Low sugar spinach peach smoothie

Spinach Peach Smoothie


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.

Share the recipe

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.

clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon print print icon squares squares icon
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.


Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Heather Smith says:

    Loved loved loved this one! Can’t wait to make it again.

  2. sarah says:

    This wasn’t a horrible smoothie but not really my favorite either. I used red seedless grapes instead of green grapes because that is what we had on hand so that may have changed the taste a bit. I also added some flax seed to it to boost it up the fiber.

  3. Jessica Colley says:

    Loved how yummy this one is!!! I felt like I was drinking juice! I added some chia seeds! I’m still trying to like coconut water so I just swapped for water instead. Maybe someday I’ll get there!

  4. Lisa says:

    love peach!

  5. Tiffany says:

    Loved this one! The peaches I used were frozen. It was sweet enough and was drank down quickly.

  6. Jeanette says:

    Now this smoothie was so good I drank it too fast! I want more!!

  7. Mary D says:

    I love peaches. I swapped out blueberries for the grapes and added some Mint today. This is a keeper.

  8. AnnMarie says:

    Hadn’t thought of freezing grapes before. Made a delightful smoothie.

  9. Nidia Gago says:

    Definitely peachy, grapes bring out that flavor, but it is just not my taste preference

  10. Dianna Ebright says:

    Good morning everyone. As I sit here this morning drinking my Peach Dream smoothie with two Turmeric Anti Inflammation booster cubes, I have to say, this so far is my favorite. I did however need to use about 1 1/2 cups coconut water to make it liquid enough to drink. I also have to slow down drinking it as I am getting brain freeze from it. Love this smoothie!!

  11. Melissa says:

    It’s pretty good, I had to add half a banana to make a little sweeter and smoother.

  12. Jeannette P. says:

    Peach Dream Smoothie is really tasty. Grapes and peaches are a great combo. Coconut water for extra hydration.

  13. Deborah Gilbert says:

    I found this one really thin. It was super yummy, but not the thick creamy smoothie I have come to expect from the first few days of the challenge. It is more like juicing.

    I used green grapes, and it is nice and sweet.

  14. Marie Davino says:

    Another 5 star in my book. Not as sweet as other smoothies but peachy and perfect. Day 7 smoothie done!

  15. Stephanie says:

    Simple and tasty! Not sure my kids will like it much but I do! No swaps here!

  16. Elizabeth says:

    5+ Stars! Delicious & refreshing! Saved some to bring to work 🙂
    I “boosted” mine with Cilantro… yummy combo for sure!
    Thank you for this recipe!

  17. Deborah Jacobs says:

    This was good going in, but had an aftertaste that I did not care for. I added ginger which I couldn’t taste and some berry flavored cbd oil which actually helped with the taste. I think it is the coconut water that isn’t working for me.

  18. Lalannie Knoll says:

    Refreshing and not overly sweet.
    Dark green in color and easy on the palate.

  19. Birgit says:

    I had to swap the peaches for mangos (because peaches are not available fresh or frozen where I live) and it was ok for me, but not a highlight. I usually love grapes, but this smoothie didn’t work for me.

  20. Rita says:

    Hi there, after reading this awesome paragraph i am too
    cheerful to share my experience here with colleagues.

  21. Kate says:

    I was super excited to try this one and unfortunately was very disappointed. I’m not sure if it’s that I don’t like coconut water as a smoothie taste but it had a strange aftertaste to me. Also when I hear dream in the name I think thick, sweet and creamy. It was sweet enough but definitely not creamy like I would have liked. I will try it again with either water or coconut milk. Also maybe more peach as I didn’t taste the peach at all.

  22. Shari says:

    Next time I’ll use fresh grapes and more peaches. Perfection!!

  23. Christina says:

    Love the grapes in this, an interesting twist! I made it a second time over the weekend and used almond milk for the liquid and that was delicious as well.

