Top 5 Tofu Smoothie Recipes with Health Benefits and Ingredients

Tofu – it’s not just for stir-fries anymore.

If you’re still trying to wrap your head around tofu, take a look at these 5 tofu smoothie recipes, full of health benefits and ingredients that will help you forget all about the stinky cheese-like blocks of soybean curd.

Tofu is an excellent source of protein and contains all the essential amino acids your body needs. It’s also low in calories and fat, making it a great addition to any smoothie. So whether you’re looking to build muscle, lose weight, or just boost your overall health, these recipes will do the trick!

Tofu is a great substitute and it offers a range of health benefits.

Tofu is a great substitute for other high-fat foods, like cheese and sour cream. It’s high in protein and low in calories, which means it will fill you up without causing weight gain. Tofu is also an excellent source of iron and calcium, as well as B vitamins such as vitamin B6 (pyridoxine), riboflavin (vitamin B2), niacin (vitamin B3), and folic acid.

Tofu contains magnesium—an essential mineral necessary for maintaining normal nerve function that many people do not get enough of—as well as selenium and copper.

#1 Tofu, Banana & Blueberry Smoothie


* 1 cup soy milk or almond milk
* 1/2 cup blueberries, fresh or frozen
* 1 small banana, peeled and sliced into chunks
* 1 (4 oz.) package firm tofu, drained and cubed*

You can also use silken tofu for a silkier texture. Just be sure to drain it thoroughly before adding it to your smoothie!



Add all the ingredients to your blender or food processor; blend until completely smooth. Serve immediately over ice cubes if desired. If you’d like to make this recipe ahead of time (like overnight), just add extra honey or sugar in compensating for any loss of sweetness that may occur during storage. This step is optional—but we recommend doing so! It’ll help ensure that everything tastes perfect when you’re ready for a smoothie break.


This smoothie is a great source of protein, vitamins, and minerals. Tofu is an excellent source of protein and provides all the essential amino acids your body needs. Banana is a good source of dietary potassium, vitamin C, dietary fiber, and vitamin B6. Blueberries are an excellent source of antioxidants and phytonutrients.

#2 Tofu, Strawberry & Kiwi Smoothie


* 1/2 cup tofu, cut into cubes
* 1/2 cup strawberries, sliced
* 1/2 kiwi, peeled and sliced
* 1 teaspoon vanilla extract
* 3 tablespoons honey (optional)


1. Combine the ingredients in a blender and puree until smooth, about 2 minutes. Transfer to a glass and serve immediately.

2. To store the smoothie: Pour into a large container and place in the refrigerator for up to 3 days.


Some potential health benefits of consuming tofu, strawberry & kiwi smoothie may include:


The antioxidants present in strawberries and kiwis may help to protect the heart by reducing inflammation and oxidative stress. Tofu is also a good source of omega-3 fatty acids, which are known to promote heart health by helping to reduce blood pressure and cholesterol levels.


The omega-3 fatty acids in tofu may help to improve cognitive function and reduce the risk of age-related cognitive decline. The antioxidants in strawberries and kiwis may also help to protect the brain from damage caused by free radicals.


The vitamins C and E present in strawberries and kiwis may help to boost the immune system by reducing inflammation and protecting cells from damage. Tofu is also a good source of selenium, which is an essential mineral for immune function.


The antioxidants present in strawberries and kiwis may help to protect the skin from damage caused by free radicals, while the omega-3 fatty acids in tofu can help to keep the skin hydrated.

#3 Tofu, Mango & Peach Smoothie


* 1 cup soy milk
* 1 cup frozen mango
* 1 cup frozen peach
* 1/2 cup tofu
* 1/2 cup ice (optional)
* 1/2 cup spinach (optional)
* 1/2 cup almond milk

During breakfast, I like to add a little almond milk and blueberries on top of this smoothie to make it more filling and nutritious. This makes for a great breakfast smoothie when you don’t have time to sit down for a meal but want something healthy and delicious!


