Can a plain, plant-based yogurt give your body the protein, minerals, and energy it needs, and is it dairy-free? This high-protein vegan yogurt is a nutritious, rich alternative to dairy yogurt, created from silken tofu and enriched with cashew butter. Designed to yield a high protein level, it is a delicious and satisfying option for people needing a healthy snack or breakfast. Mixed with frozen fruit and lemon juice, this vegan yogurt has a refreshing taste that supports overall health.

Yogurt’s packed with protein, making it an awesome post-workout pick for helping your muscles bounce back and recover. Vegetarians and vegans would also benefit from its concentrated plant protein, calcium, and iron intake, which is required to maintain energy and bone strength. If you’re lactose intolerant or don’t vibe with dairy, this non-dairy yogurt’s got your back—no worries needed.

The tofu base is a complete protein containing all nine necessary amino acids and is also rich in calcium and iron, both essential for healthy blood and bones. Cashew butter contributes healthy fat and vitamin B, which support the heart's function and metabolism for energy. Frozen fruits contain natural sugar and are full of antioxidants, vitamins, and fiber, which are healthy for the digestive tract and immune system. Lemon juice contributes to the tart flavor of the yogurt and is rich in vitamin C, which assists with the uptake of plant iron.

Incorporating this high-protein vegan yogurt into your diet can offer a healthy and flavorful means of meeting your nutritional needs as an athlete, vegetarian, or recovering patient.

To watch the full video, click the link below Tofu Yogurt - High Protein Vegan Yogurt

Ingredients (in grams)

  • 200g soft silken tofu
  • Substitute: Firm tofu for a thicker texture
  • 16g cashew butter (or coconut cream for a nut-free version)
  • Substitute: Peanut butter or sunflower seed butter
  • 120–150g frozen fruit (e.g., banana, mango, berries)
  • Substitute: Fresh fruit or fruit puree
  • 20g lemon juice (about 1.5 tablespoons)
  • Substitute: Apple cider vinegar for a tangy flavor
  • Optional Add-ins:
  • 16g vanilla plant-based protein powder
  • Substitute: Pea protein or hemp protein
  • 1–2 tablespoons sweetener (e.g., maple syrup, agave, or 2 dates)
  • Substitute: Stevia or monk fruit sweetener
  • 5g vanilla extract
  • 1 probiotic capsule (optional, for gut health)

🥄 Tools Required for Creating High-Protein Vegan Yogurt

The tools listed in this recipe are based on my recommendations—many of them are items I’ve used regularly in my kitchen over the years. A few tools also come from trusted recommendations by close friends who share my passion for cooking and reliable kitchen gear. I’m sharing them here to help make your cooking experience smoother and more enjoyable.

Note:

Some links below are Amazon affiliate links. As an Amazon Associate, we may earn a small commission at no extra cost to you. These recommendations remain unbiased and focused on quality and value.

1. High-Speed Blender

Function: Blend silken tofu, fruits, and other ingredients until smooth and creamy.

Recommended Brands:

2. Digital Kitchen Scale

Purpose: Weighing ingredients, especially in grams, such as protein powder or nut butter.

Recommended Brands:

3. Measuring Spoons and Cups

Purpose: Measuring liquids and small amounts like lemon juice, vanilla extract, and sweeteners accurately.

Recommended Brands:

4. Small Bowl for Soaking Sweeteners

Purpose: To soak dates or any other natural sweetener in warm water, so that it gets mixed well.

Any small heat-proof bowl will work.

5. Silicone or Wooden Spatula

Purpose: To scrape down the sides of the blender and to mix all the ingredients well.

Recommended Brands:

6. Glass Storage Jars or Airtight Containers

Purpose: Chilling the yogurt for three days.

Recommended Brands:

7. Fine Mesh Strainer (Optional)

Purpose: Straining the yogurt for a smoother and seed-free texture, if desired.

Recommended Brands:

Preparation Steps

1. Rehydrate the Sweetener: Rehydrate dates (or natural sweetener of your choice) by soaking in warm water for 5 minutes.

2. Blend the Base Ingredients: Place the tofu, cashew butter, frozen fruit, lemon juice, and rehydrated dates into a high-speed blender and blend on high speed until smooth and creamy.

