They're only ripe for a month or two and when they're not in season, biting into one feels like eating a bland rock. Yep, you guessed it. We're talking about the sweet summertime fruit: Peaches.
When they're ripe, they're so sweet and juicy that you'll need a napkin or two. And when it comes to nutrition, peaches are high in vitamin C, which plays an important role in immune health, says D.J. Blatner, RDN and author of The Superfood Swap: The 4-Week Plan to Eat What You Crave Without the C.R.A.P.
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You may associate this hydrating summertime fruit with sweet treats. But while you can certainly make some tasty desserts with them, there's a whole world of savory peach recipes to be explored, too.
Below, we rounded up some of our favorite peach recipes — sweet and savory — so you can use yours in a variety of ways. Bonus: Many of these picks are dietitian recommended.
1. Peach Chicken Basil Glow Bowls
This easy-to-make bowl featuring fresh sliced peaches is paleo and Whole30-friendly as well as gluten- and dairy-free.
The meal provides a great balance of protein, healthy fats and fiber from fresh fruits, vegetables and whole grains, says May Zhu, RD, LDN of Nutrition Happens.
"The dressing is olive oil-based, and the healthy unsaturated fats it provides help you better absorb the vitamins from the fruits and vegetables," Zhu says.
Get the Peach Chicken Basil Glow Bowl recipe and nutrition info here.
2. Chicken Tacos With Peach Pico de Gallo
Switch up your traditional Taco Tuesday for this summery edition. Swap your tomato salsa for this peach pico de gallo for a sweet, spicy and citrus addition to your taco.
"The combo of peaches and avocado in this pico de gallo bumps up the overall potassium in this recipe," Zhu says. "Potassium is a mineral we need to balance out sodium in order to regulate water retention in the body and support heart health."
Every taco needs a crunchy element and this recipe calls for pumpkin seeds, a source of plant-based fats and protein. You'll also get good protein from the chicken.
Get the Chicken Tacos With Peach Pico de Gallo recipe and nutrition info here.
3. Skillet Balsamic Peach Pork Chops
Balsamic vinegar, peaches and pork chops — trust us, the combination is mouth-watering. The best part is this restaurant-worthy meal can be prepared and served in just 30 minutes.
The highlight of this dish is the mix of fresh notes from ripe peaches, honey and oregano. Try serving it alongside a fresh green salad or some roasted broccoli.
"Pork is particularly rich in B vitamins, which our bodies need for energy production and regulating our nervous system," Zhu says. One 6-ounce serving of pork chops provides about 20 percent daily value of potassium.
Not to mention, these meaty chops are a great source of protein, too.
Get the Skillet Balsamic Peach Pork Chops recipe and nutrition info at Half Baked Harvest.
4. Grilled Peach and Watermelon Burrata Salad
This non-traditional salad screams summertime. It's light and refreshing and the perfect treat on a hot day.
"This recipe has several ingredients that help support healthy skin," says Zhu. "Both peaches and watermelon naturally have over 80 percent water and serve as sources of hydration." Watermelon is also high in lycopene, a powerful antioxidant that is linked to immune support and heart health.
Blatner says this recipe is a great way to use those not-quite-ripe peaches you have laying around. "Grilling peaches brings out their natural sweetness, which is a good trick if you have peaches that aren't ripe yet."
She also suggests doubling (or tripling) the watercress in this peach salad recipe. "Watercress is a superstar in the vegetable world and has been ranked as one of the highest-antioxidant vegetables," Blatner says.
Get the Grilled Peach and Watermelon Burrata Salad recipe and nutrition info at SkinnyTaste.
5. Chicken, Peach and Ricotta Pizza
This pizza uses a base of whole-wheat pizza dough, which makes it a great source of whole grains.
Most people in the US don't get enough whole grains in their diet, according to the USDA. Whole grains provide nutrients like fiber, iron, magnesium and B vitamins.
You'll also get good protein in this dish thanks to the chicken and ricotta cheese (which also provides calcium). Overall, this meal is a great balance of both macronutrients and micronutrients.
Get the Chicken Peach and Ricotta Pizza recipe and nutrition info at Recipe Runner.
