The Best Tofu Smoothies for Breakfast
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Are you looking for a quick and easy way to add more protein and fiber to your breakfast routine? If so, you might want to give tofu smoothies a try. Tofu is a great choice for smoothies because it is high in protein and low in fat. It also has a mild flavor that blends well with many different ingredients. In addition, tofu is a good source of calcium, magnesium and zinc.
See our complete guide for how to use silken tofu in smoothies
Why is Tofu a Good Choice for Smoothies?
Tofu is a good choice for smoothies because it is:
- High in complete protein, containing all the essential amino acids
- Low in fat
- A good source of calcium, magnesium and zinc
- Mild in flavor
- Blends well with many different ingredients
Nutrition Information for Tofu
This is for a 3.5oz (100g) serving of calcium-set tofu.
- Calories: 144
- Protein: 17 grams
- Carbs: 3 grams
- Fiber: 2 grams
- Fat: 9 grams
- Calcium: 53% of the Daily Value (DV)
- Manganese: 51% of the DV
- Copper: 42% of the DV
- Selenium: 32% of the DV
- Vitamin A: 18% of the DV
- Phosphorus: 15% of the DV
- Iron: 15% of the DV
- Magnesium: 14% of the DV
- Zinc: 14% of the DV
Source: Healthline – What is Tofu and is it Healthy?
What Type of Tofu is Best for Smoothies?
The best type of tofu for smoothies is silken or soft tofu. These types of tofu have a smoother texture that blends well with other ingredients.
If you use “regular tofu” such as firm tofu you might find that you still have chunks left over after you blend. A very high powered blender should be able to make it work with extra liquid, but for best results stick with silken or soft tofu.
In our house, we always buy organic tofu or those labeled non-GMO. We aren’t sure of the long-term effects of GMO’s so our family tries to avoid them. Choose the soy products that are best for your family.
What Other Ingredients Work Well With Tofu in Smoothies?
There are many different ingredients that work well with tofu in smoothies. Some of our favorites include:
Fruit: Add your favorite fruits to your smoothie for sweetness and added nutrients. Berries, bananas, and mango are all great choices. The mild flavor of tofu tends to take on the taste of what it’s cooked or blended with, so you will just taste the sweetness of the fruit.
Vegetables: Adding veggies to your smoothie is a great way to increase the nutrient density. Try adding spinach or kale for a nutrient boost, or even frozen cauliflower, which also hides well in smoothies.
Dairy-Free Milk: Tofu smoothies are usually dairy-free, so you might want to use a plant-based milk such as almond milk or coconut milk. For even more protein try soy milk.
Nut Butter: Add a spoonful of nut butter such as peanut butter or almond butter to your smoothie for added protein and healthy fat.
Yogurt: If you can tolerate dairy, yogurt is a great choice for smoothies. Greek yogurt is especially high in protein. You can find nondairy yogurts near the tofu in your grocery store to keep it vegan – even plant-based Greek yogurts!
What Nutrients are Best for a Breakfast Smoothie?
Benefits of protein in the morning:
– Protein helps to keep you feeling full throughout the day
– Protein is essential for building and repairing muscle tissue
– Protein can help you lose weight or maintain a healthy weight
Benefits of fiber in the morning:
– Fiber helps to regulate digestion and elimination
– Fiber can help to prevent constipation and diarrhea
– Fiber can reduce the risk of heart disease and other chronic diseases
The smoothies listed below contain both protein from the silken tofu and fiber from fruits, oats and vegetables, making them perfect for a quick breakfast on the go!
How to Make a Tofu Smoothie
When making a tofu smoothie, remember to use soft or silken tofu for best results. You can find this type of tofu in the refrigerated section of your grocery store near the other soy products.
Here is a basic recipe to get you started:
1 cup fruit (fresh or frozen)
1/2 cup dairy-free milk
1/2 cup soft or silken tofu
1 tablespoon nut butter, oats, hemp seeds or chia seeds
Blend all ingredients together until smooth. Add more milk if needed to reach desired consistency.
Enjoy immediately!
Tofu Smoothie Recipes
Now that you know how to make a basic tofu smoothie, here are some recipes to get you started. Remember to experiment and add your favorite fruits, veggies, and dairy-free milks to create a smoothie that’s perfect for you!
Strawberry Banana Tofu Smoothie
1 cup strawberries (fresh or frozen)
1 frozen banana
1/2 cup almond milk
1/2 cup soft or silken tofu
1 tablespoon honey
1 Tbsp dried goji berries (optional)
Blend all ingredients together until smooth. If you use frozen strawberries, you may need to add a splash more almond milk. Enjoy immediately!
Mango Peach Tofu Smoothie
1 cup frozen mango chunks
1 peach, pitted
1/2 cup coconut milk
1/2 cup soft or silken tofu
1/4 teaspoon turmeric (optional)
Blend all ingredients together until smooth. Enjoy immediately!
Berry Tofu Smoothie Bowl
1 cup mixed berries (fresh or frozen)
1/4 cup dairy-free milk
1/2 cup soft or silken tofu
1 tablespoon chia seeds
1/4 tsp vanilla extract
Toppings: fresh fruit, granola, nuts, etc.
Blend all ingredients together until smooth, only adding enough milk to allow the blender to blend all ingredients. You want this to be a thick mixture. Pour into a bowl and top with your favorite toppings. Enjoy immediately!
This also works well as a single berry smoothie bowl, so try using all frozen blueberries or raspberries to mix it up!
Green Tofu Smoothie
1 cup spinach or kale
1 frozen banana
1/2 cup unsweetened almond milk
1/2 cup soft or silken tofu
1 tablespoon honey or maple syrup
Blend all ingredients together until smooth. Enjoy immediately!
Final Thoughts on Having Tofu Smoothies for Breakfast
Tofu smoothies are a great way to start your day because are packed with nutrients and protein. They can help you feel full and energized for hours, which is perfect for when you need to be productive. Plus, they are delicious and easy to make! I encourage you to try them for breakfast – I guarantee you won’t be disappointed.
Happy Blending!
Amanda
