Peach Spinach Salad

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Experience the delightful fusion of flavors in this Peach Spinach Salad, where the sweetness of ripe peaches harmonizes perfectly with the freshness of spinach, creating a vibrant and refreshing dish that will make your summer sizzle.

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Looking for a way to make your summer salads less boring? Try a salad with peaches. This seasonal treat gives you natural sweetness without any added sugar. What’s even better is that July and August are prime peach season so you know you will get the best tasting peaches. 

This recipe also features tender spinach, crunchy cucumbers, carrots, and zesty radishes finished with a tangy red wine vinaigrette. Together these ingredients create a symphony of textures and flavors that is not only delicious but easy to make.

Craving a tasty and nutrient rich dish you don’t need to cook? Read on to learn how to make this fresh peach salad.

Why you’ll love this spinach peach salad recipe

This is one of my favorite summer salads and here are some reasons you will love it too!

Simple ingredients: The ingredients all can be easily obtained from the local supermarket.  

Quick and easy: The recipe can be prepped and on the table in under 30 minutes. So if you’re in need of a quick dish, for those busy summer nights, this salad has got you covered.

Naturally sweet: The sliced juicy peaches add a sweetness without any added sugar. 

Refreshing and crisp: Get a refreshing feel from the fresh spinach and crisp cucumbers that helps hydrate you in these warm summer months.

Nutrient-rich: This salad packs a bunch of nutrients. Every single ingredient provides essential vitamins, minerals, and antioxidants. With each bite you will be getting a powerhouse of nutrition.

Flavorful and delicious: The mix of ingredients makes for a flavorful and tasty salad that features a sweet and savory taste with a delightful crunch.

Versatility: This salad can be enjoyed in a number of ways. Have it as a side dish or top it with a protein and have it as a full meal. 

Accommodates various dietary restrictions: Whether you are gluten- or dairy-free, paleo, vegetarian, vegan, or on the AIP, this salad is great for those on these special diets. 

Pretty to look at: The mixing of ingredients brings together bright beautifully colored vegetables that make the salad not only taste good looks great on a plate.

The combination of these ingredients makes this salad a delightful dish that you will fall in love with.

What are peaches?

The peach or Prunus persica is a sweet fruit with fuzzy skin that grows on a peach tree. They originated in China but now are mostly cultivated in warmer climates across China, Italy, Spain and the United States.

Peaches are a stone fruit which means they contain a pit in the center that is surrounded by edible flesh.

There are two types of peaches: freestone and clingstone. Freestone peaches are peaches whose ripe flesh easily separates from the pit. Clingstone peaches are the opposite. Their flesh clings to the pit.

The peach varieties also vary by the color of their flesh. There are white, yellow, and red peaches. 

Peach names are also distinguished by the color of their flesh. There are yellow peaches and white peaches. Yellow peaches have yellow flesh with an outside skin that ranges from light yellow to orangy yellow with red stripes. White peaches have a pale yellow flesh and are a little more pink in skin color than yellow peaches.

The nectarine is also a type of peach fruit with smooth skin.

How to eat peach fruit

Different types of peaches are good for different things. Cling peaches are better for eating as a hand fruit. They are also used in commercial use of peaches like canning.

The peach variety that is good for salads, smoothies, cooking, and baking is the freestone peach. 

Peaches are also full of nutrients. Get all the details about this fruit in the Nutritional value of peaches section below.

Type of peach used in this salad

Thousands of varieties of peaches have been developed, however, the type of peaches we are concerned with for this recipe are the freestone peach.

These are the most common types you will find in the store.  For this particular recipe I used yellow peaches.

If you cannot find this type in the store check out the ingredient Substitutions section below for details on what other peaches fruit can be used instead.

What does peach taste like?

Peaches are sweet and juice with a hint of tartness. The flesh is tender, often described with notes of honey and floral fragrances. 

The taste of peaches also depends on what color they are. Yellow peaches are juicier and sweet but not as sweet as white peaches.

