• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Recipes
  • About
  • Portfolio
  • Contact

Wholefood Soulfood Kitchen

menu icon
go to homepage
  • Recipes
  • About
  • Portfolio
  • Contact
  • Subscribe
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About
    • Portfolio
    • Contact
    • Subscribe
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Recipes » Drinks & Smoothies

    Feb 27, 2023 by Katie

    Silken Tofu Smoothie

    Jump to Recipe Step-by-Step Photos Watch the Video

    Here are three different protein-packed silken tofu smoothie recipes, each offering a creamy, velvety smooth consistency and unique delicious flavors. One fruity, one chocolatey, and one bright green smoothie, all made with silken tofu as their base.

    3 silken tofu smoothies on a marble plate with a straw inside.
    Jump to:
    • Why put tofu into a smoothie?
    • Tofu's nutritional benefits
    • Ingredients & substitution notes
    • Instructions
    • Top tips
    • Variations
    • Optional add-ins
    • Storage
    • FAQ
    • More smoothie recipes
    • 📖 Recipe

    What is easier to put together than a breakfast smoothie or your favorite smoothie combination as an afternoon snack? Nothing, right?

    The fact that silken tofu has a relatively neutral taste makes it a perfect foundation for smoothies allowing other flavors to shine and creates a delightful canvas for additional ingredients.

    I love using silken tofu in desserts such as this Tofu Chocolate Mousse and thought why not using it to create some nutritious smoothie recipes?

    To discover additional recipes featuring silken tofu, browse through our collection of Silken Tofu Recipes.

    Why put tofu into a smoothie?

    Here are a couple of reasons to include tofu in your diet:

    • Packed with Protein. Tofu is made from soy beans and thus a great source of plant based protein. Plus, unlike many other vegan protein sources, tofu contains all nine essential amino acids making it a "complete" type of protein.
    • Dairy-Free: what’s great about tofu is that although it is entirely dairy-free, it is also creamy in texture which is just what we want for our smoothies.
    • Super Customizable: silken tofu has a very mild taste and can carry a myriad of different flavors.

    Tofu's nutritional benefits

    • Complete protein source
    • A source of vitamins and minerals such manganese, copper, selenium, and iron. It's also a good source of calcium.
    • Contains isoflavones which are associated with heart health and reducing osteoporosis.

    Ingredients & substitution notes

    all ingredients needed for a silken tofu smoothie.
    • Base: Silken tofu (not the same as regular firm tofu), frozen banana and milk of choice. I love unsweetened almond milk or oat milk. If you want, you can choose organic silken tofu. I used this non-gmo silken tofu by Mori Nu.
    • Fruit Smoothie: I’ve used a mix of raspberries and strawberries, but you can use blueberries or other mixed berries if you’d prefer. Add in other fruity combinations like mango and pineapple. I prefer adding a tablespoon of maple syrup but this is optional.
    • Peanut Butter Choc Smoothie: switch out the peanut butter for almond butter or cashew butter if you prefer. The dates in this recipe add some additional caramel flavors but if you can’t get hold of any then go head and use honey or maple syrup to sweeten it up.
    • Green Smoothie: you can switch out baby spinach for kale if you’d prefer but you’ll need to have a high -speed blender to get the smoothie silky smooth.

    See recipe card for quantities.

    Instructions

    silken tofu, frozen banana and milk in a blender jug.

    STEP 1: The base. Add the tofu, banana, and milk to the blender.

    blender jug filled with ingredients for a green silken tofu smoothie.

    Option 1: Green Smoothie. Add fresh spinach, pineapple and celery to the base and blend until it's smooth. Add in a little extra milk or water if it’s too thick.

    blender jug filled with ingredients for a peanut butter chocolate silken tofu smoothie.

    Option 2: Chocolate Pb Smoothie. For the chocolate smoothie, add the peanut butter, cocoa powder, and dates to the base of bananas, milk, and tofu and blend until smooth.

    blender jug filled with ingredients for a raspberry tofu smoothie.

    Option 3: Berry Smoothie. For the fruity smoothie, layer your fresh berries and maple syrup (optional) on top of your base and blend until silky.

    Top tips

    • Choose the right type of tofu: The kind of tofu matters! Make sure to use the soft or silken variety of tofu for best results. Keep in mind that silken tofu is not the same as regular tofu.
    • Ripe Bananas: Choose ripe bananas with lots of brown spots to ensure that your smoothie is sweet.
    • Strong blender. Use a strong blender that can blend at high speed to get your ingredients perfectly smooth and velvety.
    • Adjust the sweetness: Feel free to add some sweetness to your smoothie. You can use honey, maple syrup, or dates but be mindful of how much you add to avoid making it too sweet.
    • Experiment with flavors: Experiment with different fruits, vegetables, and flavors to find your favorite combination.
    • Seasonal: Choose seasonal fruit for maximum flavor and benefits.
    • Serve immediately: Silken tofu smoothies are best served immediately after blending to prevent separation and maintain the smooth and creamy texture.
    3 silken tofu smoothies on a marble plate with a straw inside.

    Variations

    • Vegan: Make a vegan version by only using plant-based milk
    • Other Berries: Blend in different kinds of fresh berries – instead of raspberries and strawberries you could use blackberries or bluberries to create a blueberry tofu smoothie or play around with a mix berries

    Optional add-ins

    • Protein Powder: Add a few grams of protein powder for an extra dose of protein.
    • Spices like cinnamon, chai, and cardamon
    • Chia seeds or flax seeds for some healthy fats
    • Matcha tea powder and other superfood powders
    • Vanilla extract

    Storage

    Silken tofu smoothies are best served immediately after blending to prevent separation and maintain the smooth and creamy texture.

