Four great Peach Smoothies
Peach Protein Smoothie (No Ice • Reverse Blender or Standard)
Simple, bright, and protein-forward—perfect for breakfast or post-workout. Makes 1 large or 2 smaller servings.
Got peaches that are getting too ripe? Dice them, lay on a tray, freeze, then bag. Frozen peaches chill and thicken your smoothie while boosting flavor—no ice needed.
Ingredients
- Plant milk, 1 cup — unsweetened soy (lower carbs) or oat (creamier, higher carbs)
- Protein, 1 scoop (~25 g) — egg white protein or goat whey isolate (many find these gentler than cow whey)
- Frozen peaches, 1½ cups or 1 cup fresh peaches + 1 cup frozen peaches
- Plain yogurt, ¼ cup (optional; nonfat Greek or goat yogurt for extra creaminess)
- Chia seeds, 1 Tbsp (optional; fiber + omega-3)
- Flavor boosts (optional): ½–1 tsp lemon zest or 1–2 tsp lemon juice, ¼ tsp vanilla, pinch of cinnamon/ginger
- Swap ideas: sub ½ cup frozen strawberries, raspberries, or mango for part of the peaches
Directions — Reverse Blender (Nutribullet/Ninja personal cup)
Load upright using L-S-P-L-F (Leaves → Soft → Powders → Liquid → Frozen):
- L = Leaves: (usually none here)
- S = Soft: yogurt + any flavor boosts
- P = Powders: protein + chia + spices
- L = Liquid: pour plant milk to just under the MAX line
- F = Frozen: peaches (and any frozen berries) on top
- Attach blade, flip, blend 45–60 sec → quick shake → 10–15 sec more until smooth.
- Tune: Too thick? Add 2–4 Tbsp milk; too thin? Add a bit more frozen fruit and pulse.
Standard Blender Option
- Add plant milk → yogurt → protein + chia/spices → peaches (and any frozen berries).
- Start low, increase to high; blend 45–60 sec until smooth. Adjust thickness with milk or frozen fruit.
Notes
- No ice needed: frozen fruit chills and thickens with better flavor.
- Gentler proteins: many report less bloating with egg white or goat whey; tolerance varies.
- Brighten at the end: a squeeze of lemon or a pinch of salt can make peaches pop without extra sugar.
Nutrition (estimates)
Assumptions: 1 scoop protein (~110 kcal, ~25 g protein), 1½ cups frozen peaches, ¼ cup nonfat Greek yogurt, 1 Tbsp chia. Brands vary.
| Version | Calories (batch) | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Unsweetened Soy Milk | ~375 kcal | ~42 g | ~35 g | ~8 g | ~8–9 g |
| Unsweetened Oat Milk | ~415 kcal | ~38 g | ~48 g | ~9 g | ~8–9 g |
Per ½ batch serving: Soy ≈ ~188 kcal • ~21 g protein • ~17 g carbs • ~4 g fat. Oat ≈ ~208 kcal • ~19 g protein • ~24 g carbs • ~4.5 g fat.
Quick Variations (no ice)
- All-Peach: 1½ cups frozen peaches (add milk if too thick).
- Peach-Berry: 1 cup frozen peaches + ½ cup frozen strawberries or raspberries.
- Peach-Mango: 1 cup frozen peaches + ½ cup frozen mango (sweeter; balance with lemon zest).