Peaches and cream is a classic summer flavor, and it works just as well in a glass. This peaches and cream smoothie blends frozen peaches with soy milk, soy yogurt, oats, and hemp hearts into something that tastes like peach cobbler with a spoonful of cream. It is plant-based and made without protein powder.
One glass gives you 22 g protein, 7 g fiber, and about 456 calories. Total time is about 5 minutes, and frozen peaches mean you can make it any time of year.
Balancing protein, carbs, and fat at breakfast helps it hold you longer. To see how a smoothie like this fits your day, try my free macro calculator for simple daily targets.
- 22 g protein and 7 g fiber per serving, about 456 calories. No protein powder.
- The cream is soy yogurt. It adds tang, thickness, and more plant protein.
- Oats for body. Blended oats give a cobbler-like flavor and extra fiber.
- Year-round. Frozen peaches are picked ripe, so the smoothie tastes like summer any month.
- Five minutes. Measure, blend, and pour.
Why This Recipe Keeps You Full
Soy milk and soy yogurt are two of the most protein-rich plant dairy options, and together they give this smoothie a creamy base with real staying power. Hemp hearts add even more protein along with some healthy fat.
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Rolled oats bring fiber and slow-digesting carbs. That means the energy from this glass comes on steadily instead of spiking and dropping. Oats also make the smoothie thick enough that it feels like breakfast, not a juice.
Peaches add natural sweetness and a bit more fiber, so you do not need much added sugar. A small splash of maple syrup is optional if your fruit is on the tart side.
Nutmeg and vanilla round out the flavor so it tastes like dessert while still working as breakfast. When your morning meal tastes this good, it is easier to skip the pastry case on the way to work and still feel like you had a treat.
The creamy texture also helps. Thick smoothies take longer to drink than thin ones, and sipping slowly gives your body time to register that you have had a real meal. That is part of why a spoonable smoothie feels more filling than juice.
A Few Notes on the Ingredients
Frozen peaches. Frozen peach slices make the smoothie cold and thick without ice. If you use fresh, ripe peaches, add a handful of ice cubes and a few extra minutes in the freezer first.
Soy yogurt. Use plain unsweetened soy yogurt. It gives the smoothie its creamy, slightly tangy flavor and bumps up the protein compared with coconut or almond yogurts.
Hemp hearts. Hemp hearts are shelled hemp seeds. They blend in completely, taste mildly nutty, and add a good amount of protein for just two tablespoons.
Vanilla and nutmeg. A little vanilla and a pinch of nutmeg are what make this taste like peaches and cream instead of just a peach smoothie.
Peaches and Cream Smoothie
Ingredients
Equipment
Method
- Add the soy milk and soy yogurt to the blender first so the blades move freely.
- Add the rolled oats, hemp hearts, vanilla, nutmeg, and maple syrup.
- Add the frozen peaches on top.
- Blend on high for 60 seconds, until thick and completely smooth. Add a splash more soy milk if it is too thick to blend.
- Pour into a glass, top with a small swirl of soy yogurt if you like, and serve right away.
Nutrition
Notes
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- Gluten-free: Use certified gluten-free rolled oats.
- Protein boost: Add 0.25 cup of silken tofu or 1 tbsp of almond butter.
- Nut-free: As written, this smoothie is nut-free.
- Soy-free: Use pea milk and a coconut based yogurt, then add 1 tbsp more hemp hearts to keep the protein up.
- Peach pie version: Add a pinch of cinnamon and top with a spoonful of crumbled granola.
Storage, Leftovers, and Serving
This smoothie is best freshly blended. You can refrigerate it in a sealed jar for up to 24 hours. It will thicken as the oats absorb liquid, so shake it or stir in a splash of soy milk before drinking.
For busy mornings, portion the peaches, oats, and hemp hearts into freezer bags. Dump one bag into the blender with the soy milk, soy yogurt, and vanilla, and it is ready in under a minute.
Frozen peaches keep for months, so stock up when they are on sale. You can also freeze your own ripe summer peaches. Slice them, freeze them flat on a tray, then move them to a bag so they do not clump together.
Pour it into a bowl and top with sliced peaches and a spoonful of granola for a smoothie bowl. For more drink ideas, browse my smoothie recipes.
Frequently Asked Questions
How Much Protein Is in This Smoothie?
One glass has about 22 g protein, from the soy milk, soy yogurt, hemp hearts, and oats. Values vary with brands. Adding silken tofu or almond butter raises it further.
Can I Use Canned Peaches?
Yes. Choose peaches canned in juice or water, drain them well, and add a handful of ice so the smoothie stays cold and thick. Canned peaches in syrup will make it much sweeter.
Do I Need to Soak the Oats First?
No. A regular blender will break down rolled oats in about a minute. If your blender is less powerful, pulse the oats alone first, or soak them in the soy milk for 10 minutes.
Your This-Week Plan
This week, prep three freezer bags of peaches, oats, and hemp hearts on the weekend. On busy mornings, blend one instead of skipping breakfast or grabbing a pastry. Notice how your energy feels mid-morning on those days.
Keep a simple note of how you feel an hour after breakfast on each day. A few days of notes will show you which breakfasts actually work for your body and schedule.
This article is for general education and isn’t medical or nutrition advice. Nutrition values are calculated from the listed ingredients and will vary with brands and substitutions.
If you eat fully plant-based, a reliable source of vitamin B12 matters, so talk with your doctor or a registered dietitian about supplementation. If you have a health condition, are pregnant or breastfeeding, or take medication, check with a professional before changing how you eat.
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