Thick Peach Smoothie Bowl

This thick peach smoothie bowl is refreshing and bursting with juicy peach flavour! It has 15 grams of protein and is easy to make in just 5 minutes. Vegan, gluten free, nut free and soy free.

Why You’ll Love This Smoothie Bowl

• Improves skin health
• Has 15 grams protein
• Super thick

This thick peach smoothie bowl is a delicious peachy alternative to the standard banana or strawberry smoothie bowl. The consistency is super thick. Almost like a sorbet, but creamier! There are 15 grams of plant protein in this smoothie bowl and the amount of protein can easily be increased (or decreased) if desired.

The two main ingredients for this smoothie bowl are frozen peaches and frozen bananas. Peaches have a very high water content. That’s great for smoothies, but for thick smoothie bowls it’s important to balance out water-rich ingredients with creamier ones. That’s why we will use frozen banana as well. Bananas also provide natural sweetness and encourage gut health with prebiotic fibre. The combination of frozen peach and banana is perfectly sweet, juicy and ultra thick.

Peaches for Health

Peaches are an ideal fruit to make smoothie bowls with because they provide plenty of health benefits. They are packed with antioxidants like vitamin C. Antioxidants protect DNA from radical cell damage that occurs over time. This helps to lower oxidative stress in the body. Vitamin C is also essential to strengthen the immune system. Skin health is improved by vitamin C and other antioxidants, so enjoy peaches often for well-aging skin!

Lowering cholesterol is another benefit of consuming peaches. This is due to the soluble fibre content. Soluble fibre binds to cholesterol in the digestive system and is flushed from the body. Both peaches and bananas are high in this type of fibre. It’s a healthy habit to consume peaches and other fibre rich fruits on a daily basis.

Ingredients Needed

These are the ingredients you will need to make this thick peach smoothie bowl.

Frozen peaches & banana: The base ingredients that create the super thick consistency. Frozen peach slices can be found in most grocery stores but you can also freeze your own from fresh ripe peaches.

Protein powder: Use any favourite vanilla vegan protein powder, sweetened or unsweetened. Plain unflavoured protein powder also works well.

Coconut milk: The liquid that brings all of the other ingredients together to blend smoothly and adds a creamy consistency. Use the type of coconut milk that comes in a carton. The coconut milk in cans tends to be too thick.

For ingredient amounts and instructions, please see the recipe card at the bottom of the post.

Benefits

High fibre

Easily get more fibre in your every day diet! In addition to being generally healthy, getting enough fibre can be extremely helpful for weight loss as it helps keep you feeling full for longer, without adding calories. Fibre also helps improve our gut health.

Nutrient dense

Vegan smoothie bowls are a great way to get more nutrient rich foods in each day. By blending them into a single meal, it’s super quick, easy and fun! Choose ingredients like dark leafy greens, berries, nuts, seeds and fruits to make your smoothie bowls nutrient rich.

Quick and easy

It’s incredibly fast to make a yummy smoothie bowl. Gather your ingredients and toss them in the blending container, blend, and you’re already done! Rinse the blender container. It doesn’t get much more simple than that. Smoothie bowls rarely take more than 5 minutes to make. This makes them a great option if you find yourself short on time for a healthy meal.

Topping Ideas

There are plenty of delicious toppings that can be added to this thick peach smoothie bowl. Fresh peach slices are an obvious choice! Toppings can be extremely healthy or more indulgent. Here are some yummy ideas:

• Dried lavender
• Peach slices
• Freeze dried berries
• Raspberries
• Cashew butter
• Dried mulberries
• Granola
• Hemp seeds
• Chia seeds
• Almond butter
• Strawberry slices
• Mango chunks
• Star fruit
• Toasted coconut chips
• Vegan chocolate chips
• Kiwi slices
• Protein bar chunks
• Melted dark chocolate
• Passion fruit
• Blueberries

Variations

Make it without banana

If you don’t like banana it can be omitted from this recipe. Replace the banana with frozen mango chunks. Banana is slightly sweeter than mango, so be sure to use a sweetened protein powder if making this recipe with peach and mango. This will keep the flavours nicely balanced. The result will be more of a tropical peachy smoothie bowl.