I prefer the taste of yellow peaches and found they make an excellent addition to this salad.

When are peaches in season?

Peak peach season varies by area but typically July and August are the best times to get ripe juicy flavorful peaches.

How to tell if a peach is ripe

When it comes to how to pick a peach for salad you want to make sure you are getting ripe peaches. The way to how to tell if peaches are ripe is by looking at the following: 

• Color
• Weight
• Firmness
• Smell

Yellow peaches that are ready to eat have no green on the outside. Their skin should be a warm yellow color.

Additionally, the peach should feel heavy. Firmness is another indicator of a ripe peach. Gently squeeze a peach in the area between the stem and side. If the flesh moves easily this tells you it is ready to be used. 

Finally, smell the peach to know if it’s ripe. If you smell a peachy scent you know it is ready to be eaten.

How to ripen peaches at home

If you cannot find any ripened peaches you can still buy unripe peaches and ripen them at home in the following ways.

Room temperature method: Leave the unripe peaches out on the counter at room temperature away from direct sunlight for overnight.

The paper bag method: Put the unripe peaches in a paper bag and roll it closed. Leave it out on the counter overnight. 

Check the softness the next day with a slight squeeze. If they are still upright continue the ripening process for another day until desired ripeness has been achieved.

Once the peach has ripened it is ready to be used in the salad. If you are not going to make the salad for a day or two, place the peaches in the fridge to slow the ripening process.

How to prepare a peach for salad

How to prepare peaches for salad takes only a few steps:

• Washing 
• Halving
• Pitting
• Peeling (optional)
• Cutting
• Use in the recipe

First wash the peach by rinsing it under cold running water to remove any dirt or debris. Pat dry with a towel

Slice the peach in half with a paring knife*. Make a shallow cut all the way around the peach following the natural seam. Then twist the two halves in opposite directions to separate the two halves.

Remove the pit from the center and discard it.

Peeling is optional. If you want a skinless peach feel free to peel the peach. You can use the knife to peel the peach but I find the best way to peel peaches is with a vegetable peeler*.

The final step in preparing peaches is cutting them. You can slice, dice or chop the peach depending on what you want to do with it.

Once your peach is prepped it is ready to be added to your recipe.

For this recipe I diced the peach while also leaving a few slices left over for garnish.

Get the full details on how to prep the peaches in this recipe in the How to make peach spinach salad section below.

Nutritional value of peaches

According to the USDA peach nutrition facts, a medium-sized peach contains little calories, protein and no fat. There is about 2 grams of fiber and 15 grams of carbs.

As to how much fiber in a peach there is about 2 grams, making it a good source of this essential nutrient.  

Other essential vitamins in peaches include folate, and vitamin A. Minerals found in peaches include calcium, iron, magnesium, potassium, and selenium.

In addition to the above peach nutrients, this fruit contains the ​​antioxidants beta-carotene, lutein, and zeaxanthin.

Potential benefits of peaches

The nutritional value of peaches shows this food is rich in vitamins, minerals, and antioxidants. These compounds have been associated with improvements in digestion, skin, heart, and immune health. So eating peaches could result in similar possible health benefits.

Are peaches healthy?

As to whether a food is healthy has to do with the nutrients found in a food. Those nutrients are often associated with health benefits making the food nutritious and 

Based on the nutrients and antioxidants found in peaches there are possible health benefits that make this fruit a part of a healthy diet.

Having a smaller serving of fruit or pairing it with other vegetables like in the Recipe card below is recommended to increase the fiber and overall nutrient content of the food.

Additionally, if you have a sensitivity or allergy to peaches this is not a healthy thing for you to have and you should avoid it altogether. 

If that is the case check out the ingredient Substitutions section below for what to use in place of peaches in this recipe.

Where to find peaches & other ingredients

Fresh peaches can be found in the produce section of your local grocery store, at a local farmer’s market, or specialty stores. 

Farms will also have fresh peaches for sale and sometimes there is the option of going peach picking. If you want to do this simply Google “peaches for sale near me,” “peaches near me” or “where to pick peaches near me” to see if there are any picking farms nearby.

