When you want something bright and tangy in the morning, reach for oranges. This orange berry vitamin C smoothie blends whole oranges and frozen mixed berries with soy milk, silken tofu, and hemp hearts. It tastes like a creamsicle met a berry smoothie, and it makes two glasses.
Each glass gives you 22 g protein, 8 g fiber, and about 361 calories. Total time is about 5 minutes, and using whole oranges instead of juice keeps the fiber in.
Getting enough protein at breakfast makes a big difference in how full you stay. To find your own daily target, try my free protein calculator.
- 22 g protein and 8 g fiber per serving, about 361 calories. No protein powder.
- Whole oranges. Blending peeled oranges instead of juice keeps the fiber and pulp.
- Rich in vitamin C. Oranges and berries are both excellent sources.
- Creamsicle flavor. Silken tofu and vanilla make it smooth and creamy.
- Makes two. Share one or keep it in the fridge for tomorrow.
Why This Recipe Keeps You Full
Fruit smoothies often miss protein, which is why they can leave you hungry soon after. Soy milk, silken tofu, and hemp hearts bring this one up to a satisfying level without any protein powder.
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Using whole oranges instead of juice keeps the fiber, and the mixed berries add even more. Fiber slows how fast the natural sugars in fruit hit your bloodstream, which helps the energy last.
Hemp hearts add a little healthy fat. That small amount of fat makes the smoothie more satisfying and helps it feel like a real breakfast rather than a quick sip.
The color alone makes this one a pleasure to drink. Bright, fresh food tends to feel more appealing first thing in the morning, and a breakfast you look forward to is one you are far more likely to keep making week after week.
Oranges and berries also bring plenty of flavor for relatively few calories. That means you get a big, bright glass that tastes like a treat, with natural sweetness from fruit instead of relying heavily on added sugar or juice.
A Few Notes on the Ingredients
Oranges. Navel oranges are easy to peel and seedless, which makes them ideal for blending. Remove as much of the white pith as you can, since it can taste bitter.
Frozen mixed berries. A blend of strawberries, blueberries, and raspberries adds color, sweetness, and fiber. Frozen berries also keep the smoothie cold and thick without ice.
Vitamin C. Oranges and berries are both excellent sources of vitamin C, a nutrient that supports normal immune function. A smoothie is not a cure or a shield against illness, but eating plenty of fruits and vegetables is part of a healthy routine.
Silken tofu. Silken tofu adds creaminess and protein with no flavor of its own. Combined with vanilla, it gives the smoothie its creamsicle feel.
Orange Berry Vitamin C Smoothie
Ingredients
Equipment
Method
- Peel the oranges, remove as much white pith as you can, and break them into segments.
- Add the soy milk, silken tofu, orange segments, hemp hearts, vanilla, and maple syrup to a blender.
- Add the frozen mixed berries on top.
- Blend on high for 60 seconds, until smooth and creamy. Add a splash more soy milk if needed.
- Pour into two glasses and serve right away.
Nutrition
Notes
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- Soy-free: Use pea milk and replace the tofu with 0.5 cup of coconut yogurt plus 1 tbsp more hemp hearts.
- Protein boost: Add 2 tbsp of almond butter or 2 more tbsp of hemp hearts.
- Nut-free: As written, this smoothie is nut-free.
- Gluten-free: As written, this smoothie is naturally gluten-free.
- Tropical twist: Swap half the berries for frozen mango and add a squeeze of lime.
Storage, Leftovers, and Serving
Pour the second glass into a jar with a tight lid and refrigerate for up to 24 hours. Shake well before drinking, since citrus smoothies can separate a little.
To prep ahead, peel and segment the oranges and freeze them with the berries and hemp hearts in freezer bags. In the morning, blend with the soy milk, tofu, and vanilla.
When oranges are in season, buy a few extra and keep them in the fridge, where they stay fresh for several weeks. Frozen mixed berries keep for months in the freezer, so this smoothie is easy to make any time.
Serve it with a slice of whole grain toast with nut butter for a bigger breakfast. For more drink ideas, browse my smoothie recipes.
Frequently Asked Questions
How Much Protein Is in This Smoothie?
Each glass has about 22 g protein, from the soy milk, silken tofu, and hemp hearts. Values vary with brands. Adding nut butter or extra hemp hearts raises it further.
Can I Use Orange Juice Instead of Whole Oranges?
You can use 1 cup of orange juice, but you will lose most of the fiber from the fruit. Whole oranges give a thicker, more filling smoothie. If you use juice, reduce the soy milk slightly so it is not too thin.
Will This Smoothie Keep Me From Getting Sick?
No single food can prevent illness. This smoothie is a tasty way to get vitamin C, fiber, and protein, which fit into an overall healthy diet. Sleep, activity, and a variety of fruits and vegetables all matter too.
Your This-Week Plan
This week, add one serving of whole fruit to your breakfast every day, and make this smoothie on at least two of those mornings. Keep a note of how many servings of fruit you eat by the end of the week.
Try adding fruit to meals you already eat, like berries on oatmeal or an orange with lunch. Small additions like these add up to more fiber and more variety over a whole week.
This article is for general education and isn’t medical or nutrition advice. Nutrition values are calculated from the listed ingredients and will vary with brands and substitutions.
If you eat fully plant-based, a reliable source of vitamin B12 matters, so talk with your doctor or a registered dietitian about supplementation. If you have a health condition, are pregnant or breastfeeding, or take medication, check with a professional before changing how you eat.
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