  24. Anita says:

    Three stars sweet yet good

  25. Julie says:

    I didn’t like the grapes, but I used red not the green shown in the picture. So, I’ll have to try the green before I so no. That’s what its all about isn’t it?

  26. Beth says:

    Definitely was not my favorite. The taste of the grapes overpowered the peaches. I’d add more peaches next time.

  27. Meagan says:

    I thought about a 3 rating for this because it was so sweet to me. (I don’t like them super sweet) This was like candy in a jar…but my son absolutely loved it. However it made me a believer for frozen grapes in my smoothies

  28. Jackie says:

    While this was tasty it was not what I was expecting. I think I will try what someone else suggested by leaving it for a bit to let the flavours meld!!

  29. Patricia says:

    Liked it better than the first time I tried it. Would like to try grapes with other fruits in a smoothie.

  30. Antoinette says:

    Delicious! Can’t wait to make it again!

  31. Melissa says:

    This one was good! I used regular water instead of coconut water since I don’t like coconuts. I was a bit skeptical about the grapes because I’ve never heard of grapes in a smoothie. It was really good though! I really like this one and will keep it on regular rotation!

  32. AshleeT says:

    When I first blended this I was surprised by how much I could taste the spinach, but I let it sit a bit, while preparing for my day and getting out the door, and it got sweeter and sweeter as it sat. It ended up being super refreshing. I can not wait to try this at the peak of summer when peaches are at their best.

  33. Philippa Stewart says:

    I think this has been my favorite smoothie so far in the challenge. It is subtlety sweet with a nice coconut flavor. I used frozen peaches as they’re quite out of season here to buy fresh and it may have changed the taste a bit in that the peach wasn’t overly strong, but that was quite alright. It was tasty!

  34. Taisha Turner says:

    Did not enjoy this one. I mostly tasted spinach. Maybe I will try to make again.

  35. Sue says:

    WOW – never thought about grapes & peach combo but it is delicious. True about the high sugar content but another delicious way to get more fruits & veggies in my diet.

  36. Neal says:

    Liked this one, nice and refreshing. Mango instead of peaches and a tablespoon of chia.
    I would add avocado next time to thicken it up a little.

  37. Emily Pyatt says:

    Loved this!! It does need more peach but I love it just the way it is. So delicious!!

  38. Cecilia Anderson says:

    This was a surprising treat! I never thought of grapes in a smoothie before!

  39. Robin says:

    I am in agreement with the above comment. I would lean toward adding more peaches for a less sweet sugar spiking smoothie. Still it’s fun changing the ingredients and making every morning different. I don’t quite know how to get to this posting area without downloading the recipes over and over again. Help anyone?

  40. Annia says:

    Based on the name I was expecting to taste more of the peach flavor but the grapes overpowered. Very sweet. I would change the ratios of the fruits. More peach than grapes. Or find a different fruit that complements better with the grapes and balance the sweetness of it. Still enjoyed my smoothie and looking forward to try more recipes.

  41. Marlee says:

    Maybe my grapes were a little mushy but today’s smoothie was sour. I wasn’t a fan.

  42. Candice Jones says:

    I love smoothies with peaches! I’ve been blending my smoothies at night not sure that I like them that way but still very good.

  43. Bethany Vines says:

    Delicious! I would give the taste 5 stars, but the texture was a little weird. My grapes didn’t blend well. Next time I’ll probably freeze them first. So yummy!y favorite so far!

  44. Liz says:

    Nice! I found that straight out of the blender was nicer than the bit I left sitting for 10 mins or so. It was more mild and sweet at first and then slightly ‘wine’ tasting at the end. Delish otherwise!

  45. Dora says:

    Refreshing but I’m not a big fan of grapes in smoothies, that said mild taste but not a fave. What could we sub for the grapes?

  46. Anette Stahl says:

    Day 10. Nice and a new experience with coconut water. I will defenatley try this again!
    #simplegreensmoothies #simplegreensmoothies30daychallenge

  47. tiffany says:

    I wouldn’t make it again. I’ve tried it before and didn’t care for it either. Something about the combination that just doesn’t work for me. Luckily there are so many other great recipes!

