Yes, you can add tofu to smoothies! While it might sound a bit unconventional at first, trust us, it’s a game-changer. Tofu is virtually tasteless and seamlessly integrates into this Strawberry Peanut Butter Silken Tofu Smoothie—a refreshing post-workout or any-time-of-day, high-protein beverage with a creamy texture that’s hard to beat. Whether you’re a smoothie lover or a health enthusiast looking for a nutrient-packed beverage, this silken tofu smoothie recipe promises a deliciously smooth experience. Join us as we dive into the surprising benefits of tofu, not just for your health but for your skin, too, and discover how this simple ingredient can transform your smoothie routine.

strawberry peanut butter silken tofu smoothie on marble

Why add tofu to smoothies?

If you’re skeptical about adding tofu to your smoothies, you’re not alone. Many are surprised to learn that tofu can be an excellent addition to nearly any smoothie recipe. Here’s why it makes such a fantastic ingredient:

  • Virtually Flavorless: Tofu is incredibly subtle in flavor, making it an ideal addition to smoothies. It blends into the background, allowing the vibrant flavors of your fruits, nuts, and other ingredients in your smoothie to shine through.
  • Boosts Protein Content: Tofu is an excellent source of plant-based soy protein. Adding it to your smoothie is an effective way to increase your daily protein intake without relying on protein powders, which some may wish to avoid due to taste, digestibility, or simply to add variety to their diet.
  • Smooth Consistency: Thanks to its smooth texture, silken tofu in particular helps create a rich, creamy consistency in smoothies. This makes it perfect for those who love their smoothies thick and silky without any added dairy or commercial thickeners.
  • Nutritional Powerhouse: Incorporating tofu into your smoothie routine allows you to take full advantage of the benefits of soy protein. Soy protein is known for its comprehensive health benefits…

Health benefits of tofu

Tofu, derived from soybeans, is a versatile and nutrient-rich food that offers numerous health benefits.

  • Nutritional Powerhouse: Tofu is a nutritious food that’s high in plant-based protein and contains all nine essential amino acids. It’s also a good source of iron and calcium, offering a plant-based alternative to meat and dairy. Low in calories but rich in nutrients, tofu is cholesterol-free and low in saturated fat.
  • Enhanced Cancer Protection: Soy foods, including tofu, are rich in isoflavones, which are plant estrogens structurally similar to human estrogen but function differently in the body. These naturally-occurring compounds are found in uniquely high amounts in soy products. Research consistently shows that soy consumption does not elevate markers of breast cancer risk; instead, it may offer protective benefits against both the incidence and recurrence of breast cancer, positioning tofu as a safe and healthful choice.
  • Cardiovascular Health: Tofu is beneficial for heart health due to its high content of polyunsaturated fats, vitamins, and minerals, and its low content of saturated fat. Regular consumption of soy foods like tofu may help lower LDL cholesterol levels, especially when it replaces red and processed meats in the diet.
  • Muscle Building: Soy protein, such as that found in tofu, is excellent for muscle building. It is a complete protein source, providing all essential amino acids needed by the body. Studies have shown that soy protein supports gains in muscle mass and strength similarly to animal protein.

Benefits of tofu for skin

Exciting news for anyone keen on keeping their skin looking youthful and hydrated! Evidence suggests soy isoflavones may offer skin health benefits, too. In a recent study published in Nutrients, postmenopausal women who added 30 grams of soy protein to their daily routine saw impressive improvements. After six months, participants noticed their wrinkles were less noticeable, their skin pigmentation had lightened, and their skin was more hydrated compared to those who had casein, a protein from cow’s milk.

Most evidence points to isoflavones, those powerful plant compounds found abundantly in soy, as the key to these benefits. The amount of isoflavones consumed in the study is easily obtainable from just two servings of soy foods, like two cups of soymilk or one cup of tofu. So, blending a cup of tofu into your smoothie—like in this strawberry peanut butter silken tofu smoothie—not only boosts your protein intake but might just give your skin a healthy glow, too!

Nasoya silken tofu

Best tofu to use in a smoothie

For those looking to create smooth, creamy smoothies, silken tofu is your best bet. This variety of tofu has the highest water content, making it soft and almost pudding-like in texture. Unlike firmer tofu types, which are great for baking, grilling, and frying, silken tofu blends effortlessly into smoothies, adding a rich creaminess without a gritty texture.

It’s ideal for not just smoothies but also for desserts, salad dressings, and sauces, thanks to its smooth texture and neutral flavor.

How to make this silken tofu smoothie

Making this strawberry peanut butter silken tofu smoothie is delightfully simple and incredibly nutritious. Start by pouring your milk of choice into the blender—feel free to use soy milk for an extra dose of soy protein goodness! For the smooth and creamy texture, throw in an entire package of silken tofu. It may seem like a lot, but it’s exactly what you need for two generous servings. If your silken tofu smoothie isn’t sweet enough for your taste, add a touch of honey or maple syrup. Add your remaining ingredients and blend until perfectly smooth.

strawberry peanut butter silken tofu smoothie on marble


Is this smoothie dairy-free?

Yes, this silken tofu smoothie is completely dairy-free. It uses plant-based milk and silken tofu, making it ideal for those who are lactose intolerant or prefer to avoid dairy products. Just be sure to choose a plant-based milk that suits your dietary needs, such as soy, almond, or oat milk.

Can I use a different type of tofu?

For the best texture in this smoothie, silken tofu is recommended because of its creamy and smooth consistency. Using firmer tofu varieties might not blend as smoothly, affecting the final texture.

Is this smoothie suitable for kids?

Definitely! This silken tofu smoothie is nutritious and kid-friendly. It’s a fun way to get some extra fruits, protein, and healthy fats into their diet.

Is tofu bad for thyroid health?

Consuming tofu, as in this silken tofu smoothie, is generally safe for thyroid function. Research indicates that soy and its isoflavones do not impact the main thyroid hormones (T4 and T3) in individuals with normal thyroid function, and it does not appear to harm thyroid function in those with subclinical hypothyroidism either. However, it’s important to note that soy can inhibit the absorption of levothyroxine, a medication commonly used to treat hypothyroidism. If you are taking this medication, it doesn’t mean you need to avoid soy entirely; simply ensure there is a sufficient time gap between consuming soy products and taking your medication.

silken tofu smoothie
strawberry peanut butter silken tofu smoothie on marble
5 from 1 rating

Strawberry Peanut Butter Silken Tofu Smoothie

Prep Time: 5 minutes
Yield: 2
Yes, you can add tofu to smoothies! While it might sound a bit unconventional at first, trust us, it's a game-changer. Tofu is virtually tasteless and seamlessly integrates into this Strawberry Peanut Butter Silken Tofu Smoothie—a refreshing post-workout or any-time-of-day, high-protein beverage with a creamy texture that's hard to beat.


  • cups unsweetened non-dairy milk
  • 2 cups strawberries, fresh or frozen
  • 1 large ripe banana, fresh or frozen
  • 1 12-oz block silken tofu, drained
  • 2 tablespoons peanut butter
  • 1 tablespoon chia or hemp seeds
  • 1 tablespoon honey or maple syrup, optional
  • Ice , if needed


  • Combine ingredients in a blender, starting with the milk first.
  • Blend until smooth. Add ice and additional milk if necessary.


  • Frozen fruit is recommended to thicken the smoothie without the need for adding ice.
  • To add extra protein to this silken tofu smoothie, use soy or pea milk. Feel free to also add protein powder.
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