This Creamy Orange-Peach Chia Seed Smoothie Is Packed with 11 Grams of Fiber

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This Orange-Peach Chia Smoothie is a bright, refreshing way to start your day. Sweet, juicy oranges and frozen peaches are blended with creamy Greek-style yogurt and sweetened naturally by Medjool dates, creating a perfectly balanced flavor. Chia seeds add a boost of protein, fiber and omega-3s, while a touch of vanilla rounds out the taste.

By
Renu Anshie Dhar
Headshot of Renu Dhar
Renu Anshie Dhar
Renu Dhar has more than a decade of cumulative experience cooking as a personal chef and culinary instructor. As a personal chef, she developed over 1,000 personalized recipes and meal plans for her clients.
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Published on October 13, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Recipe image of Orange-Peach Chia Seed Smoothie.
Credit:

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
  • Sweet oranges and peaches are blended with Greek-style yogurt to create a creamy smoothie reminiscent of a Creamsicle.
  • The oranges and orange juice give a boost of immune-supporting vitamin C. 
  • To achieve the ultimate smoothie consistency, follow the order of the recipe, adding the liquids first.

Our Orange-Peach Chia Seed Smoothie channels all the Creamsicle vibes. You get immune-boosting vitamin C from the orange juice and fresh oranges, and your heart health gets potassium from the peaches. The calcium-rich yogurt adds creaminess to the smoothie, and the fiber-packed chia seeds are great for your gut and help thicken the smoothie. We added natural sweetness from the dates and just a hint of vanilla for a mellow floral flavor. Keep reading for our expert tips on how to make this the consistency you like, how to change the flavor profile and more. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • To create a thick and rich smoothie, use frozen fruit instead of ice. Ice melts quickly and can dilute the flavors. For an even creamier consistency, consider using frozen coconut milk cubes or adding frozen bananas.
  • For the best results, add your ingredients to the blender in the order specified in the recipe, starting with the liquids. Don’t forget to scrape down the sides of the blender to ensure everything blends evenly.
  • If you’re looking for a different flavor profile, you can substitute the orange juice with coconut milk.
  • To make the smoothie dairy-free, simply replace the whole-milk strained (Greek-style) yogurt with a nondairy yogurt.

Nutrition Notes

  • Whole-milk Greek-style yogurt is a thick, protein-rich yogurt. Look for a brand that contains probiotics to add healthy bacteria to the gut for a more diverse microbiome. Yogurt also contains calcium for healthy bones and muscle contraction. 
  • You’ll get immune-boosting vitamin C from orange juice and orange segments in this smoothie. Vitamin C is also an antioxidant that can help lower inflammation and can help boost collagen production for healthy skin and joints. 
  • Chia seeds are rich in plant-based omega-3 fatty acids, specifically alpha-linolenic acid. They are also a rich source of fiber, which is essential for good digestive health and increasing fiber in the diet may help with weight management.
Ingredients for a smoothie including peach slices orange segments chia seeds yogurt dates juice and a small container of liquid flavoring

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
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Ingredients

Original recipe (1X) yields 2 servings

  • 1 cup orange juice, chilled

  • ½ cup whole-milk plain strained (Greek-style) yogurt

  • 2 cups orange segments (from 2 small oranges)

  • 1 cup frozen sliced peaches

  • ¼ cup chopped pitted Medjool dates (about 3 dates)

  • 2 tablespoons chia seeds

  • ½ teaspoon vanilla extract

  • ⅛ teaspoon salt

Directions

  1. Combine 1 cup orange juice, ½ cup yogurt, 2 cups orange segments, 1 cup peaches, ¼ cup chopped dates, 2 tablespoons chia seeds, ½ teaspoon vanilla and ⅛ teaspoon salt in a blender. Blend on high speed until smooth, about 1 minute. Divide between 2 glasses.

    Blender with ingredients including chia seeds dates and orange pieces for a smoothie

    Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

Frequently Asked Questions

  • Do chia seeds need to be soaked before adding them to a smoothie?

    In this recipe, we didn’t soak the 2 tablespoons of chia seeds because we felt the smoothie had enough liquid to allow the seeds to soften while blending. If you’re concerned about digestibility—which can be an issue if the seeds haven’t had a chance to expand—you can let the smoothie stand for about 10 to 15 minutes, blend it again and then serve.

  • Can I add a protein or superfood powder?

    You can definitely add a scoop of protein powder or any superfood powders or seeds you prefer, such as maca powder or hemp seeds. Additionally, consider adding frozen cauliflower for some hidden vegetables—it won’t alter the taste at all.

EatingWell.com, October 2025

Nutrition Facts (per serving)

346 Calories
7g Fat
65g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 2 cups
Calories 346
% Daily Value *
Total Carbohydrate 65g 24%
Dietary Fiber 11g 39%
Total Sugars 48g
Added Sugars 0g 0%
Protein 11g 21%
Total Fat 7g 9%
Saturated Fat 2g 9%
Cholesterol 7mg 2%
Vitamin A 46µg
Vitamin C 165mg 183%
Vitamin D 0µg
Vitamin E 1mg 6%
Folate 109µg
Vitamin K 3µg
Sodium 152mg 7%
Calcium 234mg 18%
Iron 2mg 10%
Magnesium 96mg 23%
Potassium 952mg 20%
Zinc 1mg 11%
Vitamin B12 0µg
Omega 3 2g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt
Sarah Pflugradt, Ph.D., RDN, CSCS

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

EatingWell's Editorial Guidelines
and
Linda Frahm
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.
EatingWell's Editorial Guidelines