If you are after a protein shake with a twist, what better smoothie recipe for you than a high-protein tofu smoothie?
If you like tofu but haven’t had tofu in your smoothies before, I honestly recommend that you try it.
Tofu isn’t just for savory meals for your lunch box, or your stir-fry for dinner, tofu is so versatile, and it’s actually used in many desserts too.
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High Protein Tofu Smoothie (No Banana)
Power up with a high-protein tofu smoothie, blending silken tofu, peanut butter, protein powder, almond milk, and a touch of maple syrup for a delicious, energizing treat.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 cup silken tofu
- 2 small scoops of protein powder (I used brown rice protein powder)
- 3 dates (pitted)
- 1 tbsp of chia seeds
- 1 tbsp maple syrup
- 1 tbsp of peanut butter
- 1/2 cup of milk almond (vanilla)
Instructions
- Drain the tofu as much as you can, I like to strain it using a cheesecloth.
- Measure the rest of the ingredients and set them aside.
- *Note, if the dates are hard, soak them in hot water for 5 minutes, then drain them.
- Add the tofu, nut butter, and almond milk first, followed by the rest of the ingredients.
- Blend for 3-4 minutes or until smooth.
Notes
*For recipe notes, smoothie variations, and more, scroll past the recipe!
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegan
Nutrition
- Serving Size: 1 smoothie
- Calories: 560
- Sugar: 24.3g
- Fat: 17g
- Carbohydrates: 55.1g
- Fiber: 7.2g
- Protein: 40.2g
Why Use Tofu In Your Shakes?
Adding tofu to your smoothies can sound a bit weird, but it adds extra protein and creaminess.
If you are vegan, adding tofu to your smoothies is a wonderful way to add more protein to your diet.
Other reasons include:
- Tofu is a rich source of plant-based protein: It provides essential amino acids necessary for muscle repair and growth, making it an excellent option for those following a vegan or vegetarian diet.
- Versatile ingredient: Tofu blends easily into smoothies, adding creaminess and thickness without altering the flavor profile significantly.
- Low in calories and fat: Tofu is a nutritious addition to smoothies for those looking to manage their weight while still getting essential nutrients.
- High in calcium: Tofu is a good source of calcium, promoting bone health and strength.
- Lactose-free: Suitable for individuals with lactose intolerance, tofu offers a dairy-free alternative to traditional milk-based smoothies.
- Boosts satiety: The protein and fiber in tofu help increase feelings of fullness, aiding in appetite control.
- Low in sugar: Tofu is naturally low in sugar, making it a suitable choice for those monitoring their sugar intake and seeking balanced nutrition in their smoothies.
If you love this tofu shake, I think you will also like my chocolate and tofu shake, as well as my coffee tofu shake!
Tofu Shake Variations & Recipe Notes
You can easily customize this smoothie to suit your available ingredients and taste.
Here are some suggestions I have personally tested:
- Sweetness Alternative: You can swap the dates and maple syrup, and use 1 small ripe banana instead.
- Chia Seed Substitute: Don’t have chia seeds? You can use oats or flaxseeds instead.
- Protein Powder Variation: Experiment with different flavors or types of protein powder, such as chocolate, vanilla, or plant-based options like pea protein.
- Nut Butter Swap: Try substituting peanut butter with almond butter, cashew butter, or sunflower seed butter for a change in flavor.
- Milk Alternative: If almond milk isn’t available, try other dairy-free options like soy milk, oat milk, or coconut milk to suit personal preferences or dietary needs.
Blender Compatability:
| Blender Type | Suitability |
|---|---|
| Nutribullet 600 | ✓ |
| Vitamix Blender Propel 510 | ✓ |
| BlendJet 4000mAh | x |
| Ninja Blender BL610 | ✓ |
| Oster 6640 Blender | x |
| Hamilton Beach 58148A Blender | x |
| AMZChef Blender 1800 W | ✓ |
| Wamife Blender | ✓ |
How To Store The Smoothie
The smoothie recipe serves one, but you can easily double or triple the recipe.
If you do decide to create a bigger batch, so you can have smoothies ready to go, here is how to store the additional servings so they can last longer and taste fresh:
- Pour the blended smoothie straight out of the blender into your air-tight bottles.
- Tightly close the lid of the bottles.
- Put the bottles with the smoothies in the fridge.
- Consume the smoothies within 2-3 days.