High-Fiber Protein Shake Without Protein Powder
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A creamy, filling smoothie made with Greek yogurt, silken tofu, peas, blueberries, banana, and milk. Frozen fruit and peas make it cold and thick, while the yogurt, tofu, and legumes provide substantial protein and fiber.
- Time
- 5 minutes
- Equipment
- Blender
- Good for
- Breakfast
- Cuisine
- American
- Contains
- Dairy and soy
- Diet
- Vegetarian
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
- 120 g
- 120 g
- 200 g
- 80 g
- 75 g
- 25 g
- 120 g
- 120 g
Weights are estimates. Together, the ingredients weigh about 845 g before cooking, which is about 845 g per serving.
Steps
Peel the frozen banana and place it in a high-powered blender. Breaking it into a few pieces first can make blending easier.
Add the Greek yogurt to the blender.
Add the silken tofu. Use silken tofu for the smoothest, creamiest texture.
Add the frozen peas and frozen wild blueberries.
Add the pitted date for sweetness.
Pour in the milk.
Pour in the water.
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.
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
These are estimates per serving, worked out from the ingredients.
- Calories
- 552
- Protein
- 39 g
- Carbs
- 81 g
- Fat
- 10 g
- Fiber
- 12 g
Where the calories come from
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