Creamy Blueberry Mango Tofu Smoothie

Easy, creamy dairy-free Blueberry Mango Tofu Smoothie recipe made with blueberries, mango, spinach, orange, tofu, and flax. Perfect for a quick breakfast or afternoon snack!

New year, new smoothie recipe! This silken tofu smoothie recipe was inspired by the friends we spent New Year's Eve with whose kids love smoothies... and have a dairy allergy. 🎉

It was perfect timing because I wanted to come up with a blueberry smoothie recipe anyway, and it turns out that a blueberry smoothie needs to be made with more than just blueberries to have incredible taste and a creamy texture. Can't wait for you to try it!

Oh, don't let the use of tofu in a smoothie scare you, lol! Silken tofu is what makes the smoothie creamy and it adds protein. This smoothie contains 7 grams of protein per serving! 🤩

🙋‍♀️Dietitian Tips

Tip 1

There are times when you should tell your kids what's in a new food before they taste it, and other times that I think you should wait. 😉

For instance, my fourteen-year-old son (who happens to be my most adventurous eater;) insisted that I tell him what I put in this smoothie before he would try it. And you know what happened? Before he even took a sip, he went off on how he couldn't believe I'd put tofu in a smoothie. Then he tried it and after he got over the fact that it was made with something unfamiliar, he enjoyed it. 😅

Then, when my sixteen-year-old daughter came home, she simply took this smoothie when I offered it (without asking any questions) and said, "yum, this is good!"

Dietitian Tip 2

Sometimes you have to get creative in the kitchen. Believe it or not, there are many ways to add protein to smoothies and silken tofu is one of them.

When my friend shared about the challenge of coming up with quick and easy, dairy- and egg-free breakfast foods she could serve her kids that contained some protein, I had to get creative, especially when she mentioned that they really like smoothies.

And because tofu has absolutely no sweetness and a noticeable texture, I had to add more 'sweet' ingredients than I typically would have for it to pass the teenager test. 😜

🫐Ingredient Notes

• Tofu Mostly made of soybeans and water and is a key ingredient that adds protein and gives this smoothie a creamy texture. The kind of tofu you use matters because of its texture. Use silken tofu which is a soft tofu.
• Frozen Blueberries There are so many health benefits to eating blueberries! Blueberries are a good source of a variety of nutrients like fiber, vitamin C, and anthocyanins.
• Frozen Mango Adds natural sweetness and creaminess to this smoothie. Frozen mango chunks are found in the frozen fruit section of the grocery store. Mangos also contain a variety of nutrients like vitamins A and C, potassium, and fiber.
• Fresh Orange High in Vitamin C, potassium, and fiber. You can add a splash of orange juice if you don't have a fresh orange.
• Spinach I use baby spinach.

🥭Recipe Variations

Here are a few ideas that I think would make super tasty additions to this smoothie. If you try any of these variations, please let me know!

• Add peanut butter or almond butter for extra protein and give it more of a nutty flavor.
• Use chia seeds instead of flax meal.
• Use a mix of raspberries and blueberries for more variety.
• Use milk instead of water for more calories, protein, calcium, and vitamin D.
• Coconut milk, unsweetened almond milk, oat milk, or other milk alternative in place of water.
• Use fresh fruit instead of frozen. When making this substitution, you'll want to add ice cubes before blending. Keep in mind that adding ice cubes tends to water down smoothies, so you might want to cut back on the amount of water you add at first.

📱How to Make This Tofu Smoothie

Step 1: Place all ingredients into the blender in the order they are listed in the recipe card. Note that the frozen fruit should be added last.

Step 2: Place the lid on the blender and blend for about a minute, or until a creamy smoothie consistency is reached. Serve immediately and enjoy!

🥸Helpful Tips

• This recipe makes about 32 ounces, so be sure your blender can hold that much liquid.
• For best results, use a high-speed blender. A traditional blender should work, but you will likely have to blend this for longer or be okay with small specks of blueberry skin and spinach in your smoothie. 😊
• The color of the blueberries takes over in this smoothie, so you won't even notice that there is any spinach in it if you blend it well with a high-speed blender.
• Make sure the blueberries and mango are frozen when added to the blender.
• I've heard so many people say that tofu has a neutral taste, as it takes on the flavor of what you cook it with. Personally, I think you can taste the tofu, which is why this recipe calls for a lot of fruit proportionate to tofu. 🥸

❓Questions You May Have

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• Lemon Blueberry Muffins
• Blueberry Pancakes
• Easy Pitaya Smoothie
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Did you try this fruity tofu smoothie and love it? Please give it a ⭐⭐⭐⭐⭐rating or comment below. A 5-star rating is the best compliment!

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