If you don’t feel like going out and want to buy peaches online outlets like Amazon Fresh* Whole Foods*. East Coast shoppers can also use Fresh Direct*.

Instacart* is another way to get peach delivery right to your door. Have one of their shoppers get the ingredients and deliver them, or opt for pickup from your favorite store.

Ingredients for this peach spinach salad

The ingredients needed to make spinach peach salad include the following: 

• Spinach
• Peaches
• Carrots
• Cucumber
• Red onion
• Extra virgin olive oil
• Red wine vinegar

These ingredients create a rich flavor of sweetness, mild, crisp, and sharp tangy flavor

Spinach

The salad’s base is made up of green leafy spinach. It gives the salad a fresh, mild, sweet, and earthy flavor. It also gives the salad a tender texture with a slight crunch especially if you use baby spinach.

This veggie is also a great addition thanks to it being rich in folate, folate, manganese and vitamins C and K. There are also traces of fiber, vitamin A, calcium, iron magnesium, phosphorus, zinc, copper, and selenium.

Peaches

The ingredient that makes this a peach spinach salad are the peaches. Even just a few chunks of peaches add a delicious natural sweet and juicy flavor keeping the salad from being too savory. The soft ripeness of peaches 

As noted above in the Nutritional value peaches section this is also a nutrient-rich fruit.

Carrots

The inclusion of shredded carrots adds a layer of crunch and sweetness. Carrots are also a great source of the antioxidant beta-carotene as well as the nutrients fiber, calcium, vitamin A.

Cucumber 

The addition of cucumbers adds a slightly sweet, mild flavor that compliments the sweetness of the peaches and the savoriness of the red onion.

Cucumbers are high in water and make the salad hydrating and rich in the essential nutrient vitamin K. They also have small amounts of magnesium, potassium, copper, vitamin C, thiamin, riboflavin, and vitamin B-6.

Red onion

The salad’s sharp, slightly sweet, and tangy flavor comes from the diced red onion. It nicely contrasts the sweetness of the peaches while also adding complexity to the salad. The red onion also adds depth and texture thanks to its crunch.

This vegetable is also a good source of the essential nutrients fiber, copper, manganese, and vitamin C.

Extra virgin olive oil 

One of the main ingredients in the dressing for spinach salad is extra virgin olive oil. This ingredient provides a silk smooth texture while enhancing the overall taste with a rich fruity, and slightly peppery flavor.

This oil also contains the essential monounsaturated and polyunsaturated fats, vitamin E, and the antioxidant phenols.

Red wine vinegar

Rounding out the salad flavor, taste, and texture is red wine vinegar. This ingredient adds a tangy, slightly sweet, and acidity that balances the sweetness of the peaches and carrots while brightening the flavors of the salad and helping to tie all the ingredients together. 

Red wine vinegar mixes well with the olive oil for a cohesive dressing that evenly coats the salad. 

While low in nutrients, red wine vinegar has antimicrobial and antioxidant properties that have been associated with good health.

How to make peach spinach salad (step-by-step instructions)

Here is the step-by-step breakdown of how to make this spinach peach salad. Get ingredient and full details in the Recipe card below:

Step 1

1. Prep the spinach: Place the spinach in a colander* and rinse it thoroughly under cold running water to remove dirt or debris. Pat the spinach dry with a towel and spin it in a salad spinner* if needed. 

If the leaves are large you can tear them into bite-sized pieces. If you use baby spinach it can be left whole. Set the spinach aside.

Step 2

2. Prepare the peaches. Wash the peaches under cold running water to remove dirt and debris. Gently pat it dry with a towel. 

Take one peach and make a shallow cut into the peach with a paring knife* and continue the cut around the peaches’ natural seam. Then twist the two halves in opposite directions to separate them.

Remove the pit from the half of the peach and throw it away.

