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    Home » Smoothies

    Silken Tofu Smoothie (Vegan, High-Protein)

    January 23, 2023 by cookingwithelo 6 Comments This post may contain affiliate links.

    Jump to Recipe Jump to Video

    This vegan high-protein smoothie with silken tofu has an incredibly creamy texture and tastes like iced hot chocolate. And no, you don't taste the tofu! One serving contains incredible 22 grams of protein, which is just as much as a protein shake but without protein powder.

    Dark brown smoothie in a ribbed glass.

    This silken tofu smoothie makes a great post-workout or afternoon snack. It has such a rich chocolate taste and a super creamy texture but you would never guess there's tofu in it. Even your kids will like it! You can also have it for breakfast or try one of these breakfast smoothies (coffee breakfast smoothie or chai breakfast smoothie).

    Jump to:
    • 6 reasons to add tofu to your smoothie
    • Key ingredients and substitutions
    • Elo's tips
    • Step-by-step instructions
    • Watch how to make it!
    • Favorite blender for smoothies
    • Frequently asked questions
    • The recipe

    6 reasons to add tofu to your smoothie

    1. Silken tofu, also known as soft tofu is an incredible plant-based protein source that turns any smoothie into a high-protein drink. It has about 8 grams of protein per 100 grams, which is almost as much as Greek yogurt. Hence, why it's great for anyone on a vegan or dairy-free diet.
    2. It's much cleaner than most vegan protein powders. Silken tofu is purely made of water, soybeans, and a coagulant, such as magnesium chloride. In comparison, many protein powders contain long lists of ingredients, including filler ingredients, sweeteners, gums, and flavorings.
    3. It provides an amazing silky-smooth texture to any smoothie and blends easily with other ingredients due to its soft and wobbly consistency.
    4. It has a very neutral taste that cannot be detected in smoothies, especially if they contain fruits, nut butter, or cocoa powder. It also doesn't provide a weird aftertaste.
    5. It's a great substitute for frozen bananas and yogurt.
    6. It's pretty affordable if you consider that one pack of 12 ounces costs between 2 and 3$ in most grocery stores.

    Key ingredients and substitutions

    Ingredients for chocolate silken tofu smoothie with descriptive labels.
    • Silken tofu is the key ingredient for this vegan and high-protein shake. You CANNOT replace it with firm tofu, which would provide a grainy texture.
    • Non-dairy milk is my liquid of choice as it makes the smoothie creamier than water. I use unsweetened soy milk for its neutral taste but you could also use unsweetened almond milk, coconut milk, or (gluten-free) oat milk.
    • Cocoa powder. I like raw unsweetened cocoa powder which has a strong, slightly bitter taste. Feel free to use the cocoa powder you like best as it largely impacts the flavor of this smoothie.
    • Almond butter adds both protein and healthy fats. It also gives the smoothie a nutty flavor that I absolutely love. You can replace it with peanut butter if you prefer.
    • Maple syrup adds a touch of sweetness that balances out the acidity of the cocoa powder. Feel free to leave it out if using sweetened cocoa powder. You can substitute it with date syrup or agave syrup.
    • Vanilla extract adds a hint of vanilla that pairs really well with the chocolate.
    • A pinch of salt really makes all the difference and enhances the chocolate flavor of the smoothie.

    Elo's tips

    1. Adjust sweetness. Depending on how bitter or earthy your cocoa powder is, you may want to add a little more maple syrup.
    2. Add frozen cherries or raspberries if you want a fruity touch.
    3. Add the almond butter as one of the last ingredients to your blender to make sure it blends in perfectly and doesn't stick to the blades or sides of the jar.
    4. You can make this smoothie in a food processor as all the ingredients are super soft if you don't have a blender.
    5. Turn this smoothie into a thick smoothie bowl by adding a frozen banana and topping it with your favorite toppings (e.g., this vanilla almond granola)

    Step-by-step instructions

    Milk, silken tofu, almond butter and cocoa powder in a blender.

    STEP 1: Add all the ingredients to your blender. Start by draining the silken tofu to remove excess water. I simply pour the water away after opening the pack. Then, add the required amount to your blender with the milk, almond butter, cocoa powder, vanilla and salt. I also like adding some ice cubes to make it extra cold.

    Top view of a blended chocolate smoothie with lots of small air bubbles.

    STEP 2: Blend until perfectly smooth. This should take less than 30 seconds. Pour the smoothie into your favorite smoothie jar or a to-go cup and drink it right away.

    Watch how to make it!

    Favorite blender for smoothies

    I use the Kitchenaid K400 for smoothies every single day. It's powerful enough to crush frozen fruits, provides insanely smooth results, and is super easy to clean. If you want to read all the specificities, things I love about this blender, and its pain points you can read my Kitchenaid K400 review.

