Be prepared to fall in love with this creamy protein-packed tofu smoothie! Even if you’re not a big smoothie person (like me), the delicious nutty black sesame flavor and silky-smooth texture from the silken tofu will win you over. Whether you’re looking to add more protein to your meals, enjoy a new snack, or add it to your breakfast rotation - this smoothie is perfect for you!
I developed this recipe with my dietitian and chef hat on, so you get a flavorful and nourishing drink that you just can’t beat. I’m very particular with my smoothies and this one is in regular rotation.
✨ why you'll love this recipe
- The texture is delightfully creamy and smooth! This smoothie is made with silken tofu which blends with the other ingredients into a thick consistency that you’ll love. Plus, once you blend it up with other ingredients, you don’t even taste the tofu. The zucchini and black sesame also add to the creaminess!
- It's packed with nourishing ingredients. Tofu is a versatile plant-based source of protein while the baby spinach adds to the calcium and fiber, to name a few. **Dietitian tip: If you're not used to fiber-rich foods, make sure to drink plenty of fluids with this smoothie!
- It has the perfect amount of sweetness! Enjoy the subtle sweetness of frozen bananas, blueberries, and a pitted Medjool date. As someone who is picky about the sweetness of my smoothies, this one is perfect and doesn’t leave a bad aftertaste.
- It’s easily customizable too! Want to make this a peanut butter banana smoothie? Go for it! There are endless ways you can alter this original recipe to match your mood and tastebuds.
💭 what does black sesame taste like?
Along with the silken tofu, the co-star of this smoothie is the black sesame powder - it’s a powerful ingredient made from toasted black sesame seeds which have a delicious nutty flavor. Since the seeds are toasted, any bitterness is long gone and all you get is a sweet nuttiness that lingers below the surface and makes the smoothie really shine.
If you enjoy the flavor, try a different black sesame recipe. You'll love these black sesame mochi muffins and black sesame soup! You can also enjoy black sesame in other savory East Asian dishes like a simple purple daikon salad.
📋 key ingredients
Here's a list of the key ingredients. It tastes great as-is, but feel free to omit/swap ingredients to align with your favorite smoothie flavors.
- silken tofu or soft tofu - although it's such a big part of this smoothie, the flavor is very subtle. You'll only remember the tofu when you're amazed by the silky-smooth texture! Both silken tofu and soft tofu will work!
- black sesame powder - it's easy to find at Asian grocery stores or online at Amazon (this is the exact brand I use often *affiliate link) or Weee! (*affiliate link). It adds a subtle nutty sweetness to the smoothie, but make sure you get toasted powder to cut the bitterness. Most of the Taiwanese, Chinese, and Korean brand ones are made from already toasted black sesame seeds.
- baby spinach - for added nutrients and fiber. You won't taste it, so feel free to leave it out too.
- zucchini - this adds to the creaminess. It'll taste even better if you use frozen zucchini chunks.
- fruit - frozen blueberries + sliced frozen banana
- hemp seeds (optional)
- medjool date - pitted
- oat milk - unsweetened. Use your preferred plant-based milk or dairy drink if you'd like.
- ice (optional) - for the extra hot days!
See the recipe card for quantities.
📖 substitutions
- tofu - you can use soft tofu in place of silken tofu for the same texture.
- milk - substitute oat milk with unsweetened soymilk for additional protein.
- berries - add a different kind of frozen berry instead of blueberries, or omit the berries entirely.
- greens - if you don't have spinach, mixed greens can work or you can leave it out.
📖 variations
- nut butter - include a couple of teaspoons of your favorite nut butter for additional protein and creaminess.
- seeds - add flax or chia seeds instead of hemp hearts as another source of omega-3 fatty acids.
🎥 recipe video
Watch the video below for a virtual cooking class at your own pace. I show every step of this recipe in The Sound of Cooking® video series. See the full collection of cooking videos on YouTube or browse any other recipe right here on my website.
Turn on your volume to hear the sounds of cooking. Cooking can be meditative and is a great opportunity to slow down, relax, and engage in your senses. Read more on our about page.
🔪 instructions
If you're feeling fancy and want to add zucchini ribbons to this drink, I'll show you how to make them below. In a hurry? You can jump straight to the printable recipe.
Since this smoothie is just blend and go, I wanted to show you how to make the presentation a little more fun by slicing zucchini ribbons.
Use a vegetable peeler to slice ribbons off of your zucchini.
Continue slicing until you have plenty of ribbons to wrap around your drinking glasses.
Make sure they're thin enough to be pliable, but thick enough to remain sturdy.
Wrap the ribbons along the inside of two tall drinking glasses before pouring in your tofu smoothie. It'll add a burst of color to the black smoothie appearance.
pro tip
I love using this Swiss peeler (*paid affiliate link) to make thin cuts, perfect for vegetable ribbons like these. It also works well for carrot and cucumber ribbons too! As a peeler, it helps to reduce food waste since it only takes off a thin layer.
🍲 equipment
Note: Some of the links below are affiliate links, which means we do make a small profit from your purchases (your price is not affected by this commission). We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. If you click on an affiliate link, you consent to a cookie being placed on your browser for purposes of tracking commissions.
This recipe is so easy that all you need are two pieces of equipment other than a knife and cutting board!
❄️ storage
Ingredients like diced zucchini, blueberries, sliced banana, and hemp seeds can be frozen together as a smoothie kit.
I like to use 1 cup Souper Cubes (*affiliate link). Then, blend with the other ingredients for a quick snack!
💭 top expert tip
This silken tofu smoothie is perfect for making smoothie kits because you can freeze most of the ingredients, including the zucchini! Just add a pitted Medjool date, baby spinach, black sesame powder, and your plant-based milk of choice to the frozen ingredients for a quick nourishing snack.
🖤 more black sesame recipes & pairings
Here are more black sesame recipes and delicious pairings!
🧑🍳 COOKING WITH KIDS
What can kid chefs help with?
- measuring out the oat milk
- pitting the dates
- adding everything to the blender
Let me know if you have any questions in the comments below.
Happy cooking! ~ Cindy 周昀
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Please give this recipe a star rating ⭐️⭐️⭐️⭐️⭐️ if you make it. I would love to hear from you! If you have any questions at all, let me know in the comments below.
tofu smoothie with black sesame
watch it step-by-step: the sound of cooking® video
ingredients
- ½ cup baby spinach
- 1 cup diced zucchini, fresh or frozen, about 3 ounces (85 grams)
- ½ cup frozen blueberries, about 2 ounces (57 grams)
- ½ banana, sliced, frozen, about 3 ounces (85 grams) or ½ cup
- 3 ½ ounces silken tofu, substitute: soft tofu
- 1 teaspoon hemp seeds
- 1 Medjool date, pitted
- ½ cup black sesame powder
- 1 cup oat milk, unsweetened, substitute: unsweetened soy milk
- 1 small zucchini, thinly sliced with a vegetable peeler into zucchini ribbons, optional
- 1 cup ice, optional
*The Instacart button above is an affiliate link, which means we do make a small profit from your purchases (your price is not affected by this commission).
instructions
- Add all the ingredients except ice and zucchini ribbons to a blender, cover, and blend until smooth.
- If using, wrap the zucchini ribbons (optional) along the inside of two tall drinking glasses. Add ice (if using), then pour the smoothie into the glasses.
- Enjoy right away!
equipment and highlighted ingredients
notes
🌡️ food safety
- Wash hands before handling smoothie ingredients
- Don't leave ingredients sitting out at room temperature for extended periods
- See more guidelines at USDA.gov.