This silken tofu smoothie blends silken tofu, frozen bananas, and protein powder into a creamy, nutritious breakfast or post-workout snack packed with 36g of protein! A low-effort recipe is ready in 5 minutes!
Silken tofu is incredibly versatile and works beautifully in both sweet and savory recipes. I also use it in favorites like my tofu chocolate pudding, vegan sour cream, and creamy tofu pasta sauce.
Mornings can be hectic, especially during the period when I'm juggling studies, content creation, and my part-time work as a personal trainer. That's when smoothies like this silken tofu smoothie, my peanut butter powder smoothie, or banana oatmeal smoothie become my go-to breakfast!
This one uses silken tofu as its base, giving it a velvety, creamy texture with a subtle protein boost. I usually add protein powder too. Although optional, the high-protein content helps keep me full right through to lunch.
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💚Why you will love this tofu smoothie
- A quick grab-and-go breakfast perfect for busy mornings
- Silken tofu makes creamy and thick smoothies, serving as a dairy-free alternative to yogurt and cottage cheese
- Loaded with plant-based protein and healthy fats to keep you full and energized for hours.
- Highly customizable with various flavor variations!
🥛What you will need
- Banana - Frozen banana works best. If you are using fresh banana, add a few more ice cubes for a colder smoothie.
- Silken tofu - I am using Mori-Nu's extra firm silken tofu. You can use any type of silken tofu (soft, firm, or extra firm). Just avoid regular or firm tofu, as they can make the smoothie gritty.
- Milk - I use Ripple's pea milk to boost the protein content, but feel free to use any milk you have on hand, such as soy, oat, almond, or dairy.
- Nut butter - Adds richness and creaminess. Peanut butter is my favorite, but any nut butter will work.
- Protein powder (optional, not pictured) - I like using Orgain's vanilla protein powder, but you can use any brand you enjoy.
- Maple syrup - For extra sweetness. You can substitute it with agave, stevia, or erythritol, or leave it out if your protein powder is already sweetened.
See the recipe card for full information on ingredients and quantities.
✨Tofu smoothie variations
- Make a smoothie bowl - Omit the milk, and blend until ingredients are smooth using a high-speed blender with tamper. You will need to scrape down the inside of the blender frequently, ensuring that the ingredients are catching the blade.
- Chocolate - Use a chocolate-flavored protein powder, or add 1-2 tablespoons of cocoa powder.
- Strawberry banana - Instead of a whole banana, use ½ a banana + 1 cup of frozen strawberries.
- Blueberry - replace frozen bananas with 1 cup of frozen blueberries.
- Green smoothie - Add a small handful of frozen spinach or kale to your smoothie to get in your daily dose of greens.
- Other additions - Chia or hemp seeds for extra healthy fats, other spices (like pumpkin spice, nutmeg) or vanilla extract for flavor.
🔪How to make
Step 1: Combine all ingredients into a blender.
Step 2: Blend until smooth, adding more milk or sweetener if needed. Serve and enjoy your tofu smoothie!
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✅Helpful tips
- Thickness of smoothie - Following this recipe yields a smoothie with a milkshake-like texture. You can slightly reduce the amount of milk added for a thicker consistency or add more milk to make a runnier smoothie.
- Leftover silken tofu - This recipe uses only ½ block of silken tofu per serving. Store the leftover tofu in an airtight container in the fridge for 2-3 days. You can use it to make another smoothie, top a salad (like my Japanese tofu salad), or whip up a half portion of my silken tofu scramble!
❄️Storing suggestions
Fridge - Store in an airtight container and refrigerate for up to 2 days. Discoloration is normal as banana oxidized.
Freezer - Pour the smoothie into silicone ice cube trays and freeze. When ready to enjoy, let the cubes thaw at room temperature for about 30 minutes or overnight in the fridge. Or, blend them with a splash of milk to enjoy immediately.
❔Commonly asked questions
Silken or soft tofu works best, as it blends easily and creates a smooth, creamy texture.
If using medium or firm tofu, a high-speed blender is strongly recommended to avoid a gritty consistency. Do not that they might yield smoothie with a stronger soy flavor.
Tofu, especially silken tofu, is excellent in smoothies. Their creamy, custard-like texture adds thickness and richness to smoothies without the addition of dairy products like yogurt.
Additionally, tofu also gives a modest boost of plant-based protein to your smoothies without affecting the flavor.
Yes! You can easily make a tofu smoothie without bananas. Just swap them out for other fruits like blueberries, mango, or pineapple chunks.
📖 Recipe
Creamy Silken Tofu Smoothie
Equipment
Ingredients
- ½ block silken tofu about 5oz/140g
- 1 large frozen banana *
- ½ cup ice cubes
- ¼ cup soy milk or other kinds of milk
- 1 tablespoon peanut butter or nut butter of choice
- ½ teaspoon ground cinnamon
- 1 scoop protein powder about 30g (optional, but highly recommended)**
- 1 tablespoon maple syrup or another type of sweetener (optional)***
Instructions
- Place all ingredients into a blender.
- Blend until smooth. Serve and enjoy immediately.
Notes
- Thickness of smoothie - Following this recipe yields a smoothie with a milkshake-like texture. You can slightly reduce the amount of milk added for a thicker consistency or add more milk to make a runnier smoothie.
- Storing leftover tofu - Store the leftover tofu in an airtight container in the fridge for 2-3 days. You can use it to make another smoothie, top salads, or make ½ batch of my Japanese tofu salad.
Save this recipe!
Email yourself a link to this page and come back later.
Also get a FREE high-protein vegan recipe eBook + weekly new recipes! Unsubscribe anytime.
Nutrition
Nutrition info calculated is just a rough estimate and is provided as a courtesy. Bear in mind that value will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it is highly recommended that you calculate it on your own with the actual amount and type of ingredient used.
Jetta says
It's very tasty