The Best High Protein Tofu
Smoothie
“I made this for breakfast this AM...really good! Def couldn't taste the tofu.”
“Hi Allie, This was excellent. I didn’t know how much peanut butter to put in so I put in a…”
This tofu smoothie has completely changed how I think about “healthy” smoothies. It’s thick, ultra creamy, and actually satisfying—no watery texture, no chalky protein powder, no weird aftertaste. The secret is silken tofu, which blends right in and gives this that rich, almost milkshake-like consistency while adding a solid protein boost (20g in one serving! 😯). You truly cannot taste it – I even gave my husband some sips and he never guessed their was tofu hidden inside! If most smoothies leave you hungry an hour later, this is the one that finally won’t.
What is silken tofu?
Silken tofu is a very soft tofu found at most grocery stores. It is made by coagulating soy milk without pressing, resulting in a custard-like texture.
It has higher moisture content compared to other types of tofu.
✔️Want to learn more about silken tofu and how to use it? Check out this post all about silken tofu with all the best tips and tricks!
Can you use silken tofu in a smoothie?
The answer of course is…yes!
Silken tofu is creamy and “custard–like” and adds a thickness, creaminess, and richness to smoothies that otherwise might require dairy or caloric ingredients.
It blends like a dream within seconds!
Silken tofu also adds some extra protein. Silken tofu is not as high in protein as firm tofu, but it still adds a little extra boost to our smoothie which will help keep you fuller longer. This smoothie has a shocking 20g of protein, half of which comes from the silken tofu!
What you need to make a tofu smoothie ✔️
- Silken or soft tofu: I recommend using the refrigerated silken or soft tofu, rather than the shelf-stable versions, as it will add a fresh texture and temperature. You can use either silken or soft tofu to achieve similar results.
- Frozen fruit: You need some frozen blueberries (regular or wild) and 1 medium frozen banana. The frozen fruit will add to the creamy texture of the smoothie.
- Peanut butter: Adds a boost of flavor (and protein!). I love to use a natural, creamy peanut butter for the best flavor.
- Other additions: Ground flaxseed for extra omegas (and adds to the creamy texture), non–dairy milk (my favorite is soy milk for more protein), and maple syrup (optional for more sweetness to your smoothie).
See recipe card for full ingredient list and quantities.
How to Make a Tofu Smoothie
▶︎For one smoothie, I like to use approximately 6–8 oz of chilled silken tofu. Most packages come in 14-16 oz so you usually can eye-ball about half the package per smoothie. No need to press or blot your tofu before adding it to your smoothie.
▶︎Simply add all your ingredients including frozen fruit, silken tofu, and milk of choice to your blender and blend until smooth.
▶︎You can easily turn it into a smoothie bowl! Start with only 1/4 cup of milk and use a high speed blender with a tamper (a plastic piece used for high speed blenders to help stir the ingredients). Slowly add more milk and stop frequently to use the tamper as needed to get desired texture. Top with granola, hemp seeds, fresh fruit, nuts, and more!
What else can I add to this smoothie?
- Other types of frozen fruit – raspberries, mixed berries, cherries, spinach, mango, pineapple, and more! (Adjust the liquid if needed for desired consistency)
- Different types of nut or seed butters – almond butter, cashew butter, sunflower butter, and more!
- More nutritional boosts – vegan protein powder, hemp seeds, chia seeds, maca powder, non-dairy yogurt (I love Silk yogurt), and more!
- Other sweeteners – soft medjool dates, agave, honey, and more
Common FAQs:
There are lots of great blenders to make smoothies. You don’t need a high tech or expensive high speed blender to make a quality smoothie. A basic, affordable model will do fine such as this one from Hamilton Beach that has great reviews!
If you want to make smoothie bowls, you may need a better high speed blender like a Vitamix to create that smooth, thick texture.
Fridge – You can store the leftover smoothie in the fridge for 1 days. It will discolor a little bit and not have the same texture, but will still be delicious one day later.
Freezer – You can freeze leftover silken tofu smoothie by putting it in a freezer safe jar. Freeze for up to 1 month and thaw out in the fridge overnight before enjoying the next morning!
Silken or soft tofu works the best for smoothies because it naturally is creamy with a high water content. I do not recommend using a firm tofu because it is denser and not as creamy.
You won’t taste the tofu at all. In fact, I made my husband one and he didn’t believe me when I told him after his first sip.
Love smoothies? Try out my healthy gut smoothie to fuel your gut microbiome! This is a personal fave!
❓Did you know you can use silken tofu to make delicious desserts?! This tofu chocolate mousse is velvety and decadent and you would never guess tofu is the star ingredient to this recipe!
Tips for the Best Tofu Smoothie
- No need to press or blot your tofu before adding it to your smoothie.
- Use refrigerated silken or soft tofu to create the best flavor and texture for your smoothie.
- To make this a smoothie bowl, add only 1/4 cup of milk to start and use a high speed blender with a tamper. Patiently blend until desired consistency.
- You can save leftover silken tofu in the fridge or freezer. It actually freezes well for future smoothies!
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Creamy Blueberry Tofu Smoothie (High Protein)
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Ingredients
- 6-8 oz silken or soft tofu
- 3/4 cup non-dairy milk my favorite is soy
- 1 cup frozen blueberries
- 1 medium frozen banana
- 1 tbsp ground flaxseed
- 1-2 tbsp maple syrup optional – if you want it sweeter
Optional toppings
- swirls of peanut butter
- hemp seeds
- granola
- fresh blueberries
Instructions
- Add all ingredients to a blender and blend until smooth. Enjoy in a tall glass. You can top with fresh blueberries, hemp seeds, granola, and more if desired!
Notes
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- No need to press or blot your tofu before adding it to your smoothie.
- Use refrigerated silken or soft tofu to create the best flavor and texture for your smoothie.
-
- To make this a smoothie bowl, add only 1/4 cup of milk to start and use a high speed blender with a tamper. Patiently blend until desired consistency.
I tried this silken tofu smoothie this morning and it is delicious and refreshing – would definitely make again!
Never though of using silken tofu for our smoothies until I found your recipe, such a wonderful idea to fill the smoothie with protein!
I love experimenting with smoothies and this silken tofu one did not disappoint!! The silken tofu made it extra smooth and I added some mango and chia seeds for an extra boost. It was so delicious and a great way to start my day! Ty!!!
This is a creamy and delicious smoothie!
Glad you enjoyed it Ann! Thanks for your review 🙂
My first time trying tofu in a smoothie and it was delicious! You couldn’t even tell there was tofu in it.
Love the idea of tofu in a smoothie but I don’t love banana. So I left it out and didn’t love the flavor. Texture was great and nutrition is great! But it had an overwhelming tofu flavor. So then I dumped it back in the blender and added banana and it was okay, but it just tasted like banana.
Hi Nicole,
The banana is pretty helpful to mask tofu taste – but sorry you weren’t a fan of that flavor! You could always add less tofu (I said 6-8 oz in the recipe but you could do less). Did you add the 1 cup of berries? I find that blueberries add tons of flavor but you could also try other berries!
Hi Allie,
This was excellent. I didn’t know how much peanut butter to put in so I put in a tablespoon. Wow was this ever a great smoothie! I added in a tablespoon of hemp heart and chia seeds to the blender instead of as a garnish and since I didn’t have a frozen banana ready to go I threw in a few ice cubes. Also used two dates instead of sweetener. Yum yum. This is a keeper
Neri
Thank you so much Neri! I love the idea of the dates – I will give that a try next time 🙂
I made this for breakfast this AM…really good! Def couldn’t taste the tofu.