Adele's Calcium and Protein-rich Smoothie
A vegan recipe maximizing calcium and protein to start your day
Season Year-round
Ingredients
- 2 cups Califia unsweetened almond milk (about 400–430 mg calcium per cup)
- ½ of a 14 oz package soft tofu, about 7 oz
- 1 heaping tablespoon almond butter
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- Pinch of salt
- 1 cup frozen berries, cherries, or peaches
Method
Combine all ingredients in a blender or food processor
Blend until smooth
Blender tip: A high-speed blender gives the smoothest texture, especially with firm tofu or hemp hearts. With a standard blender, blend for an extra 30–60 seconds and add a splash more almond milk if it needs help getting fully smooth.
Serve immediately
I created this smoothie to get more protein and calcium into my diet without relying on yogurt, cottage cheese, or other dairy. This smoothie turned out to be an easy way to check both boxes at once — no dairy, no supplements, no protein powder. It's become a steady part of my morning routine that I feel good about.
Two versions of this smoothie are below: the original recipe, and a higher-protein variation. Both yield 2 servings. Each cup of Califia unsweetened almond milk provides about 400–430 mg of calcium, and most standard tofu also contributes some calcium from the coagulant used to set it — between the two, this smoothie gives you a solid calcium boost along with plant-based protein. It isn't sweetened — the fruit provides all the sweetness.
Higher-Protein Version
For an even higher protein version of this smoothie, substitute firm tofu for the soft tofu, and add 3-4 tablespoons of hemp hearts before blending.
Easing Into This Version: If you're new to this smoothie, start with the Original Recipe first to let your body adjust to the tofu and almond milk. When you're ready to move up to the Higher-Protein Version, increase the hemp hearts gradually — start with 1 tablespoon per serving and work your way up to 2 tablespoons per serving.
Nutrition (per serving, original recipe)
Calories: ~215
Protein: ~11 g
Calcium: ~590 mg
Total Fat: ~13 g
Carbohydrates: ~14 g
Nutrition is estimated from manufacturer and USDA data for the specific ingredients listed. Tofu values are averaged across two common mainstream brands (House Foods and Nasoya) rather than a calcium-fortified specialty product, since calcium in tofu comes from whatever coagulant a given brand uses and varies noticeably brand to brand — check your own package label if you want an exact number.