6. Peach Chia Yogurt
We love the versatility of this four-ingredient yogurt. It can be eaten as a breakfast or a snack — just let it soak overnight.
The yogurt in this recipe gives you protein and gut-healthy probiotics, which are tied to healthy digestion, per the Mayo Clinic.
"This recipe is a fiber superstar," Blatner says. This yummy yogurt has 8 grams of fiber thanks to the peaches and chia seeds, and foods high in fiber may help you feel ffull for longer.
The chia seeds also provide some protein and omega-3 fatty acids, which are linked to better brain health, per the USDA.
Get the Peach Chia Yogurt recipe and nutrition info here.
7. Warm Peaches and Cream
Like peanut butter and jelly, peaches and cream never goes out of style. This sweet peach recipe is the perfect sweet treat to savor post-dinner
But just be mindful of the saturated fat content in this recipe, says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You from Label to Table.
Instead of opting for coconut oil, consider a fat-free coconut oil cooking spray. You can lower the fat even more by choosing low-fat coconut milk instead of a full-fat variety.
Get the Warm Peaches and Cream recipe and nutrition info here.
8. Peach Melba Smoothie
This succulent peach smoothie serves up a velvety smooth texture and a deliciously sweet flavor thanks to the addition of ripe raspberries.
Both the raspberries and peaches offer antioxidants and fiber in this smoothie, and it's got another heart-healthy ingredient: A hefty heap of flaxseeds, full of omega-3 fatty acids.
And if dairy troubles your tummy, simply swap in any plant-based milk alternative of your choice, Taub-Dix says.
Get the Peach Melba Smoothie recipe and nutrition info here.
9. Peachy Almond Cobbler
This baked peach cobbler recipe will make your kitchen smell like heaven.
Warm, juicy peaches baked until golden brown and paired with crunchy sliced almonds offer a satisfying palette of textures and flavors. Just be sure to leave the skin on your peaches — there's a ton of gut-friendly fiber (and other nutrients) in the outer fuzzy flesh.
To cut saturated fat, try using a little less coconut milk (or pick another plant milk), Taub-Dix says.
Get the Peachy Almond Cobbler recipe and nutrition info here.
10. Coconut Peach Sundae Pancakes
If Sunday brunch is at your house, whip up a batch of these deliciously satisfying peachy pancakes.
They are undoubtedly as decadent as a dessert, but they won't spike your blood sugar (meaning, no sudden sugar crashes soon after eating) and will keep you satiated for hours, Taub-Dix says. That's largely because of the fiber and protein (8 grams and 20 grams, respectively) in this recipe.
Get the Coconut Peach Sundae Pancakes recipe and nutrition info here.
11. Peaches and Greens Smoothie
This protein-rich peach smoothie sneaks in a solid serving of veggies thanks to raw kale, which will help you hit your daily quota.
"This is my favorite peach recipe," Taub-Dix says. "A hefty dose of fiber, not much sugar, veggies, healthy fat from avocado — it's all great."
You can freeze your fruit in advance for a thicker texture. If you prefer store-bought frozen peaches, always the read the food labels to see that they dont have added sugar, Taub-Dix says.
Get the Peaches and Greens Smoothie recipe and nutrition info here.
12. Peaches and Coconut Quinoa Oatmeal Bowl
If you're crazy about oatmeal, this peach recipe is just for you. And with organic coconut milk and lightly toasted coconut chips, you'll get your fill oftropical fruit flavor.
Not just tasty, this breakfast bowl also boasts twice the whole grains with both steel cut oats and quinoa. OK — quinoa is technically a seed — but it's a solid way to get more muscle-building protein in your diet.
In fact, quinoa is one of the few plant-based foods that's considered a complete protein (meaning it has all nine essential amino acids), Taub-Dix says.
Get the Peaches and Coconut Quinoa Oatmeal Bowl recipe and nutrition info here.
13. Peaches and Overnight Oats
Use your peaches in this morning meal that keeps cravings until it's time for your next meal. This fiber-filled peach recipe (10 grams per serving, to be exact) is a nutrient powerhouse.