  48. Anita says:

    I liked the flavor yet very sweet added flaxseed and topped with dried coconut . Four stars

  49. Tanya says:

    Im not a huge fan of grapes so I did not love this one. It was really just too sweet for my palate.

  50. Mimi says:

    Not my favourite. Not bad per say, but not one I’d make regularly. I think it’s too sweet for me and not enough bulk.

  51. Amber says:

    So yummy

  52. Clare says:

    I found this recipe sweet and refreshing, it went down a treat

  53. Cecily says:

    Loved this one, had to thin it out a bit, but it was very tasty!

  54. Patricia says:

    Ok for flavor but didn’t keep me feeling satisfied as long as others.

  55. Suzette Boling says:

    Love this smoothie!! First time trying this and I really like it!!! It has a light flavor and will be making this one again!!

  56. Antoinette says:

    Will be making this one again!

  57. Tanya says:

    I LOVE peaches and am glad I had some already frozen for this smoothie! Great recipe ideas, thanks!

  58. Atheena Bostic says:

    This one is okay…It’s not my favorite. It blended fabulously among the other smoothies. However, it’s missing something…I’m not sure what.

  59. Bonnie says:

    Most refreshing one I have had so far! LOVE IT!! Will be using this one often. the grapes sweeten right up (I used frozen grapes)

  60. Courtney Wells says:

    This one is just OK. Most of them I’ve enjoyed and could tweak just a little if not but, this one isn’t my favorite. Sorry. Maybe my hubby did it wrong!! Hahaha, he had to add lots of water to make it drinkable and that drowns the flavor out.

    • SGS Rawkstar Carissa says:

      Hey Courtney,

      When your husband is adding the spinach if he is packing it in that will make the smoothie thicker. Maybe try adding a little less and see if that helps! SO happy you still made it work by adding the extra water 🙂


  61. Courtney Wells says:

    This one is just OK. Most of them I’ve enjoyed and could tweak just a little if not but, this one isn’t my favorite. Sorry. Maybe my hubby did it wrong!! Hahaha, he had to add lots of water to make it drinkable and that drowns the flavor out.

  62. Monica says:

    I liked this one a lot! I’m hoping to try this again with fresh fruits!!!

  63. Brittany Gibson says:

    Delicious! I used red grapes because that’s what I had but this was probably the sweetest green smoothie I’ve had to date and I loved it.

  64. Pamela LaBouve says:

    I didn’t have any peaches, so mine was a mango coconut dream! I added MCT oil and a bit of vanilla whey protein. I think this was my favorite one so far! I’ve never used grapes in a smoothie before 🙂

    • SGS Rawkstar Carissa says:

      Hey Pamela,

      Oh yum!! I love that substitute and so happy that you enjoyed it 🙂

  65. Emily says:

    I wasn’t sure about this smoothie because I’ve never used grapes before but it tasted like the best grape juice I’ve ever had! Yum!

  66. Stephanie Nicholson says:

    A little on the tangy side. I wish it was more peach flavored, but still yummy!

  67. Lindsay Rodriguez says:

    Love the peach.

  68. Nicole says:

    I wasn’t sure how grapes would be in a smoothie but I loved it. It was great to have a banana break too! Definitely will make this one again!!!

  69. Laura says:

    I like this one! It’s nice to get away from banana for a day… i agree that I wish it tasted more Peach and less Grape, but I still like it!

    • SGS Rawkstar Carissa says:

      Hey Laura,

      Feel free to swap banana with avocado for any recipe if you are not feeling it that day! 🙂

  70. Pam says:

    I left the peel on the peaches, which I froze, and also froze the grapes. Unfortunately the purple grapes blended with the leaves produced a very unappetising colour which spoiled it a bit for me. I’ll try it again with green grapes.

  71. Julie Fialho says:

    Ok I LOVE this one. I’m not a huge fan of almond milk in smoothies, so I may be using coconut water from here on out because this is just so darn good!

