Why You’ll Love This Recipe

This No-Added-Sugar Mango Lassi Smoothie is inspired by the traditional Indian drink but crafted to be a nutritious, high-protein option perfect for modern lifestyles. Bursting with natural sweetness from mangoes and dates, and rich in probiotics and healthy fats, it’s the ultimate refreshing beverage for breakfast, a post-workout boost, or a quick afternoon snack.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 pitted dried date
• 1 cup whole milk
• ¼ cup whole-milk plain strained (Greek-style) yogurt
• 1 cup frozen mango chunks
• ¼ teaspoon ground cardamom
• 1½ tablespoons hulled hemp seeds, divided

Directions

1. Place the date, milk, yogurt, frozen mango, cardamom, and 1 tablespoon hemp seeds in a blender.
2. Blend until smooth, about 1 minute. Scrape down the sides of the blender as needed.
3. Pour into a glass and sprinkle the remaining ½ tablespoon hemp seeds on top before serving.

Servings and timing

• Servings: 1
• Prep time: 5 minutes
• Total time: 5 minutes

Variations

• Substitute almond milk and coconut yogurt for a dairy-free version.
• Add a scoop of vanilla protein powder to enhance the protein content.
• Blend in a few ice cubes for a thicker texture.
• Use fresh mango if in season; add a few ice cubes to maintain the chill.

Storage/reheating

• Best enjoyed immediately.
• If preparing ahead, store in the refrigerator for up to 24 hours.
• Shake or stir before drinking if separated.

FAQs

Can I use fresh mango instead of frozen?

Yes, you can use fresh mango, but for the cold, thick consistency, add a few ice cubes to the blender.

Can I make this dairy-free?

Absolutely. Substitute the whole milk and Greek yogurt with plant-based alternatives like almond milk and coconut yogurt.

My smoothie isn’t sweet enough. What can I add?

You can add another date, a splash of maple syrup, or a small piece of banana for more sweetness.

What kind of yogurt is best for this recipe?

Whole-milk Greek-style yogurt provides creaminess and protein, but you can use low-fat or plant-based versions if you prefer.

How can I make this smoothie thinner?

Add a little more milk, one tablespoon at a time, until the desired consistency is reached.

Is this smoothie suitable for kids?

Yes, it’s kid-friendly and a great way to sneak in fruit and healthy fats.

Can I use a different spice instead of cardamom?

Yes, cinnamon or a pinch of nutmeg can be used as an alternative.

What are the health benefits of hemp seeds?

Hemp seeds are rich in protein, omega-3 fatty acids, and fiber. They support heart health and reduce inflammation.

Can I make this smoothie in advance?

Yes, but it’s best fresh. If storing, keep it in a sealed jar in the fridge and shake before serving.

What makes this smoothie high-protein?

The combination of Greek yogurt and hemp seeds provides a protein-rich profile ideal for satiety and energy.

Conclusion

This No-Added-Sugar Mango Lassi Smoothie is a creamy, naturally sweet, and nutritious drink that delivers on both flavor and wellness. Whether you sip it in the morning or enjoy it after a workout, it’s a simple yet satisfying recipe that keeps you energized and refreshed with every blend.

Print