Silken Tofu Smoothie

This silken tofu smoothie is so refreshing and packed with wholesome ingredients! Made with silken tofu, frozen berries, cacao, greens, and optional spirulina, it's one of the healthiest smoothies around. And yes, it's also delicious! Dairy-free, vegan, and gluten-free, it's great for post-workout recovery or anytime you're craving a nutritious boost.

A large glass Mason jar filled with creamy tofu smoothie.

Why You'll Love It

Do you ever feel like your body needs a nutrition hug? You know, like a supercharged dose of all the best stuff?! I think we all find ourselves there from time to time.

Whether you're in training for an endurance event, which puts the body through extra oxidative stress, or you were out late partying with friends, this antioxidant-rich tofu smoothie has your back!

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Why You'll Love It
Ingredient Notes
Optional Nutrient Boosters
Smoothie Tips
How to Store
FAQs
More Breakfast Smoothies and Drinks
Recipe
💬 Comments

It's nice knowing how to combine all of these healthy superfoods into a cool and creamy smoothie, that actually tastes good!

The beauty of this smoothie is that it's easy to always keep the ingredients on hand. So it's fairly pantry-friendly, even though some of the ingredients are from the freezer.

This tofu smoothie can also be customized any way you like! If there's an ingredient you don't love, feel free to omit it or add more of another ingredient that you DO enjoy to tweak the flavor.

Tofu smoothie benefits:

dairy-free, vegan, and gluten-free
high in Omega-3 fatty acids and plant protein
contains a variety of antioxidants
great as an on-the-go meal replacement or snack
ready in under 10 minutes!

For more ways to use silken tofu, don't miss tofu breakfast pudding and our new favorite dinner, tofu pasta sauce.

Labeled photo of the ingredients needed to make an antioxidant rich tofu smoothie.

Ingredient Notes

water or non-dairy milk - use any type of milk you enjoy, such as almond, oat, or soy milk.
tofu - look for soft or silken tofu. I prefer the refrigerated type, usually found near the produce section, because I think it has a cleaner, milder flavor. But shelf-stable, boxed type of silken tofu may also be used. Mori-Nu is a common brand.
frozen berries - I like to use primarily frozen blueberries in this smoothie, with other varieties, like raspberries and strawberries, serving as back up. Berries are not only delicious, they're one of the most antioxidant-rich superfoods known to man.
nuts or seeds - when it comes to foods highest in antioxidants, pecans and walnuts are near the top of the list. If you have an allergy to tree nuts, hemp seeds and pumpkin seeds are equally as nutritious.
banana - we often make this smoothie without banana, and it's still fantastic. But obviously, bananas are a standard ingredient in smoothies for good reason. They're a good source of vitamin B6, potassium, magnesium, fiber, and vitamin C. They also thicken a smoothie and add sweetness.
salt - optional; if you're including greens and/or spirulina and are sensitive to bitterness, a tiny pinch of sea salt or mineral salt can make the smoothie more palatable.

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Optional Nutrient Boosters

raw greens - spinach is an easy choice for smoothies since it has a milder flavor than the more bitter greens like kale. Spinach is also rich in a wide variety of vitamins and minerals.
raw cacao powder - one of the most famous superfoods of all, cacao is high in calcium, zinc, copper, and selenium, and is one of the highest sources of magnesium found in nature. And according to a Food & Wine article about the benefits of cacao, it contains more antioxidants per gram than blueberries, goji berries, red wine, raisins, prunes, and pomegranates.
carrot - carrots are an excellent source of beta carotene, an antioxidant our bodies convert into Vitamin A. They are also high in fiber, vitamin K1, and potassium. Carrots are low in calories and helpful for weight loss, and have been linked to lower cholesterol, improved eye health, and a reduced risk of cancer (source).
spirulina - a type of algae, spirulina is rich in nutrients and known for its antioxidant content. It does have a strong "green" flavor, so it may not be right for everyone. But we find that a small amount, around 1 teaspoon, blends seamlessly into this tofu smoothie. I'm currently using this spirulina powder.
protein powder - tofu gives this smoothie plenty of protein, but nothing says you can't also add a scoop of your favorite plant-based protein powder!
spices and herbs - these may not be the first foods you think of when thinking about antioxidants, but many spices and herbs are actually a great source of antioxidants. Experiment with turmeric, cinnamon, and chai spice; also try adding fresh basil, parsley, or cilantro to your smoothies.

See recipe card below for quantities and full recipe.

Silken tofu, cacao, frozen blueberries, and raspberries inside a blender jar.

Smoothie Tips

Start on low speed and gradually increase the blender to high speed.
If you're new to including greens and other vegetables in smoothies, start with small amounts and taste as you go. For example, you can always add more spirulina, but it will be difficult to tone down the flavor if you add too much.
Frozen fruit is perfect for smoothies because it creates a thick and creamy consistency. This means you won't need to use ice cubes, which tends to water down a smoothie. Also, frozen fruit was usually picked at its peak ripeness (this means the best flavor and nutrition), and it's available year-round.
If you have an abundance of fresh berries purchased in season, you can freeze them for later. Wash and dry the berries, then spread out on a baking sheet and place in the freezer. Once the berries are frozen, transfer to a freezer bag.

Tip! If you don't own a high-speed blender like a Vitamix, you may want to avoid ingredients that are especially hard or tough, like carrots, dates, or whole nuts.

How to Store

For the best flavor and nutrition, smoothies are best enjoyed immediately after blending. If you're taking it to-go or have leftovers, the smoothie can be stored in the refrigerator in an airtight container for up to 24 hours.

You can also freeze the smoothie for later. Pour into a freezer-safe, airtight container and freeze for up to three months. To thaw frozen smoothie, place it in the refrigerator for several hours or overnight. Shake it up or blend briefly to make it creamy again.

FAQs

Can you eat tofu raw?

Technically tofu isn't raw since it is made from cooked soybeans. But yes, it's perfectly fine to eat uncooked tofu, straight from the package.

Which tofu is best for smoothies?

Silken tofu is best for smoothies because it has a higher water content and milder flavor than firmer varieties. Technically, you can use firm tofu in smoothies, but it will create a much thicker consistency and, depending on the other ingredients, may overwhelm the flavor. If firm tofu must be used, reduce the amount since it is more concentrated than silken tofu.