Silken Tofu Smoothie Bowl

Serves 1 · Prep 3 min · 215 calories per serving

A creamy, high-protein, plant-based smoothie bowl made with silken tofu, frozen berries, and banana for a quick and nutritious breakfast.

Why it's healthy

This smoothie bowl is a nutrient-dense meal centered around silken tofu, which provides a complete plant-based protein containing all nine essential amino acids, crucial for muscle repair and satiety. The mixed berries are rich in antioxidants, like anthocyanins, and vitamin C, which support immune function and combat oxidative stress. They also contribute significant dietary fiber for digestive health. The banana offers potassium for electrolyte balance and natural sweetness, reducing the need for added sugars. This combination delivers a balanced mix of macronutrients for sustained energy, making it a wholesome, dairy-free breakfast or post-workout option.

Ingredients

• 150g silken tofu, drained
• 1/2 cup frozen mixed berries
• 1/2 frozen banana, sliced
• 1 tbsp maple syrup (optional)
• 1-2 tbsp plant-based milk, as needed
• Toppings: fresh berries, granola, chia seeds, sliced almonds

Instructions

1. Combine silken tofu, frozen mixed berries, frozen banana, and optional sweetener in a high-speed blender.
2. Blend on high until completely smooth and creamy. If the mixture is too thick, add 1 tablespoon of plant-based milk at a time to reach your desired consistency.
3. Pour the smoothie into a bowl.
4. Garnish with your favorite toppings like fresh berries, a sprinkle of granola, chia seeds, and sliced almonds.
5. Serve immediately and enjoy.