Low sugar spinach peach smoothie

Spinach Peach Smoothie

PUBLISHED: 3.20.2020  |  SHARE:

Enjoy this mildly sweet, hydrating, and nutritious Spinach Peach Smoothie Recipe — it’s perfect for those watching their sugar intake yet still craving something sweet and refreshing.

This Peach Smoothie screams summer and is the ultimate in refreshing green smoothies. It’s loaded up with heart-healthy dietary fiber and relies on lower sugar fruits for its mildly sweet flavor. By the way, if you prefer a sweeter smoothie — feel free to add a banana, which also adds more potassium and will make the smoothie creamy.

Simple Ingredients for the Spinach Peach Smoothie

5 reasons to love this spinach peach smoothie recipe:

  • sweet
  • hydrating
  • refreshing
  • nutritious
  • 100% plant-based
Staged shot of the Spinach and Peach Smoothie

Using Coconut Water in Green Smoothies

The liquid base of this smoothie is one of our very favorites – coconut water.

Coconut water is naturally sweet and refreshing. It contains 5 key electrolytes: sodium, potassium, calcium, magnesium, and phosphorus. There’s more potassium in coconut water than is found in a banana. It’s great replacement to sports drinks that contain additives, food coloring, and other chemicals.

We recommend using 100% natural, not from concentrate, coconut water that doesn’t contain any added sugar or flavoring. Always check the label. With the popularity of coconut water at an all-time high, there are more and more brands worldwide that sell high-quality coconut water.

Nutrients Found in Peaches

Peaches are a low-sugar fruit that is jam-packed with dietary fiber, vitamin A, C, potassium, B-carotenes. They also contain several flavonoids, lycopene and lutein.

Bookmark this recipe for peach season because it’s even better when juicy, ripe peaches are abounding at the farmer’s market. But it can be blended up with frozen peaches anytime of the year. We don’t typically recommend using canned fruit because they are often packed in sugary syrup. If that’s the only option, look for peaches packed in juice and drain the juice before using the peaches.

It’s up to you whether or not you peel the peaches. The skin certainly won’t harm you, but it may give the smoothie an unappealing texture.

Nutrients Found in Grapes

Grapes, particularly their skin, are a powerhouse of nutrients, especially resveratrol.

What is resveratrol? It is a polyphenol antioxidant made by grape plants to naturally ward off fungus, and for other defense mechanisms. It’s generally accepted that resveratrol can help prevent degenerative diseases.

Aside from being a polyphenol powerhouse, grapes are also good source of vitamins C, B6, and K, thiamin, and potassium. They are also an excellent source of manganese.

Manganese is vital for normal brain and nerve function and aids the formation of connective tissue, blood clotting factors, bones, fat and carbohydrate metabolism, absorption of calcium, sex hormones, and regulation of blood sugar.

You can blend any color or variety of grape. We do recommend using seedless grapes, if possible, as the seeds may be hard on your blender and leave you with a gritty smoothie. Even high-speed blenders can have trouble with seeds, so it’s better to err on the side of seedless grapes.

While we are discussing blenders – I want to make sure you know my favorite high-speed blender is actually on sale right now with our friends at Vitamix. This blender is a power-house and I love the lower profile container because it fits perfectly on my counter, under my cabinets. Choose your options and add to your cart to see you will get the blender for only $298 (and free shipping!), rather than the usual $400+ price. Now another word about grapes and I’ll let you get back to blending…

When grapes are on sale at the store, we like to stock up and freeze them to use in smoothies or as “ice cubes.” They blend up easily and give smoothies a nice, slushy texture.

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Peach Coconut Dream

Spinach Peach Smoothie

  • Author: Jen Hansard
  • Prep Time: 3
  • Cook Time: 2
  • Total Time: 5
  • Yield: 1 1x
  • Category: Breakfast
  • Method: Blending
  • Cuisine: Healthy
  • Diet: Vegan


Enjoy this mildly sweet Spinach Peach Smoothie recipe— perfect for those watching their sugar intake. If you want it sweeter— feel free to add a banana, which also adds more potassium.



