By With no dairy and nearly 20 grams of protein, this chocolate cherry tofu protein shake is like sipping on your favorite milkshake. Using my knowledge as a certified nutrition coach, I've developed this smoothie to not only taste great with just a touch of maple syrup, but to keep you full with 14 grams of fiber!
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We are smoothie folks through and through. Always whipping up a protein shake recipe in the morning for an on-the-go high-protein breakfast or for a little snack. My personal favorite is a tropical shake and a piece of crispy sourdough on the side.
But after we quit buying protein powder and started eating more and more dairy-free, smoothies became hard to make!! That is, until we started playing around with unusual protein shake ingredients like tofu and chickpeas. First was our popular chickpea date smoothie, and now we've perfected shakes with tofu, like this chocolate cherry one!
Jump to:
does it taste like tofu??
One of the most common things people want to know about using tofu in shakes is, "Will it taste like tofu?" And the answer is a big old no! When blended, firm tofu becomes incredibly creamy and neutral, taking on the flavors of the cherry and chocolate. It's truly magic! Just don't overdo it because then it will taste like tofu.
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Cherries (frozen): Using frozen cherries helps to thicken the shake and keeps it nice and cold without needing ice. They are also high in fiber.
- Cocoa powder: Unsweetened cocoa powder allows you to control the sweetness of your shake.
- Firm tofu: Provides a protein boost, a creamy texture, and is basically flavorless. The firmer the tofu, the more protein it has.
- Soy milk: You can substitute with other plant-based milks like almond milk or oat milk, but soy milk has the most protein (8g per cup).
- Banana (frozen): Freezing your banana beforehand is key for that perfect milkshake-like consistency. The riper it is, the sweeter it'll be!
- Peanut butter powder: This gives you all the great flavor of peanut butter without all the extra fat, making it a fantastic way to add protein and a nutty richness. And while it might seem odd in a chocolate cherry shake, just a bit balances everything else!
- Chia seeds: These tiny seeds add fiber!
- Maple syrup: For a touch of natural sweetness, you can adjust the amount to your preference.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: tofu
Let's talk about tofu, our base in this smoothie! Tofu is a great plant-based protein source, with firm tofu typically containing around 8 grams of protein per 3-ounce serving. It has an almost neutral flavor, which makes it a stealthy protein addition. Beyond shakes, you can use tofu in stir-fries, dairy-free chia seed pudding, or baked goods like our dairy-free protein pancakes. It's also pretty cheap and widely available, making it a solid ingredient to increase your protein intake.
here's how to make tofu protein shake
Be sure to scroll to the recipe card for the full shake recipe!
- Add all ingredients to a blender.
- Blend until completely smooth and creamy.
- Pour into a glass and enjoy immediately!
struggling to blend the shake?
If your blender is struggling, add a tiny splash more soy milk, a tablespoon at a time, until it blends smoothly. I also like to put the tofu in the blender first, then the banana and cherries, then the milk. This helps the blender grab everything.
quick recipe video
tofu type matters
When testing, we learned that using firm tofu is crucial for the right texture; silken tofu made the shake too thin (but it works great for a protein frappuccino or microwave pancake bowls!). We also found that adjusting the amount of frozen banana and maple syrup allows for perfect customization of sweetness and thickness.
enjoy it with...
This shake is truly a meal in itself, but sometimes I like to have it with a little something extra. Here are a few ideas:
- For a complete breakfast, I love pairing this shake with a protein pumpkin muffin or cottage cheese egg bites.
- A handful of mixed nuts on the side adds a nice crunch and even more healthy fats.
Recipe
chocolate cherry tofu smoothie
Ingredients
- ½ cup cherries (frozen)
- 2.5 teaspoon cocoa powder
- ¼ cup firm tofu
- ¾ cup soy milk
- 1 banana (frozen)
- 2 teaspoon peanut butter powder
- 1.5 tablespoon chia seeds
- 1.5 tablespoon maple syrup
Before you start!
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Instructions
- Blend all ingredients in a blender until well combined.
- Enjoy!
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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