Take one half of the peach and lay it flesh-side down on the cutting board*. Hold the peach half with one hand with your fingers and thumb tucked under your knuckles and with the other hand cut the peach into long sliced strips that are about 1/4 inch thick. Take a few slices and set them aside for garnish.

Take the remaining peach slices and cut crosswise to make 1-inch chunks.

Repeat on the remaining peach half and then continue the process on the second peach. Once all the peaches are diced, set them aside.

Step 3

3. Shred the carrots. Wash the carrots under cold running water and pat dry. Use a vegetable brush* to remove any stuck on dirt. Place the carrots on the cutting board* and chop off the top and bottom with a Chef’s knife*. 

Use a vegetable peeler* to peel the skin off of each carrot. Shred the carrots using a food processor*, box grater*, or a handheld grater*. Measure out a cup of shredded carrots and place them aside. 

Step 4

4. Peel and dice the cucumber. Prepare the cucumber by rinsing it under cold water and patting it dry. Place it on the cutting board* and slice off the ends. Then peel the skin with a vegetable peeler*.

Cut the peeled cucumber in half crosswise to create two pieces. Slice one half lengthwise into quarters. Lay each quarter flat on the cutting board and cut it crosswise into 1-inch cubes.

Repeat with the remaining cucumber half. Place all the cucumber cubes in a bowl and set aside.

Step 5

5. Peel and dice the onion. Place the onion on the cutting board*. Using a Chef’s knife*, slice off the stem and remove the outer peel. Lay the onion flat with the root end facing up.

Cut the onion lengthwise from the root to the flat bottom. Then make horizontal cuts about 1/4 to 1/2 inch apart, stopping just short of the root. Next, make vertical cuts perpendicular to the horizontal slices, keeping the root intact to create small cubes.

Finally, make additional cuts perpendicular to the first set to complete the dicing. Discard the root and repeat with the remaining onion half. Set the diced onion aside.

Step 6

6. Prepare the radishes. Place the radishes in a colander* and rinse them under cold running water to remove any dirt, then pat them dry with a towel. Take a radish lay it sideways on the cutting board* and trim off the root and stem so it is left with two flat sides.

Then slice the radish into thin rounds. Stack a few of the rounds together and then cut them into strips. Turn the strips and cut them crosswise to create small diced pieces.

Repeat on the steps on the remaining radishes until they are all diced. Set the radishes aside.

Step 7

7.  Make the salad dressing. In a small mixing bowl add extra virgin olive oil,

red wine vinegar, and

whisk together until well blended (about 30 seconds).

Step 8

8. Combine the salad: In a large mixing bowl*, add spinach,

red onion,

cucumbers,

carrots,

radishes, and

peaches.

Step 9

Top the salad ingredients in the bowl with dressing.

Step 10

Gently toss everything together until all the ingredients are well coated with the dressing (about 1 minute).

Step 11

Top the salad with the extra sliced peaches for garnish and enjoy!

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

Tips for a great salad with peaches

To get a great summer salad with peaches follow these tips: 

Use fresh, quality ingredients

Ensure your spinach, peaches, cucumbers, carrots, radishes, and red onion are fresh. Fresh produce enhances the flavor and texture of the salad.

Look for fresh spinach that has crisp and vibrant green leaves. Cucumbers should feel heavy and firm with smooth and unblemished skin. Carrots should firm and smooth with a bright vibrant orange. Radishes should feel heavy for their size and be firm, crisp, and a bright even color. Red onions should feel heavy, be dry and firm with papery skin.

Chill the ingredients

Keep your ingredients chilled until they are ready to use. This makes for a refreshing taste especially for the peaches and spinach.

Chop uniformly

Be sure to cut the cucumbers, radishes, and red onion into small even pieces for a well-balanced amount of ingredients.

Use ripe peaches

Select ripe, firm, and fragrant peaches. They should give slightly to pressure when gently squeezed.  Get tips on how to find a ripe peach check out the How to tell if a peach is ripe section above.

Remove excess juice if needed

If there is excess juice after you cut the peach in slices you can gently blot the peach with paper towels. If it is very juice you can drain them in a colander* for a few minutes. 