3. Add Optional Enhancements: For extra flavor and nutrition, add the entire contents of a vanilla protein powder, a dash of vanilla extract, and the entire contents of a probiotic capsule. Stir briefly.

4. Adjust the Consistency: If too thick, add a small amount of plant-based milk—e.g., almond or oat milk—until the proper consistency is achieved.

5. Store or Serve: Pour the prepared yogurt into small serving cups or containers with tight-fitting lids. Pop it in the fridge and it'll keep just fine for about three days.

🌿 Healthy & Economical Ingredient Alternatives

  • Using firm tofu gives you that thick, Greek-style yogurt feel—it’s great if you like it on the creamier side
  • Cashew Butter: Sunflower seed butter is a nut-free alternative, suitable for those with nut allergies.
  • Frozen Fruit: Seasonal fresh fruit can be used when available, or fruit purees for a smoother texture.
  • Lemon Juice: Apple cider vinegar provides a similar tangy flavor and is often more economical.
  • Sweeteners: Stevia or monk fruit sweeteners are low-calorie options for those monitoring sugar intake.
  • Protein Powder: Pea or hemp protein powders are plant-based and often less expensive than specialty blends.

💡 Tips for Enhancing Flavor

  • Citrus Zest: Mix in another teaspoon of lemon or orange zest into the yogurt for a second citrus option.
  • Spices: Add a dash of cinnamon or cardamom for the warm, spicy flavor.
  • Fresh Herbs: Mint or basil, a sprinkle will do that extra freshness.
  • Toppings: Toss in some chia seeds, hemp seeds, or a handful of granola if you’re into a little crunch and extra nutrition .
  • Serve Ideas: Top with fresh fruit or homemade granola for a breakfast or healthy snack.

High-Protein Vegan Yogurt: Best Ingredients & Substitutes

This page has a quick nutritional comparison of each food to its substitute, vitamins, minerals, antioxidants, gut health, and warnings. The thought here is to enable readers to make their own decisions for dieting needs and health objectives.

1. Silken Tofu (200g)

Benefit:

  • High in plant protein (~16g per 200g)
  • High in isoflavones (phytoestrogens with antioxidant and potential hormone-regulating effect)
  • High in calcium, iron, and magnesium

Substitute: Firm Tofu

  • More protein and calcium with less water
  • Thick body, perfect for thick food
  • Less water but perfect for repairing muscles and bones

Conclusion:

Silken and extra-firm are rich and thick, and silken is creamy in pureed food.

2. Cashew Butter (16g)

Benefits:

  • Healthy monounsaturated fats
  • Magnesium, zinc, copper, and iron easily accessible
  • Natural creaminess without added sugars

Alternative: Coconut Cream (nut-free)

  • Quick energy with medium-chain triglycerides (MCTs)
  • Selenium and iron-concentrated and low-protein
  • May increase LDL cholesterol in vulnerable individuals (moderate intake)

Conclusion

More nutritious, especially in minerals and protein.

When nut prohibition, replace with coconut cream but not high saturated fats.

3. Frozen Fruit (120–150g)

Benefit:

  • Rich in fibre, vitamin C, A, and antioxidants (berries)
  • Nutritional value maintained by freezing
  • Low glycemic fruit (berries) regulates blood sugar

Alternative: Fruit Puree or Fresh Fruit

  • Raw fruit contains a bit more vitamin C (heat-labile)
  • Pureed fruit can have added sugars—check the label

Conclusion

They are all good sources of nearly all nutrients; use fresh for vitamin C activity, or frozen for convenience and year-round availability.

4. Lemon Juice (20g / 1.5 tbsp)

Benefit:

  • Rich in flavonoids and vitamin C
  • Inhibits absorption of non-heme iron and enhances antioxidant activity
  • Calms digestion and alkalizing effect on body

Alternative: Apple Cider Vinegar

  • Rich in acetic acid (may help glycemia control)
  • Potential support of gut health by antimicrobial effect
  • Lower vitamin C but gut effect

Conclusion

SUPERCHARGED lemon juice that has been infused with antioxidants and vitamin C, apple cider vinegar as an assistant in gut health with a potential for producing satiety.

