High Protein Tofu Smoothie

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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Protein Tofu Smoothie

High Protein Tofu Smoothie (No Banana)

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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


Units Scale
  • 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)


  1. Drain the tofu as much as you can, I like to strain it using a cheesecloth.
  2. Measure the rest of the ingredients and set them aside.
  3. *Note, if the dates are hard, soak them in hot water for 5 minutes, then drain them.
  4. Add the tofu, nut butter, and almond milk first, followed by the rest of the ingredients.
  5. Blend for 3-4 minutes or until smooth.


*For recipe notes, smoothie variations, and more, scroll past the recipe!

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegan


  • 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?

High Protein Tofu Smoothie topped with peanut butter

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

Protein Tofu Smoothie being poured into a glass cup from a blender

You can easily customize this smoothie to suit your available ingredients and taste.

Here are some suggestions I have personally tested:

  1. Sweetness Alternative: You can swap the dates and maple syrup, and use 1 small ripe banana instead.
  2. Chia Seed Substitute: Don’t have chia seeds? You can use oats or flaxseeds instead.
  3. Protein Powder Variation: Experiment with different flavors or types of protein powder, such as chocolate, vanilla, or plant-based options like pea protein.
  4. Nut Butter Swap: Try substituting peanut butter with almond butter, cashew butter, or sunflower seed butter for a change in flavor.
  5. 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.

Protein Tofu Smoothie

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.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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