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.

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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. Annette says:

    Good recipe. I’m not sure I care for taste. I had to swap pineapple for the grapes as it’s winter season. I definitely learned the value of making your freezer cubes.

  2. Lisa L says:

    Another winner. After reading the comments from others, I was prepared not to like it, but I did. I froze my grapes the night before, so they would add to the frostiness and used frozen peaches.

  3. Kimberly says:

    A tart yet refreshing smoothie! I love turning it into a meal.

  4. ktibet says:

    good smoothie, all flavors mix well

  5. Meagan says:

    My kids thought this tasted like candy. So why only 4 stars?… even though they called it candy, they didn’t drink it down as fast as others, leaving cups around as they left to play full of smoothie. Maybe it was a texture thing ‍♀️

  6. Grace says:

    Ended up eating all the grapes before getting to make the Peach Dream, so used blueberries instead. Also used tap instead of coconut water. Used frozen fruit and veg, so the smoothie was cool and thick. I look forward to trying this recipe as written and during peach season!

  7. Sandy says:

    I didn’t like this one. I think I had too much spinach and not enough grapes (they were huge, so they didn’t measure very well). I also suspect my grapes were bad. They had a funny taste to them since I bought them. I will give this smoothie a second try and hope that it turns out better than it did today.

  8. Mary Middleton says:

    Another GREAT smoothie I will keep in my rotation. This is one of my favorites!

  9. Sherry Villeneuve says:

    Peach Dream is yet another yummy smoothie!

  10. Leslie says:

    Rawkstar. Added protein powder and half a banana. Also substituted cherries for grapes. Tasted great and very smooth. Replaced breakfast with a smoothie.

  11. Marie-Claude LAFLEUR says:

    Another favorite! Replaced grapes with berries, added hemp protein powder and coconut oil. Yummy meal replacements!

  12. Teresa says:

    Very tasty, altho would not be a go to for me

  13. Atlanta says:

    I really enjoyed this, added chia seeds and glow protein powder.

  14. Luda says:

    Very refreshing smoothie .

  15. Windy says:


  16. Yvonne says:

    When making this smoothie I had to substitute strawberries for the grapes. I also subd coconut milk for water and added chia seeds, almonds and superfood blend. I thought it was tasty but not very sweet – I found it to be filling and it held me through dinner time

  17. Jen C. says:

    Refreshing and delicious!

  18. Barb Dreger says:

    Great smoothie. I added cucumber to get more veggies in.

  19. Cheryl P. says:

    Loved the flavor of peaches and grapes. Very refreshing!

  20. Anna says:

    Another great one! You can really taste the peach. Rawkstar creative liberties taken once again and added lemon juice!

  21. Joan says:

    This didn’t make as much as the other recipes and hubby was bummed he didn’t get as much after I poured mine haha!! I didn’t have grapes so used frozen cherries. This wasn’t as smooth and creamy as the others but was still very good.

  22. Patti says:

    So simple and so good!

  23. Angie M says:

    Day 7 Peach Dream, since most people did not like this smoothie in the Facebook group, I decided to make the recipe “as is”, I liked it, not the most fav, but still good.

  24. K Bens says:

    This was an ‘OK’ for me. Not a big fan of the taste – too sweet.

  25. Josie Martiniello says:

    A nice smoothie to add to my collection. A must try. I like the freshness taste of this smoothie. The peach flavour was great.

  26. Jan Hickey says:

    Out of spinach so I used lacinato kale. I liked this one. It was just sweet enough.

  27. Carole Stojetz says:

    Not a fan of grapes so I substituted papaya!. It was ok! I also added protein powder which probably didn’t help the taste either

  28. Karole T says:

    I enjoyed the tangy taste.

  29. Jen Hart says:

    I love all of these recipes but peaches are one of my special favorites and they are really good in this. The grapes make it smooth and juicy instead of creamy which is different from some of the others and really good. I added ice cubes and it was cool and refreshing.

  30. Bonnie Tallaksen says:

    Overall I like this. Added protein powder to the smoothie which altered the taste a bit

  31. Jennifer A says:

    I used green grapes and frozen peaches. I thought this was just ok as is, but boosting it with a couple coconut milk smoothie cubes made it even better. My daughter agreed.

  32. Nicole says:

    Here for Rawkstar Bingo to rate Day 7 smoothie on the blog! 5/5! Grape is the primary flavor with a peach aftertaste.

  33. Jennifer J says:

    I was not a fan of this smoothie, perhaps because I prefer more creaminess. The texture of the peaches and the addition of the grapes was too sweet for my taste.

  34. Leah says:

    A bit on the sweet side for me but it is a tangy flavor!

  35. Amy Witek says:

    My favorite so far. Lots of flavor, perfect consistency.

  36. Steve Dreger says:

    Feel so much healthier drinking these. Leading me to make a healthy lifestyle change.