Once they are drained you want to pat the peaches dry with a clean paper towel. Then dice as directed in the recipe. 

Cut the peaches with a sharp knife

To avoid bruising the peaches by using a sharp knife* and gently twist the halves to separate them from the pit. This will ensure the texture stays consistent.

Careful cutting

Be careful when cutting the peaches and other ingredients. Using a sharp knife* is helpful for cutting the peaches in half. Prevent cuts when cutting the ingredients by using a knife glove*.

Grate or food process the carrots

Use a box grater*, handheld grater* or food processor* to quickly grate the carrots.

Mix the dressing thoroughly

Use a whisk* to mix the olive oil and red wine vinegar meticulously to create a well-emulsified dressing ensuring each ingredient is coated evenly.

Use a large mixing bowl for the salad

A large mixing bowl* will ensure all the ingredients are evenly distributed without overcrowding.

Toss gently

Gently toss the salad with dressing. You want to fully coat the salad but be careful to avoid bruising the spinach and peaches.

Serve promptly after adding the dressing

Salads with fresh peaches taste best when immediately after tossing with dressing. That is because initially they have the best taste and texture. 

However, if you want to make this recipe ahead of time check out the Common and FAQs section below for tips on how far in advance you can make this recipe.

Use these tips to get tasty salad.

Recipe additions/substitutions/variations

Want to customize this spinach peach salad all your own? Check out these recipe additions, substitutions, and variations. 

Additions

Here is a list of recipe additions to customize your Peach Spinach Salad.

Add a crunch with nuts and seeds: Top with toasted pecans, almond slices, walnuts, sunflower seeds, pumpkin seeds, or pine nuts

Increase the savory, tangy flavor: Increase the tang and turn this recipe into a spinach peach and feta salad or spinach peach and goat cheese salad with dairy-free vegan feta cheese* or goat cheeses*.

Make it creamy: A sliced or diced avocado adds a rich, creamy texture along with a dose of healthy fats.

Additionally, 1 or 2 tablespoons of non-dairy greek yogurt, hummus, coconut cream*, or cashew cream can be added to the dressing prior to mixing or a more creamy dressing.

Amp up the herbaceousness: Fresh herbs like basil, mint, cilantro, or parsley add a fresh aroma complementing the sweetness and earthy flavor.

Sweeten the salad: To enhance the natural sweetness you can make this into a peach strawberry spinach salad or peach blueberry spinach salad with the addition of fresh berries. Alternatively, you can increase the sweetness with no sugar added dried cranberries or apricots. 

Sweeten the dressing: If you want to add additional sweetener you can add one teaspoon of honey or maple syrup to the salad dressing prior to mixing.

Put on some protein: Add grilled chicken or shrimp, beans, quinoa, amaranth, millet, teff, sorghum, or beans to make it a full meal.

Please know any additions can alter the taste, texture, and nutritional content.

Substitutions

Can’t find an ingredient or prefer not to use it? No worries! Here are some recipe substitutions you can use instead.

Spinach substitute

Spinach can be replaced with 4 cups of mixed greens, arugula, kale, or romaine lettuce. Mixed greens and arugula give more of a peppery flavor. Kale will give the salad a bitter flavor and make the texture more hearty. Romaine has a mildly sweet flavor and less leafy taste. 

Peach substitute

If you cannot find peaches you can use 2 medium nectarines, 6 to 8 apricots, 4 medium plums, or 1 to 1 and a half mango.

Since nectarines are a type of peach they will maintain a similar flavor. Using apricots will add a tart taste, plums will give you a sweet-tart flavor, and mangoes give you a tropical sweetness with a richer texture.

Carrot substitute

Pre-shredded carrots can be used in place of freshly shredded carrots. Other carrot substitutes include one cup of shredded beets or jicama. Beets add a sweet and earthy flavor, while jicama gives you a crisp and slightly spicy taste. 

