Vegan high-protein smoothie

Power up your day with this delicious Vegan High-Protein Smoothie! Packed with tofu, soy milk, a banana, peanut butter, and ice cubes, it's a creamy and nutritious boost that provides essential protein and energy. Perfect for breakfast or post-workout recovery.

  • 08 Mar 2025
  • Cook time 2 min
  • Prep time 3 min
  • 1 Servings
  • 5 Ingredients

Vegan high-protein smoothie

Smoothies are a quick and convenient way to pack a lot of nutrients into a single meal, and this vegan high-protein smoothie is no exception. Whether you're looking for a post-workout boost or a nutritious breakfast, this smoothie is designed to keep you feeling satisfied and energized throughout the day. With ingredients like tofu, soy milk, banana, and peanut butter, it's a delicious blend that combines high-protein content with creamy texture and fantastic flavor.

Ingredients:

1/2 cup tofu
120g
1 cup soy milk
240g
1 banana
120g
1/2 tbsp peanut butter
8g
2 ice cubes
44g

Instructions:

1. Prepare Ingredients:
- Measure out ½ cup of tofu and cut it into smaller pieces if necessary to fit into your blender.
- Measure 1 cup of soy milk.
- Peel the banana and break it into smaller chunks for easier blending.
- Measure ½ tablespoon of peanut butter.
- Grab 2 ice cubes.
2. Blend Ingredients:
- Add the tofu pieces to the blender first.
- Pour in the soy milk.
- Add the banana chunks.
- Scoop in the peanut butter.
- Drop in the ice cubes.
3. Blend Smoothie:
- Secure the lid on the blender.
- Blend on high speed for about 1-2 minutes, or until all ingredients are smooth and creamy. You may need to stop and stir or scrape down the sides halfway through blending to ensure everything is mixed well.
4. Check Consistency:
- If the smoothie is too thick for your liking, add a splash more soy milk and blend again until you reach the desired consistency.
5. Serve:
- Pour the smoothie into a glass.
- Enjoy immediately while cold!

Tips:

- Choose Silken Tofu: For a smoother texture, use silken tofu instead of firm tofu. It blends more easily and creates a creamier consistency.

- Freeze Your Banana: Freezing the banana beforehand can help thicken the smoothie and make it extra cold and refreshing.

- Sweeten to Taste: If you have a sweet tooth, consider adding a touch of maple syrup or agave nectar to enhance the sweetness.

- Add Greens: For an extra nutrient boost, feel free to add a handful of spinach or kale. This will increase the fiber and vitamin content without significantly altering the taste.

- Adjust Consistency: If the smoothie is too thick, add more soy milk to reach your desired consistency. Conversely, if it’s too thin, adding an extra ice cube can help thicken it up.

- Use Quality Peanut Butter: Opt for natural peanut butter with no added sugars or oils for a healthier choice.

- Serving Suggestion: Garnish with a sprinkle of chia or flax seeds for additional omega-3 fatty acids and a slight crunch.

This vegan high-protein smoothie is not only easy to make but also incredibly versatile. By following the tips provided, you can customize it to your taste and dietary needs. It's an excellent way to start your day or replenish your body after a workout, providing a perfect balance of protein, fiber, and essential nutrients. Enjoy your smoothie as a wholesome meal or a filling snack!

Nutrition Facts
Serving Size540 grams
Energy
Calories 330kcal17%
Protein
Protein 20g13%
Carbohydrates
Carbohydrates 33g10%
Fiber 2.64g7%
Sugar 22g22%
Fat
Fat 14g17%
Saturated 2.36g8%
Cholesterol 0.00mg-
Vitamins
Vitamin A 140ug16%
Choline 110mg20%
Vitamin B1 0.29mg24%
Vitamin B2 0.27mg20%
Vitamin B3 3.08mg19%
Vitamin B6 0.48mg28%
Vitamin B9 130ug32%
Vitamin B12 0.95ug39%
Vitamin C 15mg16%
Vitamin E 1.25mg8%
Vitamin K 10ug8%
Minerals
Calcium, Ca 400mg31%
Copper, Cu 0.61mg68%
Iron, Fe 2.83mg26%
Magnesium, Mg 130mg32%
Phosphorus, P 330mg27%
Potassium, K 960mg28%
Selenium, Se 16ug29%
Sodium, Na 130mg9%
Zinc, Zn 1.94mg18%
Water
Water 470g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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