These outstanding oats give you 23 grams of protein per serving thanks to one ingredient — a scoop of vegan protein powder. For even more of the mighty macro (and some healthy omega-3s), you can add a spoonful of nut butter or a sprinkle of chia or flax seeds.
Not to mention, this meal is super convenient to make. Simply combine all the ingredients in a jar, stir and let it sit overnight in the fridge. Easy-peasy.
Get the Peaches and Overnight Oats recipe and nutrition info here.
14. Peaches and 'Cream' Cereal Parfait
This peachy parfait is a cinch to make in a pinch. With only a handful of staple ingredients, you can layer them into a perfect parfait in five minutes flat.
Whole-grain cereal and chia seeds provide fiber in this recipe, while Greek yogurt offers more protein and a creamy base. With every scrumptious spoonful, you'll swear you were snacking on an ice cream sundae.
Get the Peaches and 'Cream' Cereal Parfait recipe and nutrition info here.
15. Citrus Mint Mason Jar Salad
With both peaches and strawberries, this mouthwatering mason jar salad is a stellar opportunity to make good use of all your favorite summer fruits. Plus, you'll literally be eating your way through an antioxidant-rich rainbow, which is great news for your health.
To top off this refreshing summer salad, a simple citrus glaze made with olive oil, lemon and honey harmoniously balances all the fruity flavors.
Get the Citrus Mint-Glazed Fruit Mason Jar Salad recipe and nutrition info here.
16. Root Beer Pulled Pork With Peach Slaw
Pulled pork and peaches — trust us, it's going to be your new favorite combo. This slow cooker pulled pork is moist enough to melt in your mouth and is slathered with a homemade root beer-based barbecue sauce.
And if that's not enough to make your tastebuds tingle, the tender meat is then topped with a coleslaw that gets a new spin thanks to sweet supplements including juicy peaches and honey — truly a feast for the senses.
Get the Root Beer Pulled Pork With Peach Slaw recipe and nutrition info at Love & Zest.
17. Grilled Salmon Salad With Peaches
If you're one of those people who never feel full after eating a salad, prepare to have your mind blown.
This satiating grilled salmon served over a bed of baby greens is guaranteed to keep you full and keep your ticker in tiptop shape. That's because salmon is swimming in heart-healthy fats (it's ranked third on the list of foods with the highest amount of omega-3's, per the USDA).
To balance out the savory seafood, fresh peaches and sweet corn add layer of sweetness that's perfectly complimenting.
If you can, buy your produce from a sustainable source like your local farmer's market.
Get the Grilled Salmon Salad With Peaches recipe and nutrition info at Eating Bird Food.
18. Healthy Peach Crisp
Warm peaches, a crunchy topping and ice cream — there's no better way to put ripe peaches to use.
Old-fashioned oats, chopped pecans and almonds add even more nutrients to this comforting peach recipe that tastes just as good as a traditional peach crumble.
If you want to limit the fat and add in some protein, plop a dollop of yogurt on top instead of ice cream. For an airier texture, toss the yogurt in a food processor first and watch it transform into a light, whipped-cream-like consistency.
Get the Healthy Peach Crisp recipe and nutrition info at Eating Bird Food.
19. Baked Peach Oatmeal
This peach oatmeal bake is practically designed for meal prep (think: bake a big batch ahead of time for weekend brunch).
With simple ingredients like oats, almond milk and cinnamon, this simple recipe comes together in one big bowl, making it a great choice for batch-cooking. Just combine the ingredients, transfer them into a baking dish and pop it in the oven.
A splash of almond milk and a drizzle of almond butter are terrific toppers.
Get the Peach Baked Oatmeal recipe and nutrition info at Eating Bird Food.
20. Prosciutto-Wrapped Grilled Peaches
This sweet and savory snack will satisfy all your cravings. Wrapped in salty prosciutto, these sweet peaches turn nice and crispy once grilled on the barbie.
Serve these sweet and smoky bites as a starter with a salad, or they can be enjoyed solo because they're satiating enough to stand on their own. They also pair perfectly with a scoop of vanilla ice cream or a drizzle of white balsamic.
Get the Prosciutto Wrapped Grilled Peaches recipe and nutrition info at The Endless Meal.