    Frequently asked questions

    What does silken tofu taste like?

    Silken tofu has a neutral taste that could be described as slightly sweet, nutty and buttery from the soybeans.

    Can you taste the tofu in a tofu smoothie?

    No, you cannot taste the tofu in smoothies. Its very neutral taste is instantly masked by all the other ingredients you're adding (e.g., fruits, nut butter, cocoa powder).

    What kind of tofu is best for smoothies?

    Silken tofu should definitely be your first choice for smoothies. Its soft and wobbly texture blends really easily compared to firm or extra firm tofu, which would provide a grainy consistency.

    How long does silken tofu last in the fridge?

    An opened package of tofu should be consumed within 3 days and stored in a clean airtight container with a little fresh water. Change water daily until consumption.

    Where can you buy silken tofu?

    You can buy silken tofu at most supermarkets or organic shops. It's commonly sold in vacuum-sealed boxes that do not require refrigeration and that can be found in the shelf-stable aisles of the grocery store. You will usually find it next to organic, natural foods or vegetarian products. Sometimes it's also packed in water and stored in the refrigerators of the supermarket.

    Can you eat tofu raw?

    Yes, you can eat tofu right from the package. Technically tofu isn't raw as it's heat-treated during the production process.

    Hand pouring chocolate smoothie into a ribbed glass.

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    The recipe

    Dark brown chocolate smoothie with some air bubbles on top and chocolate shavings.

    Silken Tofu Smoothie (High-Protein, Vegan)

    5 from 9 votes
    This decadent chocolate smoothie with silken tofu has an incredibly creamy texture and 22 gram of protein per serving. No, you don't taste the tofu!
    Print Pin
    Prep Time: 5 minutes minutes
    Total Time: 5 minutes minutes
    Servings: 1
    Author: Eloïse Jennes

    Equipment

    • High speed blender

    Ingredients 

    • ¾ cup (180 ml) cold milk I use unsweetened soy milk
    • 3-4 ice cubes
    • 6 ounces (120 g) silken tofu
    • 1 heaped tablespoon cocoa powder
    • 2 tablespoons almond butter sub peanut butter
    • 1 tablespoon maple syrup
    • ¼ teaspoon vanilla extract
    • 1 pinch of salt

    Instructions

    • Drain the silken tofu to remove excess water.
    • Add the milk, tofu, cocoa powder, almond butter, maple syrup, vanilla extract and a pinch of salt to your blender. I also like adding some ice cubes to make it extra cold.
    • Blend on high until perfectly smooth. Drink straight away.

    Video

    Notes

    1. Don't substitute silken tofu with firm tofu as it would provide a grain texture.
    2. I use raw unsweetened cocoa powder which has a strong, slightly bitter taste. Feel free to use the cocoa powder you like best as it largely impacts the flavor of this smoothie.
    3. Storage tips: an opened package of tofu should be consumed within 3 days and stored in a clean airtight container with a little fresh water. Change water daily until consumption.

    Nutrition

    Calories: 376kcal | Carbohydrates: 20g | Protein: 22g | Fat: 27g | Saturated Fat: 3g | Fiber: 8g | Sugar: 5g
    Leave a rating and comment below! Thank you!Don't forget to mention @cookingwithelo on social media

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    Reader Interactions

    Comments

    1. Kimberly

      January 31, 2023 at 11:08 am

      Such a good recipe for breakfast when you love sweet breakfast but want to take care of your health! As satisfying as bread with chocolate spread but way heathier and the high protein is an extra bonus to keep you full until lunch! 😍🙏🏻

      Reply
      • cookingwithelo

        February 14, 2023 at 2:39 pm

        Yes! Love that you had it for breakfast, I do that too from time to time 😊

        Reply
    2. Tori

      February 11, 2023 at 9:09 am

      5 stars
      Amazing, this smoothie tastes delicious. I ran out of my usual vegan meal replacement powder, I’m so glad to have found your recipe. Thank you

      Reply
      • cookingwithelo

        February 14, 2023 at 2:37 pm

        Oh I love to read this! It really is a great alternative to vegan protein powder shakes. Happy it worked for you.

        Reply
    3. Rosalie

      April 02, 2023 at 11:02 pm

      5 stars
      Tasted really good and met my protein requirements for my workout. It didn't have the weird aftertaste so many protein powders have now that they are using Stevia instead of sugar. I substituted monkfruit sweetener, as I am controlling my blood sugar, and it tasted great. Now for a fruit version.

      Reply
      • cookingwithelo

        April 03, 2023 at 9:46 pm

        Really happy to read that it worked so well for you! Will definitely share a fruity option in the future.

        Reply

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