  • 1 cup fresh spinach
  • 1/2 cup coconut water (unsweetened)
  • 1 cup grapes*
  • 1/2 cup peaches*


  1. Blend spinach, grapes and coconut water until smooth.
  2. Next, add the remaining fruits and blend again.


  • *Freeze at least one of these fruits to make the smoothie cold.
  • Other stone fruits can be used in place of the peaches, if needed. Grapes can be substituted with cubed melon. Plain water may be used in place of the coconut water, if needed.

Keywords: breakfast smoothie, summer drink, poolside recipe

So, what do you think of this peach smoothie?

Our comment sections contains a wealth of knowledge and answers to any questions you may have about blending. We also encourage you to rate our recipes if you try them. That allows others to find and try our recipes and it helps us know that we’re creating recipes that our community loves.

Please leave a comment – we read every single one. Happy Blending!

Oh, and if you love peaches, check out this ultra creamy Coconut Peach Green Smoothie.


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  1. Barbara says:

    This was tasty — and quite sweet. I was generous with the amount of spinach, added plain water as I didn’t have coconut water, and added a tablespoon of Chia seeds after it was blended.

  2. Anita says:

    This was such a groovy 🙂 tasting smoothie. who would have thought peaches and grapes. Made me smile.

  3. Stacia Wilson says:

    I did not have coconut water so I used regular water. I think the coconut water would have given this smoothie a bit more flavor. I used frozen purple grapes and peaches so I needed to add a bit more water. Overall it’s a good smoothie and will definitely make again with coconut water.

  4. Sher says:

    Spinach Peach Smoothie
    This had a refreshing taste. Not bad. I posted pics of this yesterday on IG

  5. Erin says:

    This is seriously one of my favorite smoothies. I am not a fan of coconut water, but it works here. I definitely notice a difference using green grapes instead of purple too!

  6. Shelley Anne says:

    Tasted nice.

  7. Amy Maxfield says:

    A fun adventure EVERY day!

  8. Cynthia says:

    I love the flavor of the coconut and peach, but not a fan of the grape texture. Still tasty.

  9. Meagan says:

    I boosted this with some matcha powder and blended pumpkin seed milk instead of coconut water. It was so very tasty, I’d for sure blend this again

  10. Fiona says:

    I used a different type of peach so I think that had something to do with the taste.

  11. CristinaRibeiro says:

    Creamy, delicious, light tasting, not too sweet, refreshing

  12. Sherri Lyness says:

    No grapes on hand and totally forgot to get them so I substituted frozen banana for this one.
    Another great smoothie.

  13. Grace says:

    Very tasty! I didn’t have grapes, so used pineapple. Added kale, cauliflower and zucchini. Again I had all frozen ingredients, except the coconut water, so it took extra effort for the blender. Hopefully tonight I’ll remember to take the smoothie pack out of the freezer to thaw in the fridge for tomorrow morning.

  14. Dora Suarez says:

    Not bad, but I’m not a big fan of grapes, however it was refreshing and perfect blend for today as I’m spring cleaning in the garage so need to keep hydrated. I think next time I’ll try adding a banana.

  15. Susan says:

    This is another winner! Delicious!

  16. Tim says:

    This one was really good, I sucked it down so fast and thank goodness I didn’t get brain freeze.

  17. Jessica says:

    I think using frozen grapes is the key to this smoothie. I’ve used fresh grapes in the past and just didn’t like it that much. Today, I added chia gel and some green juice powder and it tasted really good. This is a refreshing one that would be great in the middle of summer or after a workout.

  18. Jean says:

    This was okay but not my favorite. Not sure why because I like everything in it. Mixed red and green grapes.

  19. Ella says:

    This one was…okay.
    The grape peels a little but bitter.
    Maybe next time a banana will balance it all.

  20. Laura Young says:

    Surprisingly super tasty and refreshing! I used water, since I don’t like coconut water.

  21. Catherine Lennon says:

    OMGGGGG having never made smoothies prior to my challenges I am blown away at how nutritious and delicious and quick and easy these recipes are .
    I feel like I say it on most reviews but another one to add the the favourite list!!!

  22. Cynthia says:

    Not a huge fan of the grapes.