  37. Melissa Chiappone says:

    Not a fan of peaches. Even with the grapes the taste was over powering. Next time I’ll substitute for another fruit

  38. Margaret says:

    Day 7, a lovely but very thick smoothie. Added a bit more coconut water to thin it out. Might have liked a pinch more peach flavor, but delicious as is!

  39. Michelle Sherwood says:

    Light and refreshing added some organic white mulberries mmmmm this is probably my favorite

  40. Linda says:

    Loved the flavor of this Peach Dream smoothie!

  41. Laura says:

    This was super tasty! My husband even liked it and he’s not a huge fan of peaches!

  42. Julie says:

    No peaches, so I used mangos. Still good.

  43. sue says:

    This was pretty tasty. Used frozen peaches along with my 1/2 banana leftover from Day 6. My grapes had seen better days though still good enough to blend.

  44. Margaret Eacker says:

    Did not care for the grapes in it and, I think, it needed more peaches

  45. Patricia says:

    Having it for dessert. Delicious!

  46. Robin J says:

    Not a fan of day 7 smoothie. I don’t like peach so I swiped it out for mango.

  47. Shelley says:

    I really am happy to give this a 5 star. Quite liked it. I swapped out the spinach for kale. I had to use canned peach as the fresh peaches are just not nice or tasty here where I live. Definitely a keeper for me. Well done original creater.

    • SGS Rawkstar Jess says:

      Shelley, if you can, you might want to use frozen peaches instead of canned peaches. Canned peaches are often put into sugary syrup so if that’s your only option, rinse them well before blending! 🙂

  48. liz says:

    I must admit- day 1 may still be my favorite!
    Easy -quick and delicious!

  49. Julie says:

    Big hit here! It’s like a dessert drink!

  50. Melanie skinner says:

    I couldn’t find any organic grapes so I used my blueberries. Going to try it again. Good but not my favorite.

  51. Doris says:


  52. Audrey says:

    This smoothie has been my least favorite. It tastes very green to me and really no other flavor.. I ended up putting it back in the blender and added 1/2 a banana. Much better!

  53. Maxine Thomas Thomas says:

    Day seven….10 day smoothie challenge
    For the spinich, I substituted Spring Mix Greens and made the addition of 1/ 2 small very ripe banana. I used peaches from a jar, since that is what I had. This smoothie was sweet and refreshing. Almost 2 sweet for my taste. With these smoothies, I feel like I am using up my vegis and fruit before they need to go to my compost. 🙂

  54. Precious says:

    I didn’t enjoy the consistency of this one, but the taste was good. I might have to try adding a banana or avocado next time.

  55. Laura Allison says:


  56. Christine says:

    Honestly, I am trying to use up the ingredients I have already purchased for the smoothies before buying more so I made my family a smoothie with spinach, almond milk, frozen mango, frozen cherries, a few strawberries and 1/2 banana. It was good. Would love it to be a little sweeter and creamier.

  57. Jamie says:

    It tasted better than I thought it would. I added the coconut milk smoothie cube into the mix and it was yummy..

  58. M.I. Kenison says:

    Another great smoothie!
    I substituted the grapes for blueberries and it was incredible. I’m loving the simplicity of these smoothie recipes. They’re easy to prep in advance and take minutes to blend and serve.

  59. Jaimie Peeler says:

    Absolutely loved this one!!! So I am not a huge fan of coconut water so I used almond milk. But I might give the coconut water another try when I do these again! I also substituted pineapple for the grapes and it is so so good. This one is definitely one of my favorites!!!!

  60. Tracey Cofell says:

    It was god but yesterday’s was better. Think I may try peach – pineapple next time.

  61. Dora Suarez says:

    I can’t give this recipe an honest review as I didn’t have peaches so I used mangos, and from past experience I’m not a fan of grapes so I substituted with strawberries, but I have to say my blend was uber thick, creamy and delicious. Side note, I added some vanilla why protein and it complimented the blend well.

  62. Marguerite C says:

    Not my fav. I think I would have liked it without the coconut water. It seems to add a bitter taste to smoothies.

  63. Phyllis Lipford says:

    Quite delish!
    I added 1/2 banana; spiced w dash each of ginger and cinnamon!

  64. Marie says:

    Not my favorite. I was expecting more of a peach flavor but I tasted more of the spinach.

  65. Christine says:

    Very good taste. I missed the creaminess, without the avocado or a banana it wasn’t quite as creamy as the rest. But other than that it was great.

  66. Judy says:

    Since I did not have any peaches, I used 3 pieces of dried apricots (soaked) instead. To adjust for the sweetness, I put in about 3/4 cups of grapes and only 1/4 cup of coconut water, but it was still way too sweet for my taste. Adding lime and more water helped a bit, but what this smoothie really needed was a little fat. I want to try this again with the peaches and maybe some almond milk and protein powder, which I forgot to add today.

