High Protein Apple Pie Smoothie with Silken Tofu and Oats

A thick, cinnamon-spiced apple pie smoothie made with silken tofu, soy milk, oats and dates. No protein powder needed, and it blends in about 5 minutes.

VeganHigh ProteinHigh FiberIron-RichCalcium-RichQuickContains Gluten
Prep
8 min
Serves
2
High Protein Apple Pie Smoothie with Silken Tofu and Oats — A thick, cinnamon-spiced apple pie smoothie made with silken tofu, soy milk, oats and dates. No protein powder needed, a
Illustration generated by AI · SDXL

High Protein Apple Pie Smoothie with Silken Tofu and Oats is a vegan breakfast recipe made with unsweetened soy milk, rolled oats, silken tofu. It takes 8 minutes of hands-on time, serves 2, and each serving has 415 calories, 18 g of protein and 9 g of fiber.

Silken tofu and soy milk give this smoothie a creamy, pudding-like body. You don't need protein powder, and the tofu doesn't make it taste beany. Blitzing the oats first with the liquid gets rid of any grit, and a frozen banana plus a few ice cubes keep it cold without watering down the flavor. Leave the peel on the apple for more fiber and a fresher apple taste, and use cinnamon, nutmeg and a little vanilla for the pie flavor.

Ingredients

2 servings

To serve

Kit: high-speed blender, cutting board, chef's knife

Cook mode · High Protein Apple Pie Smoothie with Silken Tofu and Oats

Tips

  • Chop the apple and freeze it along with the banana. The smoothie will be thick enough to eat with a spoon, and you can leave out the ice.
  • Use an apple that's good for eating raw. Very tart varieties like Granny Smith can clash with the tofu unless you add another date.
  • If you have a standard blender rather than a high-speed one, peel the apple and blend the oats a little longer so the smoothie comes out silky.
  • Once opened, silken tofu keeps for 3–4 days in the fridge covered in fresh water. Save the rest of the block for your next smoothie.

Swap ideas

Use 3/4 cup unsweetened applesauce instead of the fresh apple
Gives a smoother, more baked-apple taste and blends easily in a standard blender, but the smoothie is a little thinner. Add a couple more ice cubes.
Use 1 tbsp maple syrup instead of the dates
Sweetens it just as well with a light caramel note, but you lose the fiber the dates provide.
Use 2 tbsp almond butter or cashews instead of the hemp hearts
Makes it richer and nuttier, with a flavor closer to pie crust, and adds a few more calories.
Use 1/2 tsp apple pie spice instead of the cinnamon and nutmeg
A shortcut that adds allspice and ginger for a warmer, more complex spice flavor.

The numbers

415kcal per serving

Protein17.6 g
35% DV
Fiber8.9 g
32% DV
Carbs66.3 g
24% DV
Fat12.2 g
16% DV
Everything else · 2 servings per recipe
Saturated fat
1.6 g 8%
Sugars
41.1 g
Sodium
149 mg 6%
Potassium
965 mg 21%
Calcium
330 mg 25%
Iron
3.8 mg 21%
Vitamin C
11 mg 12%
Vitamin B12
1.03 µg 43%

% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.

Sources: Soymilk, original and vanilla, with added calcium, vitamins A and D, Cereals, oats, regular and quick, not fortified, dry, Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), Apples, raw, with skin (Includes foods for USDA's Food Distribution Program), Bananas, raw, Dates, medjool, Seeds, hemp seed, hulled, Spices, cinnamon, ground, Spices, nutmeg, ground, Vanilla extract, Salt, table, Beverages, water, tap, drinking

Method

  1. If your dates feel firm or dry, cover them with hot water for 5 minutes, then drain. Soft, sticky Medjools can go straight in.

  2. Pour the soy milk into the blender and add the oats. Blend on high for 30 seconds, until the oats are broken down and the milk looks cloudy and even.

  3. Add the silken tofu, chopped apple, dates, hemp hearts, cinnamon, nutmeg, vanilla and salt.

  4. Add the frozen banana and ice last, on top, so the blades catch the softer ingredients first.

  5. Blend on high for 60–90 seconds, scraping down the sides once. It's ready when it looks completely smooth and you can't see flecks of apple peel or date.

  6. Taste and adjust. Add another pinch of cinnamon for more spice, or a splash of soy milk if it's too thick to pour. Blend for 5 more seconds.

  7. Pour into two glasses, dust with cinnamon and top with apple slices if you like. Serve right away.

Storage: This smoothie is best right after blending. You can keep it in a sealed jar in the fridge for up to 24 hours. The oats will thicken it and the apple may darken slightly, so shake well or re-blend with a splash of soy milk before drinking. To prep ahead, pack the chopped apple, banana, dates, oats, hemp hearts and spices together in a freezer bag. They keep for up to 1 month. Blend straight from frozen with the tofu and milk.

Questions

How much protein is in high protein apple pie smoothie with silken tofu and oats?
Each of the 2 servings has 18 g of protein, 9 g of fiber and 415 calories, calculated from USDA FoodData Central values for every ingredient.
Is high protein apple pie smoothie with silken tofu and oats vegan?
Yes. It contains no dairy, eggs, honey or other animal products.
How long does high protein apple pie smoothie with silken tofu and oats take to make?
8 minutes of prep, so 8 minutes of hands-on time.
Can you make high protein apple pie smoothie with silken tofu and oats ahead?
This smoothie is best right after blending. You can keep it in a sealed jar in the fridge for up to 24 hours. The oats will thicken it and the apple may darken slightly, so shake well or re-blend with a splash of soy milk before drinking. To prep ahead, pack the chopped apple, banana, dates, oats, hemp hearts and spices together in a freezer bag. They keep for up to 1 month. Blend straight from frozen with the tofu and milk.
What can I substitute in high protein apple pie smoothie with silken tofu and oats?
Use 3/4 cup unsweetened applesauce instead of the fresh apple — gives a smoother, more baked-apple taste and blends easily in a standard blender, but the smoothie is a little thinner. add a couple more ice cubes.. Use 1 tbsp maple syrup instead of the dates — sweetens it just as well with a light caramel note, but you lose the fiber the dates provide.. Use 2 tbsp almond butter or cashews instead of the hemp hearts — makes it richer and nuttier, with a flavor closer to pie crust, and adds a few more calories.. Use 1/2 tsp apple pie spice instead of the cinnamon and nutmeg — a shortcut that adds allspice and ginger for a warmer, more complex spice flavor..
Does high protein apple pie smoothie with silken tofu and oats contain gluten?
Yes — the ingredient list includes gluten. Check the labels on the products you buy if you're cooking for an allergy.

Nutrition is calculated from USDA data for every ingredient — how we work it out.

Published September 30, 2026 ·American