  23. Justina says:

    I just needed to find ripe peaches. But I loved it.

  24. Julie says:

    We really like this one! We made it again! I’m going to try to prep and freeze smoothie bags of this one and use as a dessert!

  25. Roxanne Villaluz says:

    This is one of my favorites & going in the rotation. I am a huge fan of peaches & this was subtle & yummy!

  26. Tara says:

    A little too sweet for my liking, next time I try making this will be using all frozen fruit

  27. Sandra S. says:

    The smoothie was creamy but I didn’t care for the taste. At. All.

  28. Louise says:

    Wasn’t sure on the combo. Tasted great!

  29. CJ says:

    This one was a pleasant surprise. A nice bright green color. Took a little longer to blend with frozen peaches. Did half kale and half spinach and it made it a little earthy flavored. With all spinach I bet this would be great.

  30. Laura White says:

    Liked the peach part more than the grape, naybe use red instead of green next time.

  31. France says:

    good. but for some reason I needed to add a cup and a half of coconut water just to get it to blend???
    Tastes pretty good, but I think I would like more peach. Added hemp seeds to this one too.

  32. Rochelle says:

    This is a very unique combo. Once I got used to the grape skins (didn’t use high powered blender) I totally loved this smoothie, peach flavor is subtle / I used a fresh peach. Next time I’m going to use frozen to see if I get more peach flavor.

  33. Susan says:

    Ok, but not as creamy and had a stronger spinach taste. Maybe add an avocado next time?

  34. Leesa says:

    Used blueberries instead of grapes and it was delicious.

  35. Tammy Verhulst says:

    No peaches, had to use a substitute.

  36. Kristin says:

    This one was OK. I would make it again but might want to sneak in some berries.

  37. Camille Maxfield says:

    I have not tasted peaches in SO long. Replaced the grapes with cauliflower and added a little coconut milk for some highlighted peaches and cream! A real treat!

  38. Sarah says:

    Enjoyed the peach – used one of my frozen sliced peaches from this summer. I did need to substitute kiwi for the grapes and that gave this smoothie a nice tang of flavor!

  39. Krista says:

    This might be my favorite green smoothie yet! So refreshing and tasty…I substituted strawberries for grapes as the grocery store grapes did not look too good. Wow, I loved the swap out! I really appreciate the swap out options!

  40. Brittany J. says:

    This might be a new favorite for me. There was sweetness but not overwhelming or the sugary sweetness. I froze my grapes which made blending more difficult but it still turned out good.

  41. Hilde says:

    Not a favorite this one.. Traded peaches for mangoes since i didnt have peaches, used a tea instead of coconut water..

    Might try it again with a different tea..

  42. Melinda N says:

    This one has a bit of a grape aftertaste. I was able to drink it, but next time I would just use all peaches.

  43. Efef Salem Wood says:

    Yummy. Had it yesterday. Not too sweet but just nice.

  44. Caroline says:

    I don’t know if it’s the coconut water but I find this smoothie too sweet.

  45. Diana says:

    I used spinach, frozen peaches, & coconut but substituted strawberries & blueberries for the grapes. I, also, added 1/4 cup English, cucumber, 1/2 scoop protein powder, some collagen powder, 1 Tablespoon flax seed meal and 1/2 Tablespoon Almond butter.
    I really liked this one.

  46. Marcie says:

    I think this is my least favorite smoothie so far. Maybe needed more peaches, but I think it is the grapes that gave it the weird flavor for me. Not sure I’ll make this one again. ;-(

  47. Patrice says:

    This has been my favorite so far. It was sooo sweet and refreshing. I added some Collagen and Chia seeds. Delicious!!

  48. Robert Bowen says:

    This has been my favorite so far. I put kale in mine like I do all my smoothies. It was a nice balance of green and sweetness. I would definitely make this one again. I love the fact that these can be made with so many substitutions.

  49. Karen says:

    Not my favorite. It tasted too much like grass. But I drank it!

  50. Monique King says:

    Could really taste the spinach in this one for some reason, may have added more than the recipe called for perhaps. No matter, I enjoyed it regardless

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