High-Fiber Protein Shake Without Protein Powder

Ingredients

• 1 banana (Frozen and peeled)
• 0.5 cup Greek yogurt (Plain; preferably thick Greek yogurt)
• 0.5 package silken tofu (Assuming half of a standard 14-ounce package; about 7 ounces)
• 0.5 cup peas (Frozen)
• 0.5 cup wild blueberries (Frozen)
• 1 date (Pitted; a medium date is assumed)
• 0.5 cup milk (Any preferred dairy or nondairy milk; nutrition estimated using 2% dairy milk)
• 0.5 cup water

Steps

1. 1

   Peel the frozen banana and place it in a high-powered blender. Breaking it into a few pieces first can make blending easier.

2. 2

   Add the Greek yogurt to the blender.

3. 3

   Add the silken tofu. Use silken tofu for the smoothest, creamiest texture.

4. 4

   Add the frozen peas and frozen wild blueberries.

5. 5

   Add the pitted date for sweetness.

6. 6

   Pour in the milk.

7. 7

   Pour in the water.

8. 8

   Blend on high until completely smooth and creamy, about 45–90 seconds. Stop and scrape down the sides if needed; no visible pieces of peas, berries, tofu, or date should remain.

9. 9

   Pour into a glass and serve immediately while cold. The recipe is intended as a filling post-workout or evening shake.

Notes

The creator says this shake provides over 30 grams of protein and about 8 grams of fiber; actual nutrition varies with the tofu package size, Greek yogurt, milk, date size, and fruit. The peas are intended to add plant protein and fiber without a noticeable pea flavor.

Nutrition per serving

• drink
• smoothie
• high-protein
• high-fiber
• vegetarian
• post-workout
• no-protein-powder
• blended