  72. Emily says:

    I have to say I was very skeptical of this smoothie before I tried it! I froze the grapes which required me to use about double the amount of coconut water. It ended up being very refreshing! I wish it tasted less overwhelmingly like grapes and more like peaches though.

  73. Anna says:

    Right up my ally!!! Love all these ingredients so blended together it is totally a dream! Yum!

  74. Tiffany says:

    I tend to have a love hate relationship with coconut, but I really enjoyed this smoothie! I was pleasantly surprised.

  75. Marie-Paul Medeiros says:

    I love this smoothie, it reminds me of summer days!!!

  76. Amy Gerrits says:

    I love using coconut water for my liquid base, especially on Mondays. For some reason it just sets me up to have an amazing week.

  77. Amanda says:

    This smoothie was better than I was expecting! I do wish it was a little creamier to reflect the name of it, but it was still tasty!

  78. I remember liking this smoothie and this go round wasn’t as great. It could be because it’s been a while since I had green smoothies or maybe my frozen peaches aren’t very flavorful. I am excited to try it again though. It might also be the decreased ingredients – making one instead of two at a time because I remember them being thicker lol. But otherwise I am loving the challenge and getting back into green smoothies!

  79. Vilma Rodriguez says:

    I love it , not only really good, but so much nutrients

  80. Nicole says:

    One of my favorite smoothies!

  81. Gayathri says:

    Addition of grapes is interesting, never tried that before!

  82. Christina says:

    Not a big peach lover but will give it a try.

  83. grace says:

    I don’t think ever to add grapes so this is a little different. I normally add avocado in my smoothies – extra boost of protein 🙂

  84. Christine says:

    I love the flavor combination of this smoothie but it’s super sweet. If you’re like me and don’t like things too sweet I would recommend replacing half of the grapes with an avocado.

    • SGS Rawkstar Amanda says:

      Hi Christine,

      Great tip! I also love how creamy this recipe would be with the added avocado! #healthyfats

      Ever find one of our recipes too sweet? I love turning our Simple Green Smoothie’s formula on it’s head. Instead of blending 3 cups fruit and 2 cups leafy greens…try blending 3 cups leafy greens and 2 cups fruit!

  85. Brittany says:

    Can you freeze coconut milk in ice cube trays and add to smoothie, say preparing it beforehand, mix all in a bag and dump on blender when ready to mix and drink?

  86. Michelle says:

    The smoothie tasted heavenly!

    • SGS Rawkstar says:

      Hi Michelle,

      YAY! Thanks for taking the time to reach out + share your love for our Peach Coconut Dream Green Smoothie. It’s one of our personal favorites too! 🙂

  87. Felinda says:

    Hi Ladies,
    Thanks for sharing the coconut recipe! Looking forward to trying it! (:
    Since I’ve been making Smoothies ( all ‘thanks’ to both of you) I have been a blending fanatic!!! I absolutely love it!! I blend every morning for breakfast. Occasionally, I’ll have a regular breakfast on Saturday. ( But trust that doesn’t happen often. Not always in the mood to make it.) But for the most part I am smoothing like crazy!! (:

    I’ve been creating and playing around with trying new things to blend along with the spinach and kale and so far its been fantastic and delicious!

    I actually made a smoothie using 2 cups of spinach, 1 avocado, 6 slices of cucumbers, 1tbs flax seed, 1tbs of crunchy peanut butter,
    6 strawberries and 2 cups of unsweetened Almond soy milk. And OMG!!! It was delicious!!! At other times I’ve also used 1 scoop of vanilla Whey along with other ingredients. This only happens when I’m blending for my husband separately. I just happen to taste his along with some spinach and other fruits and Almond soy milk and it too was the bomb!!! (:

    Since I’ve started my sister has also started and she too is addictive as well. She shares her recipes with me and I with her. Some we create on our own and the rest we tune in to you guys for something ‘new’. (:

    Anyway, just wanted to share.(:

    Felinda in Big ‘ D’

    • SGS Rawkstar says:

      Hi Felinda!

