This dairy-free blueberry tofu smoothie recipe is unbelievably creamy, thanks to silken tofu! An easy smoothie made with blueberries, mango, spinach, orange, and flax is 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! 🤩
😍Why You'll Love This Recipe
- Simple Ingredients Frozen blueberries, frozen mango, fresh orange, spinach, flax meal and Silken Tofu. Yum! If you follow a vegan diet and want this sweeter, use maple syrup or agave nectar instead of honey.
- Creamy Smoothie Thanks to the tofu, this is a super creamy smoothie, even though it's made without a banana or Greek yogurt.
- Quick and Easy Whether you are making this as a breakfast smoothie or blending up after school, all you do is put all of the ingredients in a blender and blend. There is no need to press out the excess liquid from silken tofu as long as you will be drinking it right away.
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!"
Sometimes you have to get creative in the kitchen.
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.
It turns out silken tofu adds a wonderful creaminess to smoothies, and it contains protein. But 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. 😜
- 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.
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.
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!
- 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
From what I understand, Silken tofu is the best tofu to use to make smoothies because of its creamy texture.
I haven't tried making this with another kind of tofu. If you have success substituting with a different kind of tofu, please let me know in the comments!
Yes, you can but you should also add some ice, so the smoothie is cold and creamy. Adding ice will dilute the flavor some, but it should still taste great!
Yep! I've poured this smoothie in a Yeti and stored it in the fridge for a few hours so my kids could drink it when they got home from school.
I've also stored this smoothie in the freezer (I actually have some of this smoothie in my freezer right now 😉 Just be sure to freeze it in a freezer safe container or jar and leave at least one inch of space between the smoothie and the top of the jar to allow for expansion.
Great question! Wild blueberries are smaller which means you can fit more in a cup. Because of this, you end up with more nutrients (like anthocyanins found in the skin of blueberries) but less sweetness.
When I made this smoothie recipe using frozen wild blueberries I cut back on the liquid by a half of a cup (I only added half cup of water) and needed to add one or two tablespoons of honey to get the same level of sweetness that I get when making this with regular frozen blueberries.
More Smoothie Recipes
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!
Don't forget to follow me on Instagram for more easy recipes and nutrition tips from a dietitian!
Creamy Blueberry Mango Tofu Smoothie
- 8 oz Silken Tofu
- 1 naval orange
- 1 cup Spinach baby spinach
- 2 tablespoon flax meal
- 1 cup water can use milk or half milk, half water
- 1½ cups frozen blueberries
- 2 cups frozen mango chunks
- Place all ingredients into the blender in the order listed in the recipe.
- Put the lid of the blender on and blend on high for about one minute (likely longer if not using a high-speed blender). Serve immediately and enjoy!
- There is no need to press water out of the Silken Tofu before blending.
- Can use about one-quarter cup of orange juice instead of using a fresh orange.
- Can use frozen wild blueberries in place of frozen blueberries.
- If using frozen wild blueberries, reduce the amount of water to half of a cup and consider adding a tablespoon or two of honey for added sweetness.
- Store leftovers in an airtight container and refrigerate or freeze.
- If freezing, be sure to leave at least an inch of space between the smoothie and the lid of a jar to allow for expansion. Set it in the fridge overnight to defrost. When defrosted, use a whisk to get it back to a creamy consistency before serving. I just did this and served it to my kids for breakfast. Yum!