Add extra sweetness

For an extra sweet peach smoothie bowl add 1 or 2 tablespoons of agave syrup to the blender. Other options for adding sweetness are adding a couple of medjool dates or 1 tablespoon of coconut sugar.

Coconut milk alternatives

This recipe uses coconut milk but you can try using any plant based milk you prefer. Some alternatives include soy, almond, hemp or cashew! You can also make your own plant milk from scratch in a blender. The key is to avoid using just water to blend. We want to use something more creamy, it makes the smoothie bowl thicker in texture.

Instructions 

• Add all ingredients to blender.

• Start blending at low speed for 5-10 seconds. Increase to high speed and blend for 1-2 minutes. Use the blender tamper to push ingredients down towards the blades.

• Scoop into a bowl and add desired toppings. Serve your thick peach smoothie bowl immediately!

Prep & Blending

Add ingredients in the correct order

Always add liquid ingredients to your blender first. Then add powders, nut butters, nuts and seeds. Then add fresh greens and fresh fruit. Finally add your solid ingredients like frozen fruit. If using a small blender container with a twist on lid, reverse the order so that when you turn the container over to blend the frozen ingredients are farthest away from the blades.

Use a tamper

Push ingredients down towards the blades while blending using the tamper that comes with your blender. This helps to avoid thick smoothie bowls from getting stuck, so you don’t have to stop blending and scrape down the sides of the container.

Avoid over blending

Try to blend your smoothie bowl for less than a couple of minutes. If blended for too long, even thick smoothie bowls will become thin. This is because the heat generated by the blades and motor of the blender heat up your ingredients while they are being blended.

Use a high power blender

For smoothie bowls that have a perfectly smooth and creamy texture use a high powered blender such as a Vitamix. A Vitamix can break down any ingredients to much finer particles than standard blenders, and more nutrients are released. A high speed blender also reduces the time you need to blend your recipe, which helps keep it nice and cold.

Chill your bowl

By placing your bowl in the freezer for a few moments you can help your smoothie bowl stay cool for longer. This way it won’t start melting instantly while you are eating it. This is especially helpful if you’re in a hot climate. Pop it into the freezer while you are prepping and blending, then take it out when it’s time to pour your finished smoothie bowl!

FAQ’s

Can I make this smoothie bowl with fresh peaches?

For a smoothie bowl that’s actually thick the peaches and bananas both need to be frozen. You can use fresh peaches with frozen bananas and it will taste delicious but the consistency will not be super thick. If freezing your own peach slices leave them in the freezer overnight before using!

How do I freeze peaches for smoothie bowls?

Make sure the peaches are fully ripe before beginning. They should have a sweet aroma and the skin may even be starting to wrinkle slightly. Use a knife to carefully cut a line around the peach, cutting down to the pit. Pull the peach into two halves. Peel the skin off each half, slice, and place into a zip bag in the freezer for at least 6 hours (ideally overnight).

Can I lose weight with smoothie bowls?

Smoothie bowls are an excellent weight loss food! This is because they are generally healthier and higher in fibre and nutrients. Due to high water content, the large volume of a smoothie bowl helps your stomach to feel satiated. And the fibre keeps you feeling full for longer, without feeling weighed down or tired.

Can I make smoothie bowls without a high power blender?

Yes, you can still make smoothie bowls with a regular blender. It might take more patience depending on the recipe. Turn off the blender to scrape down the sides of the container, and secure the lid before continuing to blend. Repeat as needed. Alternatively you can add a small amount of additional liquid to the recipe, which should help.

How can I increase the protein?

If you wish for your smoothie bowl to have a higher protein content, you can simply add more protein powder to the recipe. Start by adding one extra scoop. Avoid adding more than 2 extra scoops of protein powder as it may change the recipe consistency. Consider adding high protein ingredients like hemp seeds or a spoonful of almond butter.

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