Banana Prune Smoothie

This banana prune smoothie is rich, satisfying, and an easy way to get in more protein without any protein powder. Thanks to firm tofu, peanut butter, and soy milk, this smoothie provides the perfect balance of protein, healthy fat, and fiber—no fancy supplements required.

If you’ve never added tofu to a smoothie before, this is your sign to try it. Tofu blends up effortlessly, thickens your drink, and adds plant-based nutrients that support heart health, satiety, and energy levels.

As a bonus, this chocolate prune combo feels like dessert, but is secretly good for you.

Why You Should Make a Banana Prune Smoothie

This smoothie is for you if you’re looking for:

• A no-cook, 5-minute meal or snack
• A protein-rich breakfast without protein powders
• A way to sneak in heart-healthy ingredients like soy and prunes
• A kid-friendly chocolate treat with benefits
• A recipe that’s vegan, gluten-free, and dairy-free

Whether you’re trying to eat more plant protein, lower your cholesterol using the portfolio diet, or just find a smoothie that actually keeps you full, this one’s a winner.

Why Put Tofu in a Smoothie?

Tofu is mild in flavour and blends beautifully into smoothies. It adds creaminess, plant protein, and staying power without the need for dairy or powders. If you’re not into chalky textures or pricey supplements, tofu is a nourishing and budget-friendly alternative and makes this a portfolio diet recipe.

What You’ll Need For The Banana Prune Smoothie

• 1 banana, frozen in chunks (for natural sweetness and creaminess)
• 1 cup unsweetened soy milk (or other fortified plant milk)
• ¾ cup (150g) firm tofu – about half a standard package
• 1–2 tbsp peanut butter (healthy fats and extra creaminess)
• 1½ tbsp unsweetened cocoa powder (rich chocolate flavor)
• 1/4 cup dried Prunes, pitted (for natural sweetness and digestive support)

Optional Add-ins

• Handful of spinach (for extra greens)
• ½ tsp vanilla extract
• Ice cubes for a thicker texture

How to Make It

Smoothies don’t get easier than this. Toss all your ingredients into a blender, blend until creamy, and enjoy! If your blender isn’t high-powered, soak the prunes in hot water for 5 minutes first to help them break down more smoothly.

Health Benefits of This Protein-Rich Smoothie

This smoothie contains a balanced mix of protein, fat, and fiber to help keep you full and satisfied, essential for energy and appetite regulation. Here’s a quick breakdown:

• Protein: Tofu, soy milk, peanut butter
• Fiber: Prunes, banana, cocoa powder
• Healthy fats: peanut butter

And the best part? No added sugar needed. The banana and prunes provide natural sweetness, while cocoa powder brings rich, chocolatey flavor.

Why Protein Matters

Protein is essential for satiety and preserving lean body mass, especially if your goals include weight management or metabolic health. It also:

• Helps stabilize blood sugar
• Reduces hunger hormones like ghrelin
• Supports muscle maintenance and repair

This smoothie delivers plant-based protein (essential for the portfolio diet) from whole food sources, no powders required.

Heart Health Boost

This recipe is made with three ingredients that support heart health and unclog arteries:

• Tofu: A source of soy protein and isoflavones, which can help lower LDL (bad) cholesterol and reduce plaque buildup (1)
• Soy milk: Fortified and full of plant-based protein, also shown to support cardiovascular health (1)
• Prunes: Provide fiber and polyphenols that may reduce oxidative stress and inflammation, both linked to heart disease (2). It’s also a great source of potassium.

Watch The Video

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A post shared by Veronica 💛 Heart Dietitian (@the.heart.dietitian)

Looking to Eat More Tofu? Try These Recipes!

Final Thoughts

This banana prune smoothie is a healthy smoothie that fits into the Mediterranean diet, DASH diet and Portfolio diet.

If you try it, rate this recipe and let me know what you think! I would love to hear from you.