  67. Lori says:

    Out of habit, I used 1 cup of liquid rather than 1/2 cup, so I add chia to thicken. I like a thick smoothie. It was still delicious.

  68. Steph says:

    Didn’t like this one as much as others. Too…sweet? Grape-y? Admittedly, we only had red grapes so maybe that was the problem?

    • SGS Rawkstar Jess says:

      Steph, I prefer this one with green grapes. Try making it again with green instead of red and see if you like it better. I also like this smoothie much better with frozen grapes so if you’re using fresh, try freezing them first. 🙂

  69. Shawn says:

    Today’s recipe was pretty good! I had to substitute pineapples because I couldn’t find any decent looking grapes. This one will be added to my rotation.

  70. Shannon says:

    This was refreshing and sweet! I added some collagen powder for extra protein and had it for breakfast!

  71. Deanna Perlmutter says:

    Peach Dream was a dream! I liked the grapes in this one! Easy to blend & taste was great!
    This will be in my top 5 smoothies for sure!

  72. Kimberly Watt says:

    It’s good…sweet, refreshing! I have liked all the smoothies!:)

  73. Susan says:

    This is a GOOD one! Very refreshing!

  74. Susan says:

    VERY refreshing. Delicious!

  75. Heather says:

    Super tasty, didn’t have grapes so substituted blueberries.

  76. Nichole says:

    One if my favorites so far. I added avocado and protein powder for a satisfying breakfast!

  77. Angeline says:

    I would have never made this smoothie on my own! This was delicious.

  78. Christine says:

    Yummy! I really enjoyed this smoothie.

  79. Tina Migielicz says:

    One of my new favorites! Delicious and refreshing!

  80. Helen Thadathil says:

    Thanks, every smoothie has somthing unique and this is a good one. Grapes are nice change from banana for sweetness.

  81. Susan Garcia says:

    Day 7-I subbed papaya since peaches are out of season and added a little vanilla protein powder. Sweet, but tasty!

  82. Tammy J Verhulst says:

    Day 7: spinach peach. made this a meal with almond butter and oats. Yummy!

  83. Tammy J Verhulst says:

    Day 7: spinach peach. Had to sub in mango for peach, for got to pick up peaches. Also made this a meal with almond butter and oats. Yummy!

  84. EricaRuth says:

    Yum! And so sweet maybe I can ignore the leftover new year’s goodies in my house

  85. Raquel says:

    Great taste! Not too sweet so perfect for the morning.

  86. Sue says:

    I really enjoyed this smoothie. I added mint to it and it really compliments it. I didn’t want to waste any of it so I was licking the sides of the cup.

  87. Andrea says:

    We liked this smoothie. Light and refreshing, not overly sweet. I had to sub half the grapes for blackberries because that’s what we had in the house. Will definitely try again as the original recipe states. Also added flax meal and spirulina to it for a boost. Of course that changes the taste but it’s good for us! 🙂

  88. Hilgay Beckles says:

    Day 7, I’m really ‘rawking’ this challenge-does that makes me a rawstar? I liked this smoothie.
    I’m allergic to peach, so added mango instead, red grapes and hemp seeds. I also used a blend of baby kale leaves with spinach as you said we should sub our greens sometimes.

  89. Mary Anderson says:

    I love peaches in my smoothies!

  90. Vicky says:

    So good! Love this one!

  91. Yolanda Moneyhun says:

    This one was awful. I hate to say that but it’s the truth. No one in my family liked it.

  92. Sandra McGuire says:

    I love peaches, so this one is a keeper. Reminded me of a little of a peach daiquiri.

  93. Nichole says:

    I don’t know how, but this one tastes like alfalfa to me. Maybe because I used red grapes instead of green? But that’s the only change I made. It’s still drinkable though.

    • SGS Rawkstar Jess says:

      Nichole, I definitely think using green grapes over red will make a big difference in the taste for you. Try it again with green grapes and see what you think. 🙂

  94. FNU says:

    Waaooh! Waaooh! This smoothie is delicious, not too sweet, refreshingly cool
    I really enjoyed it and I think it’s my best so far, it beat the one if yesterday

  95. Connnie M says:

    This is quite good. I did add some protein powder.

  96. Beverly Doucette says:

    Just made the spiced almond milk. What a treat! Great drink for a cold winters day.

  97. Tammy says:

    This one tasted more like juice then a smoothie and it was delicious. I did swap blueberries for grapes.

  98. Liked the different ingredients! Hard to find fresh peaches this time of year, but frozen aren’t all that bad!

  99. Beverly Doucette says:

    Another 5 star smoothie! I adore peaches and this was perfect!

  100. Jeremy says:

    Sweet treat for breakfast. Red grapes make a world of difference. Had to use peaches from a fruit cup, but I at least rinsed off the syrup.

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