Place all ingredients in a blender and blend until smooth. Pour into two glasses, garnish with a mango slice and enjoy!


This smoothie is a good source of vitamins A and C, as well as fiber. Mangoes are also a good source of antioxidants. Tofu provides protein and essential nutrients, such as iron and calcium. Peaches are a good source of vitamins A and C, as well as fiber.

#4 Tofu, Pineapple & Orange Smoothie


* 1 cup pineapple chunks
* cup orange juice
* 1 cup vanilla soy milk


Add all ingredients to a blender and blend on high speed until smooth, about 30 seconds or so. Pour into 2 glasses and serve immediately with crushed ice if desired.


Some potential health benefits of consuming tofu, pineapple & orange smoothie may include:

1. BOOSTING ENERGY LEVELS: The natural sugars in pineapple and orange can help to give you an energy boost, while the protein in tofu can help to sustain that energy.

2. SUPPORTING IMMUNE FUNCTION: Pineapple and orange are both rich in vitamin C, which is essential for a healthy immune system.

3. IMPROVING DIGESTION: Tofu is a good source of dietary fiber, which can help to keep your digestive system functioning properly.

4. PROMOTING HEALTHY SKIN: Vitamin C is also important for collagen production, which helps to keep skin looking youthful and radiant.

5. REDUCING INFLAMMATION: The anti-inflammatory properties of pineapple and orange may help to reduce swelling and pain associated with conditions like arthritis or carpal tunnel syndrome.

#5 Tofu, Berry & Beet Smoothie


* Watermelon, chopped
* Blueberries (or any other berry)
* Cranberries, fresh or frozen
* Sweetened condensed milk, 1 tablespoon (optional)


Place all ingredients in a blender and blend until smooth. Add more water if you want a thinner consistency. Store in an airtight container in the fridge for up to 2 days. Serve cold or over ice.


This smoothie is packed with nutrients that can offer a range of health benefits, including improved heart health, reduced inflammation, and better blood sugar control.

Tofu is a good source of protein and contains all nine essential amino acids. It is also a good source of iron, calcium, and magnesium. Tofu has been shown to lower cholesterol and triglyceride levels and improve blood sugar control in people with diabetes.

Berry & Beet Smoothie is also a good source of fiber, vitamins A, C, and K, and potassium. Fiber helps to promote regularity, reduce cholesterol levels, and control blood sugar levels. The vitamins and minerals in this smoothie can help to boost the immune system, support bone health, and protect against free radical damage.

Tofu can be used in smoothies to add protein and other nutrients, as well as thicken the drink.

Tofu is a good source of protein and other nutrients. It’s high in iron, calcium, magnesium, zinc, and selenium.

If you’re planning on using tofu in your smoothie recipes, look for the organic variety (it can be more expensive) with no added flavors or preservatives.


Tofu smoothie recipes are rather simple to make, so it likely only takes you a few minutes to pull together the ingredients and blend them up. That said, some basic ingredients give the drink its pleasant texture and flavor. Top your morning off with a creamy tofu smoothie and wake up to better health!


Frequently Asked Questions About Tofu Smoothies

What is Tofu?

Tofu, which can mean “soy” in Japanese, is made from soybeans (or more specifically soya beans). Soybeans can be made to become tofu by boiling them and then pressing the resulting curds into a block form — just like what we see in grocery stores. It’s high protein makes Tofu a great choice for vegans.

What Does Tofu Taste Like?

The taste of tofu varies depending on how long you cook it. The longer you boil it, the softer and creamier it will get. You can also add different seasonings to make your own flavor profile.

How Do I Make Tofu Smoothies?

See the recipes above. Also you can use any kind of smoothie recipe as long as you replace the milk with tofu. If you want to try out some new recipes, check out these vegan breakfast ideas: Vegan Breakfast Ideas

How Many Calories are in Tofu?