5. Vanilla Plant-Based Protein Powder (16g) (Optional)

Benefit:

  • Complete protein source (if higher than single plant source in mix)
  • Supplemented versions will include added B12, iron, or calcium

Alternative: Hemp Protein or Pea Protein

  • Pea protein: Lysine, iron rich; extremely digestible
  • Hemp protein: Omega-3 fatty acid and fiber rich
  • Both incomplete proteins alone

Conclusion

Pea and hemp are more intact mixtures, and vanilla is allergy-free, clean with some virtues.

6. Sweetener (1–2 tbsp maple syrup, agave, or dates)

Benefit:

  • Dates: High in fiber, potassium, antioxidants
  • Mixed Maple syrup: High in manganese, zinc
  • Agave: Low on the fructose ladder but very, very high in fructose, a bad effect on liver metabolism

Replacement: Stevia or Monk Fruit (zero-calorie sweetener)

  • No effect on blood sugar natural sweeteners
  • Stevia is bitter to the taste when consumed; sweeter and more unusual monk fruit
  • No other nutrients but good for diabetic or low-carb diet

Conclusion:

Dates as the healthiest, then stevia and monk fruit for sugar-free.

7. Vanilla Extract (5g)

Benefit:

  • Flavor addition with essentially zero calories
  • Small amounts of antioxidants (vanillin)

No detectable nutritional brand difference, but no artificial ingredient in imitation vanilla.

8. Probiotic Capsule (Optional)

Benefit:

  • Maintains gut microbiome balance, digestion, immunity
  • Strain-specific activity: well-characterized Lactobacillus and Bifidobacterium strains
  • Maybe mood-brightening, inflammation-reducing effect

Warning:

  • Except heat- or acid-resistant strains—use chilled or encapsulated strains to have maximum effect
  • See medical practitioner if immunocompromised

Conclusion:

Nourish gut, especially when taken with high-fiber foods like fruit.

Summary of Last Reminder

This high-protein, rich plant-based yogurt is more than a dairy-free alternative—It's a smart, healthy choice for anyone looking to nourish their body with plant goodness. Thicken it to a spoonable delight or thin it out for a vegan drinkable yogurt, this recipe is tailored to your lifestyle and taste.

In contrast to most commercially purchased versions, this homemade equivalent is a low sugar vegan yogurt made of whole foods like tofu, cashew butter, and frozen or fresh fruit—not a one artificial thickener or sweetener required. It rivals the creaminess of commercially purchased equivalents like So Delicious vegan yogurt or Silk vegan yogurt, with more nutritional and flavor control.

With the whole protein of tofu and the added kick from vega protein yogurt powder or other plant-based blends, this recipe delivers real muscle-repair support and long-term energy. And for all who care about fat, it serves equally well as a low fat vegan yogurt, especially when made without added oils or creamy nut butters.

Whether you’re a seasoned vegan, lactose-intolerant, or simply exploring veg yogurt as part of a plant-forward diet, this yogurt offers gut-friendly, nutrient-packed satisfaction—with no compromises.

If you enjoyed this article, please don't forget to share it with your friends! We'd love to hear how the recipe turns out when you've tried it—squeal at us in the comments below and let us know how it turned out for you! Tips or suggestions? Please share them below!


Frequently Asked Questions (FAQs) about the High-Protein Vegan Yogurt Recipe

1. Is frozen berry interchangeable with fresh berry for yogurt?

Answer:

Yes, they can. If you don't have fresh berries, you may use frozen ones. Frozen berries provide a cold flavor and thick texture, while fresh berries tend to result in a more watery consistency. However, blending fresh berries with ice cubes can mimic the creamy and chilled effect of frozen ones.

2. Can I supplement this vegan yogurt recipe with probiotics (powder or capsule)?

Answer:

Yes, adding probiotics is a great way to improve gut health. Here's how:

Instructions:

  • Add a Probiotic: Choose a high-quality probiotic powder or capsule with live cultures and no fillers or additives.
  • Yogurt Mix: Blend tofu, blueberries, banana, lemon juice, sweetener, and protein powder until smooth.
  • Add the Probiotic: Open the capsule and pour its contents into the yogurt mix or use probiotic powder. Discard the capsule shell.
  • Soft Blending: Blend at low speed to evenly distribute the probiotic without damaging its effectiveness.
  • Fermentation: Transfer to a sterile, airtight container and cover with a lid or cheesecloth. Let it ferment at room temperature for 24–48 hours depending on desired tanginess.
  • Storage: After fermenting, refrigerate to stop microbial activity and preserve quality. Store up to 7 days.