    • To store: If you need to store your smoothie transfer into a mason jar with a lid or other airtight container, seal it, and pop it into the fridge. The smoothie will keep for 2-3 days in the refrigerator. When you’re ready to enjoy the leftovers, shake up the smoothie and enjoy!

    FAQ

    Does tofu smoothie taste like tofu?

    So long as the proportions in the recipes are followed, the smoothie should have very little tofu taste.

    Is it necessary to press the tofu before adding it to a smoothie?

    No, silken tofu can’t be pressed because it's too soft. Just make sure to drain the excess water.

    Can I use regular firm or extra firm tofu?

    No, you'll need to use soft tofu to achieve that silky texture.

    Can I use frozen fruits?

    Yes, this will create a refreshing treat. You'll however need to add more milk then!

    More smoothie recipes

    Looking for other recipes like this? Try these:

    • Beetroot Smoothie
    • Pineapple Almond Milk Smoothie
    • Frozen Fruit Smoothie (without yogurt)
    • Banana Carrot Smoothie (3 Ingredients)

    📖 Recipe

    3 silken tofu smoothies on a marble plate with a straw inside.

    Silken Tofu Smoothie (3 ways)

    Author: Katie
    Whip up your version of my silken tofu smoothie recipe, or follow along with my recipes. You will be hooked on this simple way to make creamy, vegan smoothies that taste incredible and make the perfect healthy breakfast packed with protein. Happy blending!
    If you love this recipe as much as we do, click on the 5-stars below!
    5 from 3 votes
    Print Pin Rate
    Prep Time: 5 minutes
    Blending: 1 minute
    Total Time: 6 minutes
    Course: Drinks
    Cuisine: Japanese-Inspired
    Servings: 2 smoothies
    Prevent your screen from going dark

    Ingredients

    The "base"

    • 6 oz silken tofu
    • 1 frozen banana
    • ¾ cup milk of choice

    Green Smoothie

    • 1 handful of fresh spinach ,pre-washed
    • ½ cup fresh pineapple *could use unsweetened, canned
    • 1 stalk of celery ,pre-washed

    Peanut Chocolate Smoothie

    • 1 tablespoon natural peanut butter
    • 1 teaspoon cocoa powder
    • 1 (Medjool) date *or maple syrup or honey

    Berry Smoothie

    • 1 cup fresh berries of choice ,pre-washed *strawberries, raspberries...
    • 1 tablespoon maple syrup *optional

    Instructions

    • Add the ingredients of your favorite smoothie (green, chocolate or berry) to a strong blender and blend until smooth.
    • Adjust consistency. I recommend starting with ¾ cup of milk. Add more milk for a thinner texture.
    • Adjust sweetness. Add your sweetener of choice (more dates, maple syrup, honey) for a sweeter smoothie.
    Pssst...You can find detailed step-by step-photos right above this recipe card

    Video

    Notes

    • Choose the right type of tofu: The kind of tofu matters! Make sure to use the soft or silken variety of tofu for best results. 
    • Ripe Bananas: Choose ripe bananas with lots of brown spots to ensure that your smoothie is sweet.
    • Strong blender. Use a strong blender that can blend at high speed to get your ingredients perfectly smooth and velvety.
    • Frozen Berries/ Fruits: You could use frozen instead of fresh spinach or berries but you need to add more milk.

    Nutrition

    Serving: 1green tofu smoothie. | Calories: 168kcal | Carbohydrates: 30g | Protein: 6g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.5g | Sodium: 50mg | Potassium: 462mg | Fiber: 3g | Sugar: 19g | Vitamin A: 302IU | Vitamin C: 25mg | Calcium: 165mg | Iron: 2mg
    All nutritional information is based on third-party calculations and should be considered estimates.
    Tried this recipe?Leave a rating and comment telling us how you liked it! Or tag @wholefoodsoulfood__kitchen on Instagram so we can admire your creations!

    More Drinks & Smoothies

    • Chocolate Chips Hot Chocolate (without cocoa powder)
    • Lemon Ginger Turmeric Tea
    • Lemon Ginger Turmeric Shot
    • Non Alcoholic Holiday Punch

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    katie author of WSK

    Hi, I'm Katie and I am the face behind this website. Click here to learn more about me and my passion for (healthy) food and photography.

    More about me →

    POPULAR

    • Low Calorie Chocolate Chip Cookies (without butter or eggs)
    • Sweet Potato Red Lentil and Coconut Curry Recipe
    • Ragout of Mushrooms
    • Pancakes Without Baking Powder

    WINTER

    • Vegetarian Potato Soup (Without Bacon)
    • Vegetarian Chili con Carne
    • Vegetarian Ramen Recipe
    • Mushroom Soup Without Cream

    Footer

    ↑ back to top

    More

    • About
    • Contact
    • Portfolio

    • Privacy policy
    • California Privacy Rights
    • Terms of Use
    • Accessibility policy

    Follow & Contact

    • Sign Up! for emails and updates
    • Instagram
    • Pinterest
    • Youtube

    @2023 - Wholefood Soulfood Kitchen. All Rights Reserved.