A cup of tofu has about 120 calories. This is less than one serving of meat but still contains all the essential nutrients needed for good health.

Is Tofu Healthy?

Yes! Tofu is packed full of vitamins and minerals such as vitamin B12, calcium, iron, zinc, potassium, magnesium, phosphorus, riboflavin, niacin, thiamine, folate, copper, manganese, selenium, iodine and pantothenic acid.

Does Tofu have a lot of Protein?

Yes it does. One cup of tofu provides about 12 grams of protein. That’s almost double the amount of protein that is found in most other foods.

Can I Eat Too Much Tofu?

No! Just like any food, too much tofu can cause problems. However, if you eat too little tofu, you may not get enough nutrition. So don’t worry about eating too much tofu.

How Long Can I Keep My Tofu In The Refrigerator?

You should keep your tofu refrigerated at all times. However, if you are going to store it in the refrigerator, you may need to drain off some liquid before storing it. This helps prevent mold growth.

Can I Freeze Tofu?

Yes, you can freeze tofu just like you would freeze other foods. Just wrap it well in plastic wrap before freezing. Once frozen, you can keep it in the freezer until ready to eat.

How Long Can I Keep Frozen Tofu?

Freezing tofu does not affect its shelf life. You can keep frozen tofu in the freezer for up to three months.

Where Can I Buy Tofu?

If you don’t have access to fresh tofu, you can buy it online. There are many websites where you can find it. Also if you have a Whole Foods or an Asian specialty grocery store nearby, you’ll likely find some in stock. We really like to go shopping in the various niche grocery stores because they have so many good things to find.

Do I Need To Drain Tofu Before Using It?

Yes, you do. When you purchase tofu, it comes packaged in water. So when you open it, you need to drain this excess water away. Simply place the package in a colander over a bowl and let it sit for a few minutes. Then transfer the drained tofu to another container.

Is Tofu the Same as Tempeh?

Tofu and tempeh are both fermented soy products. They are very similar in texture and nutritional value. Both contain lots of fiber, protein, and healthy fats.

But there are differences between the two. For example, tempeh is usually sold in larger blocks while tofu is available in smaller packages.

Tempeh is a type of tofu that is fermented for several days before cooking. Tempeh has an even chewier texture than tofu, making it a good alternative for meatier dishes. It also has a richer nuttier taste than tofu.

Tofu is made by starting with condensed unfermented soy milk and then processing it into a solid white block. The flavor is somewhat bland and it can absorb other flavors when mixed in. It’s a softer consistency than Tempeh, making it better suited for smoothies.

Does Tofu Have Any Health Benefits?

Yes! Several studies found that tofu contains many health benefits.

Here’s a few:

It’s high in protein. One cup of tofu contains 13 grams of protein. That’s more than twice the amount of protein found in one ounce of beef.

It’s low in fat. A single serving of tofu only contains 1 gram of fat. Compare that to 3 ounces of ground beef which contains 6 grams of fat.

It’s rich in calcium. Calcium is important for strong bones and teeth. One cup of tofu provides nearly 400 percent of the recommended daily intake of calcium.

It’s high in iron. Iron is essential for red blood cells, which carry oxygen throughout our bodies. One cup of tofu offers almost 10 percent of the recommended daily allowance of iron.

What is Extra Firm Tofu?

Extra firm tofu is firmer than regular tofu. It is made by pressing the curds (the soft part) out of the soybeans. This results in a denser product with a firmer texture.

The downside is that extra firm tofu tends to be drier than regular tofu. If you want something creamy, try using silken tofu instead.

What Is Silken Tofu?

Silken tofu is soft and creamy. It’s often used in desserts and sauces.

Can I Use Regular Tofu Instead Of Silken Tofu In My Smoothie?

You can use regular tofu in your smoothie. Just make sure to drain it first. Place the package in a colandar over a bowl and let stand for about 5-10 minutes. Transfer the drained tofu to a new container.




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