Snack10 min · 2 servingsCrema de tofu y plátano con chocolate rallado

Tofu banana cream with grated dark chocolate

Name: Tofu banana cream with grated dark chocolate
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Ingredients: 250 g (9 oz) firm tofu, drained (a little over half of a 14-oz block); 120 g (4 oz) ripe banana (1 medium); 60 ml (2 fl oz) unsweetened soy milk (1/4 cup); 16 g dark chocolate, 70% or higher, grated (about 1/2 oz); A few drops of vanilla extract; Ground cinnamon to taste

Each serving has 209 kcal, 13.4 g of protein, and 3.7 g of fiber, or 6.4 g of protein per 100 kcal. Ready in 10 minutes; makes 2 servings.

Easy to digest
Nutritious in small servings
Low energy density

Per serving

209 kcalCalories
13.4 gProtein
3.7 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 6.4 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 24, 2026
Sources: 5 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

2 servings

250 g9 ozfirm tofu, drained (a little over half of a 14-oz block)
120 g4 ozripe banana (1 medium)
60 ml2 fl ozunsweetened soy milk (1/4 cup)
16 gdark chocolate, 70% or higher, grated (about 1/2 oz)

Plus, with no meaningful nutrition (not counted in the table):

A few drops of vanilla extract
Ground cinnamon to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Drain the tofu and pat it dry with paper towels.
Cut the tofu and banana into chunks and put them in a blender with the soy milk, vanilla, and cinnamon.
Blend for 1 to 2 minutes, scraping down the sides, until the cream is completely smooth.
Divide between two small glasses and, if you like it thicker, chill for 30 minutes.
Grate the chocolate over the top just before serving.

Why it is filling

Blended, firm tofu turns into a smooth cream much like a pudding, with protein and no chewing needed. The ripe banana sweetens it without added sugar, and the grated chocolate gives a lot of flavor in a small amount. It is served cold in a small glass, which on a GLP-1 medication usually sits better than a big or rich dessert.

In numbers, each serving has 13.4 g of protein and 3.7 g of fiber, with an energy density of 94 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

Easy to digest: A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings: A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
Low energy density: 100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

Keep the second serving covered in the fridge: it lasts 2 days.
If it feels too thick, add another tablespoon of soy milk and blend again.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 6.4 g.
Nutrient	Per serving	Whole recipe
Calories	209 kcal	417 kcal
Protein	13.4 g	26.9 g
Carbohydrates	21.4 g	42.9 g
Fiber	3.7 g	7.4 g
Fat	9.3 g	18.6 g
Approximate weight	223 g (8 oz)	446 g (16 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Firm tofu	250 g	195 kcal	22.6 g	2.3 g
Banana	120 g	107 kcal	1.3 g	3.1 g
Unsweetened soy milk	60 ml	20 kcal	1.7 g	0.3 g
Dark chocolate	16 g	96 kcal	1.2 g	1.7 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) (FDC ID 172448).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bananas, raw (FDC ID 173944).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D (FDC ID 175215).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chocolate, dark, 70-85% cacao solids (FDC ID 170273).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.