      Thanks so much for reaching out! We’re so happy to have you as part of our community–sounds like you are lovin’ the green smoothie lifestyle!

      That’s so awesome that you like to play mini-chef with your blender and come up with new creations! That’s how all of our recipes come about :).

      Thanks so much for blendin’ with us and for sharing the green smoothie love!

      • Michelle says:

        Thank you for sharing this smoothie. It tastes heavenly. My daughter who hates peach with passion tried it and she loved it.

  88. Susan says:

    Hi there. I haven’t tried this yet but am planning on it tomorrow as soon as I get the ingredients. I have a general question: I need to get more protein in my smoothies as I’m planning to make them as a breakfast and won’t have an opportunity to eat again for about 5 hours. What do you suggest I use for protein that is not milk dairy or eggs. Thx so much xo

  89. Sandra says:

    Quick question: I only have frozen sliced peaches on hand. How much should I use in place of the one peach listed in the ingredients? (I was assuming 1 cup to equal the 3 cups of fruit in most your smoothie recipes.) Thanks.

  90. Vicki says:

    Excellent! Snuck this one in on my 30 Day Challenge when I couldn’t find Week Two Page 2 and already had the grapes. Can’t wait to try it again.

  91. Heather says:

    What would be a good substitute for grapes? I like to share some of my smoothie with my dog and grapes are bad for dogs. I know…she’s spoiled! 😉

    • SGS Rawkstar says:

      Hi Heather,

      Sometimes pups need green smoothie love too! 🙂 Some great substitutes for grapes are apple + honeydew!

      Hope she enjoys this recipe! 🙂

  92. Jenna says:

    I’m new to this so this might not be a very smart question but is there a certain amount of ice that goes in these?

    • SGS Rawkstar says:

      Hi Jenna,

      Great question! We actually don’t add ice to our green smoothies. We suggest adding at least one frozen fruit to ensure your smoothies are creamy + chilled to perfection.

      Only have fresh fruit on hand? Freeze your own! We suggest slicing your fruit and placing on a baking sheet lined with parchment paper and place in the freezer. Once frozen through store your frozen fruit in a freezer-safe airtight container.

      Hope this helps!

  93. alexandria says:

    One of my favorites. I love having this after running.

  94. Lauren says:

    I wasn’t a big fan of this one… it was one-note and kind of bland. I am not sure if it was the frozen peaches I used, but maybe I can try again with fresh peaches.

    • SGS Rawkstar says:

      Hi Lauren,

      Thanks for reaching out + sharing your review. Which recipe has been your favorite so far?

  95. Joyce says:

    This is so good! Making this my new morning smoothie!

  96. Meaninc says:

    This is the best smoothie recipe I’ve ever tried. I was skeptical because there’s no banana, but boy is it delicious! I added 2 tablespoons of chia seeds and one packet of stevia. Perfecto!

  97. Chelsea says:

    This is our new favorite! My fiance and I LOVE this recipe. Thanks so much!!!

  98. Jenna says:

    Can I use anything else instead of coconut water? milk? How much will it change the taste?

  99. Samantha Sosman says:

    I just tried this recipe and instead put frozen mango (1cup). Was amazing!! I am addicted to this recipe!

  100. Alice says:

    Best recipe I’ve tried yet! I ended up adding the extra banana to give it more body but is sooo sweet so I suggest you try the original recipe before adding the banana! Definitely something I could drink all day long x

1 2 3
popular recipes
The BEST Green Smoothie Ever?

Yep! The #1 rated green smoothie recipe according to Google & our rawkstar community is this green gem! Kids, adults, dogs, chickens, and grandparents have all taste tested it and agree: it's the best.

Top 7 green smoothie recipes ever!
Let us know what you think!


follow along on instagram

get my go-to

Our go-to natural remedies to boost your immune system, crush your next cold and help ease congestion quickly.

Artboard 3