This silken tofu smoothie is so refreshing and brimming with nutrients! Made with high-protein 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 perfect for post-workout recovery or anytime you crave a boost of nutrition.
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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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.
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.
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
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.
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.
More Breakfast Smoothies and Drinks
I hope you enjoy this silken tofu smoothie. If you try the recipe be sure to comment below and let us know!
Recipe
Silken Tofu Smoothie
Equipment
Ingredients
- 1 cup unsweetened non-dairy milk - or water
- 6 ounces silken tofu
- 2 handfuls baby spinach - or kale
- 1 heaping cup frozen blueberries
- ½ cup frozen raspberries
- half of a frozen banana, optional - omit for a less sweet, more tart smoothie
- 1 small carrot, peeled and chopped
- squeeze of fresh lemon juice, optional
- 1 palmful raw walnuts or pecans - or 1 tablespoon nut butter; or sub hemp seeds
- 1 tablespoon raw cacao powder
- 1 teaspoon spirulina powder, optional
Instructions
- Tip: if you're not sure whether you enjoy the taste of certain ingredients, such as raw greens and spirulina, add these in small amounts and taste as you go.
- Combine all ingredients in a blender. Start on low and gradually increase to high speed. Blend until smooth and creamy.
- Taste and adjust the flavor and consistency as desired. Add more banana for sweetness and for a thicker smoothie. Add a pinch of salt to reduce bitterness.
- Smoothies are best enjoyed immediately, though leftovers will keep for up to 1 day. Store in an airtight jar or container, and keep refrigerated.
Notes
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used.
Amma says
I really like how you’re able to sneak in vegetables in this without tasting it ! I swapped out frozen grapes for the raspberries and used almond butter instead of nuts as suggested. I didn’t find it to be anything big but I did enjoy it, not overwhelming and relaxing.