high protein pina colada (vegan)

Jessica Penner, RDBreakfast, Drink, Recipes1 Comment

High Protein Pina Colada

This smoothie has tofu in it, but don’t be weirded out. It’s delicious even if you’re not used to the taste of tofu! Because, guess what? You can’t even taste it. 

And with 250 calories, 12 g of protein, 20g of fat, 2.5 g of fibre, and 20 g of carbs, this smoothie should keep you full from breakfast to lunchtime!

Why It’s A Smart Choice

Tofu is a terrific source of both calcium and iron. Yes, these nutrients are both better absorbed when not eaten together but you’ll still absorb some of both.  However, this recipe is also high in vitamin C, which increases iron absorption. So, if you eat a vegan diet, and need to boost your iron status, this is the recipe for you! If you aren’t vegan and need to boost your iron status it would be more effective to focus on other sources of iron such as eggs and meat. 

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  


High Protein Pina Colada (vegan)

  • Author: Jessica Penner, RD
  • Yield: 2


  • 1/2 cup of tofu (soft, firm, or extra firm)
  • ½ cup of coconut milk (canned)
  • 1 cup pineapple chunks
  • ½ banana


  1. Place all ingredients in a blender.
  2. Start on low then slowly move up to high speed.
  3. Blend until smooth.


  • For a lighter version, use coconut milk found in the “milk substitute” section of the refrigereated part of the grocery store. You’ll find it alongside the almond milk, soy milk, cashew milk, etc.

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