have also been shown to promote lower glucose levels in rats as well as supporting antitumor activity in humans.

Additionally, they contain some fiber. Together with peaches, they provide a healthy dose of fiber that helps to prevent gut issues like constipation.

Are Peach Smoothies Healthy?

What Goes Well with Peaches?

Peaches are typically sweet. Yellow cling peaches are very juicy and create delicious desserts and smoothies.

Here are some suggestions for components to add to a peach smoothie recipe:

1. Banana

Bananas are a typical go-to ingredient for thickening smoothies. They also add some sweetness and much-needed fiber.

You can use them in this recipe to achieve a thicker finish with distinctly sweet notes.

2. Strawberry

Strawberries would add a more intense tartness compared to peaches. It’s great because it varies the flavor profile with no overbearing flavors.

3. Mango

Mango, already in this peach smoothie, is excellent for introducing a balance between sweet and tangy. They are great in smoothies, both delicious and nourishing.

You could also try out this mango smoothie recipe for a similarly nourishing drink. And just like peaches, they’re succulent, making a delectable smoothie with plenty of fiber for good digestion.

4. Blueberries

Blueberries have an intriguing taste of acidity with slight hints of sweetness. They would mix perfectly into this smoothie and keep the overall palate balanced while adding unique flavor.

5. Pineapple

Pineapples, like strawberries, are tangy and acidic. They are usually sweeter, though, so they finish this smoothie with sugary notes.

6. Yogurt

Yogurt is excellent in this smoothie. It adds a smooth viscosity that makes this drink creamy and even-textured.

7. Almond Milk

Almond milk is an excellent vegan option. It’s incredibly tasty, with a nutty essence that alters the flavor of this drink to make it even better.

How to Make a Peach Smoothie

How to Make

To make this peach smoothie, we begin with canned peaches and fresh mango pieces. You can definitely use fresh peaches as long as they’re juicy and succulent.

Freestone peaches are excellent because you can remove the pit so easily.

Step 1: Add peaches, mango pieces, yogurt, milk, and maple syrup into a blender.

Step 2: Blend until smooth in consistency.

Step 3: Garnish the drink with mint leaves and serve it cold.

Should I Peel a Peach for a Smoothie?

You don’t have to peel a peach for a smoothie. In fact, peach skin is full of vitamins and antioxidants that will only make your smoothie healthier!

If you can, leave them on, and you won’t notice them once they’re blended in with all the other ingredients.

Frozen Peach Smoothie

A frozen peach smoothie is an exciting take on this recipe. You can start by freezing fresh/canned peach slices and using them to thicken your drink.

Frozen ingredients add texture and substance, bringing a fun experience to any smoothie! Plus, it makes it extra cooling on a hot day.

Frozen Peach Smoothie

Calories in This Peach Smoothie Recipe

This peach smoothie contains 137 calories per serving. Most of them come from carbohydrates in the form of dietary fiber.

This makes it excellent for promoting bowel movements and preventing constipation. Not only that, but it also helps with weight management and lowers your risk of diabetes and heart disease.

Peach Smoothie Recipe

Healthy Peach Smoothie Recipe

Print RATE
This healthy peach smoothie recipe is a fabulous drink with a sweet, fruity essence. It helps promote bowel movement and works great as a breakfast beverage or a healthy appetizer.
Prep Time5 mins
Cook Time0 mins
Total Time5 mins
Course Beverage
Cuisine American
Servings 4 servings
Calories 137 kcal

Ingredients
  

  • 16 oz canned sliced peaches 2 cups
  • 4 oz mango chunks
  • 1/2 cup plain Greek yogurt
  • 1/2 cup whole milk
  • 1/2 tbsp maple syrup
  • 6 mint leaves fresh

This post may contain links to Amazon or other partners; Purchases made via these links may benefit us at no additional cost to you. Read our Affiliate Disclosure.

Instructions
 

  • In a blender, add peaches, mango, yogurt, milk, and syrup. Blend until smooth.
  • Garnish with mint. Serve.

Nutrition

Nutrition Facts
Healthy Peach Smoothie Recipe
Amount Per Serving (1 serving)
Calories 137 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 8mg3%
Sodium 40mg2%
Potassium 426mg12%
Carbohydrates 32g11%
Fiber 2g8%
Sugar 26g29%
Protein 4g8%
Vitamin A 420IU8%
Vitamin C 11mg13%
Calcium 80mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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I'm Luna Regina. Welcome to Healthy Recipes 101 where true wellness starts with eating right. I hope you will enjoy the healthy recipes, cooking tips, and reviews on our website. Have a great time!

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Peach Smoothie Recipe
Healthy Peach Smoothie Recipe
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Luna Regina

WELCOME!

I'm Luna Regina. Welcome to Healthy Recipes 101 where true wellness starts with eating right. I hope you will enjoy the healthy recipes, cooking tips, and reviews on our website. Have a great time!
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