Cucumber substitute

One medium zucchini has a similar crunch to cucumbers. One to 1 and a half cups chopped celery is another crunchy food that can be used in place of cucumbers. Zucchini has a mild, slightly sweet flavor and celery offers a crisp, slightly peppery crunch.

Red onion substitute

In place of red onion you can use a medium white, yellow or sweet onion. Additionally, 2 to 3 medium shallots, or 2 to 3 green onions can be used as a substitute for red onion. 

White onions have a more sharp and pungent flavor. Yellow onion and shallots provide a milder flavor while sweet onions are less pungent and green onions are milder and have a slightly sweeter onion taste.

You can substitute red onion with a diced medium white or yellow onion, or use 2 to 3 medium finely chopped shallots instead.

Extra virgin olive oil substitute

Instead of extra virgin olive oil you can use three tablespoons of avocado oil, walnut oil, or flaxseed oil. Avocado oil offers a neutral flavor while walnut and flaxseed oil offers a nutty taste.

Red wine vinegar substitute

In place of red wine vinegar you can use apple cider vinegar to create a milder dressing. If you want a fresh and tangy dressing use lemon juice instead. For a sweeter dressing use balsamic vinegar to turn this into a balsamic dressing or balsamic vinaigrette. 

Using any of these substitutions will change the flavor, feel, and nutrition of the original recipe.

Variations

One recipe variation is to turn this into a grilled peach salad. Grill the peaches over medium heat to create a smoky and caramelized sweet taste. 

Preheat the grill to medium heat. Then prepare the peaches so they are depitted and cut in half. Brush the flesh with olive oil to prevent sticking. 

Once the grill is hot place the peaches face down on the grill and cook for about 3 to 4 minutes or until grill marks appear on the peaches and they are slightly softened. 

Flip them over and grill the opposite side for an additional 1 to 2 minutes to heat through.

Remove them from the grill and let them cool to the touch. Then cut the peaches into slices for garnish and dice the remaining peaches into small pieces for the salad and follow the rest of the recipe as directed.

What to serve with salad

If you’re not sure what to eat with this salad recipe here are some great things that complement the salad:

Grilled proteins: Top with lemon herb chicken, salmon, or garlic herb shrimp for a full meal.

Plant-based proteins: Gluten free protein rich grains like quinoa, teff, amaranth, or millet make a filling fiber rich meal. While you can also add roasted garlic beans, chickpeas or lentils for a full plant-based meal.

Summer soups: Cold soups are great for the summer heat. Serve the salad aside a chilled gazpacho or if it’s not too hot try a hearty lentil soup. 

More veggies: Increase your nutrient and fiber intake with the addition of roasted veggies. Balsamic Asparagus or Broccoli are a great companions for this salad.

How to store peach salad

If you have any spinach peach salad leftovers that are dressing with dressing you want to put them in an airtight container and keep in the fridge for up to 2 days.

If you have not put dressing on the whole salad and have leftovers you want to store the salad and the dressing separately.  

Put the prepared salad in an airtight container. The dressing should be put in a separate container. Place the salad and dressing in the fridge for up to 2 days.

Freezing is not recommended as it will alter the taste and texture of the salad.

When ready to consume the rest of the salad you can add a little extra dressing and toss gently before serving to revitalize any parts that appear to have wilted.

Common and FAQs

Equipment Used in This Recipe*

Here is a list of equipment or similar items used to make this Peach Spinach Salad recipe.

• Chef’s knife
• Paring knife
• Colander
• Mixing bowls
• Measuring cups
• Measuring spoons
• Cutting board
• Food processor
• Vegetable peeler
• Box grater or handheld grater
• Whisk
• Salad tongs

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

Other salad recipes you will love

Here are some other salad recipes with fruit to check out:

• Raspberry coleslaw
• Pear prosciutto salad
• Raspberry spinach salad
• Broccoli slaw with mango

In the mood for more peaches? Check out this Air Fryer Peach recipe.

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This recipe was originally published on May 12, 2021. It has been updated to reflect a clearer outline, new photos, and recipe notes.

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