Tip: Probiotic powder is typically more potent and bioavailable than capsules, but both are effective based on personal health needs.

3. Who should and shouldn't eat this high-protein vegan yogurt recipe?

Should Be Served To:

  • Vegetarians and Vegans: A fully plant-based recipe with no animal-derived ingredients.
  • Christian Fasters: Ideal for fasting periods, offering plant-based nutrition that aligns with fasting principles.
  • High-Protein Snackers: Delivers a strong plant protein profile, ideal post-workout or as a filling snack.
  • Lactose Intolerant or Dairy Sensitive: 100% dairy-free, making it suitable for those avoiding lactose.
  • Health-Focused Eaters: Low in added sugar and nutrient-dense.

Not Suitable For:

  • Individuals with Soy or Nut Allergies: Contains tofu and cashew butter, which are common allergens.
  • Traditional Yogurt Lovers: Texture and taste differ from dairy yogurt and may not suit everyone’s preference.

4. What vitamins, minerals, and antioxidants does this recipe provide, and who benefits from them?

Answer:

This recipe is a powerhouse of micronutrients that support energy, immunity, and cardiovascular health.

Key Nutrients & Functions

Vitamins:

  • Vitamin C: Found in blueberries and bananas; supports collagen synthesis, immune defense, and cell repair.
  • Vitamin E: Sourced from cashew butter; acts as a lipid-soluble antioxidant protecting cells from oxidative stress.

Minerals:

  • Potassium: In bananas; regulates muscle contraction, nerve signaling, and blood pressure.
  • Magnesium: Present in tofu and cashew butter; essential for over 300 biochemical reactions including muscle, nerve, and energy functions.

Antioxidants:

  • Anthocyanins: From blueberries; anti-inflammatory and vascular-protective.
  • Flavonoids: Found in both blueberries and bananas; support oxidative balance and cellular resilience.

Who Will Benefit Most:

  • People with High Blood Pressure: Potassium supports healthy blood pressure regulation.
  • Those with Magnesium Deficiency: Magnesium aids in muscle, nerve, and metabolic function.
  • Individuals with Compromised Immunity: Vitamin C and E with flavonoids enhance immune defense.
  • Heart Health Seekers: Antioxidants and magnesium work synergistically to support cardiovascular stability.

5. Are plant yogurts inherently different from dairy yogurts, and how is the consumer experience different?

Answer:

Plant-based and animal-based yogurts differ significantly in composition, nutrition, and diet compatibility.

Ingredients:

  • Animal-Based Yogurt: Made from cow’s, goat’s, or sheep’s milk—rich in protein, calcium, and vitamin B12.
  • Plant-Based Yogurt: Made from soy, almond, coconut, or oat—suitable for vegans and dairy-sensitive individuals.

Nutrition:

  • Dairy Yogurt: Higher in protein and B12 by default.
  • Plant Yogurt: May require fortification to match dairy’s nutrient density.

Diet Compatibility:

  • Animal-Based Yogurt: Not suitable for vegans or those with lactose intolerance.
  • Plant-Based Yogurt: 100% vegan, dairy-free, and suitable for a wide range of dietary needs.

Both types offer health benefits and can be incorporated based on lifestyle and nutritional goals.

6. Is commercial vegan yogurt probiotic?

Answer:

Many store-bought vegan yogurts are fortified with probiotics, though not all. This homemade recipe doesn’t include probiotics by default, but you can easily add them using probiotic powder or capsule contents to enhance digestive support.

7. Is vegan yogurt healthy?

Answer:

Yes, especially when homemade. Store-bought options may have added sugars, but homemade vegan yogurt allows full control over ingredients. You can skip sweeteners entirely or opt for natural alternatives. Plus, whole food ingredients like fruits, nuts, and seeds boost its vitamin, mineral, and antioxidant content—making it a clean and nourishing choice.

