Tofu in a smoothie? You bet! This thick and chocolatey tofu smoothie is packed with 28 grams of protein and is so satisfying and delicious. Adding tofu is an easy way to make a high-protein smoothie without having to use protein powder, and it makes your smoothie super creamy!
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"This smoothie is FABULOUS!!! I have been looking for ways to incorporate more protein in my life, and this fits the bill. Thank you!" - Nathalie ⭐️⭐️⭐️⭐️⭐️ More reviews →
Jump-start your day with this protein-packed Tofu Smoothie. It tastes like chocolate pudding, and with 28 grams of protein and plenty of healthy fats, it will keep you feeling full and satisfied for hours.
It's got the perfect amount of sweetness and flavour you know and love from my vegan smoothie recipes, and it makes a wonderful breakfast, post-workout snack, or afternoon pick-me-up.
When blending this smoothie, it gets really thick and bubbly. It reminds me of a liquid chocolate mousse and it tastes like dessert, too. You’re going to LOVE it!
Mel x
Ingredients
Here is what you need at a glance, along with some important ingredient notes & substitution ideas:
- Tofu - Pretty much any tofu will do. Extra firm, firm or medium. I always have extra firm tofu in my fridge, so that's what I tend to use. You can also use soft or silken tofu, but I recommend reducing the milk by ¼ cup (60ml) to compensate for the extra moisture in the tofu.
- Dairy-free milk - I like to use soy milk as this is intended to be a vegan protein smoothie, and it's the highest protein dairy-free milk. You don't have to use soy milk though. Any milk such as cashew milk, almond milk, or oat milk, works well if you're not worried about those few extra grams of protein.
- Frozen banana or frozen cauliflower - Either will do. Frozen cherries would make a great alternative if you have some in the freezer. A warm smoothie is no fun, and this will chill your smoothie down while also making it extra thick and creamy! Ice makes smoothies watery and dilutes the flavour, so it is best avoided.
- Cocoa powder - Or cacao powder. To make it chocolatey. It hides the tofu taste, too!
- Peanut butter - For even more protein, healthy fats, and great flavour. I like peanut butter because it's quite strong (without strong flavours, you might detect a slight tofu taste). You can use any other nut or seed butter, though. Tahini works really well!
- Medjool date - For sweetness and some caramel flavour. How many you need will depend on whether you are using frozen banana or cauliflower. With a very ripe banana, you might not need any extra sweetness, but with cauli, you will. If you're not sure, blend everything else up first, then taste and add the dates if necessary. Maple syrup can be used instead of dates if you prefer.
- Salt - Just a tiny pinch, but only if your peanut butter isn't salted. For the best flavour, I recommend using a good quality sea salt or kosher salt rather than table salt.
Smoothie Boosters
I've kept this vegan protein smoothie pretty simple, but you can switch it up with your favourite spices and nutritional/protein boosters.
- Spices - Ginger, cinnamon, vanilla, and pumpkin spice would be great additions.
- Seeds - Chia, flax or hemp seeds all add extra nutrition and protein. A tablespoon is usually plenty!
- Veggies - Add some greens like spinach or kale, or leftover cooked sweet potato, canned pumpkin, or avocado.
- Protein - Add a scoop of protein powder or a big dollop of a protein-rich vegan yogurt.
- Oats: To add a little heartiness and to thicken it even more. ¼ to a ⅓ cup will be plenty. You will probably need to add an extra splash of milk, though.
Recipe FAQs
The tofu is the main ingredient in this smoothie, so I don't recommend using anything else. If you don't consume soy, use soy-free tofu. Big Mountain Food's fava bean tofu is excellent, and so is Pumfu (pumpkin seed tofu). Or have a look at my Healthy Chocolate Smoothie recipe instead for a similar flavour profile.
Recipe
Tofu Smoothie
Author:Ingredients
- 1 cup (240 ml) soy milk for a high protein choice, or any other dairy-free milk if less protein is ok
- ½ packed cup (114 grams) tofu medium, firm or extra firm
- 1 frozen banana or ¾ cup frozen cauliflower or cherries
- 2 tablespoons peanut butter , or any other nut/seed butter
- 2 tablespoons cocoa powder
- 1 to 2 medjool dates , I have a sweet tooth & use 2. Or add a drop of maple syrup instead.
- 1 small pinch sea salt , (omit if your peanut butter is salted)
RECOMMENDED EQUIPMENT
INSTRUCTIONS
- Remove the pits from the date/s, place them in a small bowl, and cover with hot water while you assemble the rest of your ingredients. This will soften them so they blend completely smooth.
- Add all ingredients to a high-powered blender (not forgetting the drained dates). Start with just half of the milk.
- Blend until completely smooth. Gradually add the rest of the milk to adjust the thickness to your liking. If you don't have a high-powered blender like a Vitamix or Blendtec, you will probably need to start with all of the milk to get things blending smoothly. Don't be afraid to add a few drops more if necessary.
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Nathalie says
This smoothie is FABULOUS!!! I have been looking for ways to incorporate more protein in my life, and this fits the bill. Thank you!
Lisa says
Decadent and delicious reward after a workout! Move over protein powder!
Melanie McDonald says
So pleased you enjoyed it, Lisa!
Lisa says
And kept me satiated for hours! Absolute winner Mel!
Theron says
Perfect timing! I make a similar smoothie using a very expensive protein powder which has a chalky texture. I have been thinking of adding tofu instead to save money and taste creamier. Thank you so much for the inspiration.
Melanie McDonald says
Glad it's helpful! Enjoy!
Cat says
Wow, what a clever way to make a nutritious & delicious smoothie! It was a hit!
Melanie McDonald says
So pleased you enjoyed it Cat, and thank you for leaving the recipe's first review. It's much appreciated!