Nutrition Value:

1. 200g Soft Silken Tofu

  • Calories: ~110 kcal
  • Carbohydrates: ~3g
  • Protein: ~10g
  • Fat: ~6g
  • Sodium: ~15mg
  • Cholesterol: 0mg
  • Vitamins: Contains Vitamin B1, B2, and small amounts of Vitamin K
  • Minerals: Good source of calcium, iron, and magnesium
  • Nutritional Benefit: High in plant-based protein, calcium, and isoflavones (phytoestrogens with potential heart and bone health benefits)

2. 16g Cashew Butter (1 tbsp)

  • Calories: ~95 kcal
  • Carbohydrates: ~4g
  • Protein: ~2.5g
  • Fat: ~8g (mostly unsaturated)
  • Sodium: ~0-2mg (unsalted)
  • Cholesterol: 0mg
  • Vitamins: Contains small amounts of Vitamin E and K
  • Minerals: Rich in magnesium, copper, and zinc
  • Nutritional Benefit: Heart-healthy fats, supports bone health and energy production

3. 120–150g Frozen Fruit (e.g., Banana, Mango, Berries)

(Average values for mixed berries and banana)

  • Calories: ~60–100 kcal
  • Carbohydrates: ~15–25g
  • Protein: ~1g
  • Fat: ~0.5g
  • Sodium: ~1–2mg
  • Cholesterol: 0mg
  • Vitamins: High in Vitamin C, some Vitamin A (from mango), and folate
  • Minerals: Potassium, manganese
  • Nutritional Benefit: Antioxidant-rich, supports immunity and skin health

4. 20g Lemon Juice (1.5 tbsp)

  • Calories: ~6 kcal
  • Carbohydrates: ~2g
  • Protein: ~0.1g
  • Fat: 0g
  • Sodium: ~1mg
  • Cholesterol: 0mg
  • Vitamins: High in Vitamin C
  • Minerals: Trace potassium
  • Nutritional Benefit: Aids digestion, enhances iron absorption, adds tangy flavor

Optional Add-ins

a. 16g Vanilla Plant-Based Protein Powder

  • Calories: ~60–80 kcal
  • Carbohydrates: ~1–4g (varies by brand)
  • Protein: ~10–15g
  • Fat: ~1–2g
  • Sodium: ~100–300mg
  • Cholesterol: 0mg
  • Vitamins: Often fortified with B12, D
  • Minerals: May include calcium, iron
  • Nutritional Benefit: Boosts protein content for muscle repair and satiety

b. 1–2 tbsp Sweetener (Maple Syrup/Agave/2 Dates)

(Average for 1 tbsp maple syrup or 2 dates)

  • Calories: ~50–70 kcal
  • Carbohydrates: ~13–18g (mostly sugars)
  • Protein: ~0g
  • Fat: 0g
  • Sodium: ~1–5mg
  • Cholesterol: 0mg
  • Vitamins: Trace B vitamins (especially in dates)
  • Minerals: Potassium, calcium (dates)
  • Nutritional Benefit: Natural sweetness, adds energy; dates offer fiber and antioxidants

c. 5g Vanilla Extract (1 tsp)

  • Calories: ~12 kcal
  • Carbohydrates: ~0.5g
  • Protein: 0g
  • Fat: 0g
  • Sodium: ~0–2mg
  • Cholesterol: 0mg
  • Vitamins & Minerals: Negligible
  • Nutritional Benefit: Flavor enhancer; contains antioxidants in pure extract

d. 1 Probiotic Capsule (optional)

  • Calories: 0–1 kcal
  • Carbohydrates: 0g
  • Protein: 0g
  • Fat: 0g
  • Sodium: 0mg
  • Cholesterol: 0mg
  • Vitamins & Minerals: N/A
  • Nutritional Benefit: Supports gut health, may improve digestion and immunity

Sources

The Hidden Veggies, eachhealthybite.com, robertklineart.com, okonomikitchen.com,

Chef Culinary Creationss
I am a passionate chef, dedicated to crafting exceptional culinary experiences.

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