Introduction
Craving a delicious, creamy smoothie without the guilt of added sugar? This No-Added-Sugar Mango Lassi Smoothie is the perfect blend of natural sweetness, protein, and gut-friendly probiotics. Inspired by the traditional Indian drink, this smoothie is made with frozen mangoes, Greek yogurt, hemp seeds, and cardamom for a nutrient-dense, satisfying treat.
Whether you need a quick breakfast, post-workout recovery drink, or a refreshing snack, this smoothie delivers flavor, texture, and health benefits—all in just 5 minutes!
Why You’ll Love This Smoothie
✅ No Added Sugar – Naturally sweetened with mangoes and dates.
✅ High in Protein – Greek yogurt and hemp seeds keep you full longer.
✅ Gut-Friendly – Probiotics from yogurt support digestion.
✅ Anti-Inflammatory – Hemp seeds provide omega-3s to reduce inflammation.
✅ Quick & Easy – Ready in just 5 minutes!
Key Ingredients & Their Benefits
1. Frozen Mango Chunks
- Natural Sweetness: Mangoes add a tropical, naturally sweet flavor without refined sugar.
- Rich in Vitamin C & Antioxidants: Supports immunity and skin health.
2. Greek Yogurt (Whole Milk)
- High in Protein: Helps with muscle recovery and keeps you full.
- Probiotics for Gut Health: Improves digestion and gut microbiome.
3. Hemp Seeds
- Omega-3 & Omega-6 Fatty Acids: Reduces inflammation.
- Plant-Based Protein: Great for vegans and vegetarians.
4. Cardamom
- Digestive Aid: Helps with bloating and digestion.
- Warm, Aromatic Flavor: Enhances the smoothie’s taste.
5. Dates (Natural Sweetener)
- Fiber-Rich: Supports digestion and blood sugar control.
- No Refined Sugar Needed: Adds just the right amount of sweetness.
Step-by-Step Recipe
Ingredients (Serves 1)
- 1 pitted dried date
- 1 cup whole milk (or dairy-free alternative)
- ¼ cup whole-milk Greek yogurt
- 1 cup frozen mango chunks
- ¼ tsp ground cardamom
- 1½ tbsp hulled hemp seeds (divided)
Instructions
- Blend Ingredients – Combine the date, milk, yogurt, mango, cardamom, and 1 tbsp hemp seeds in a blender.
- Blend Until Smooth – Process for 1 minute, scraping down the sides as needed.
- Adjust Consistency – Add more milk if too thick.
- Serve & Garnish – Pour into a glass and top with remaining ½ tbsp hemp seeds.
Expert Tips for the Perfect Smoothie
✔ Use Frozen Mango – Ensures a thick, creamy texture.
✔ Scrape the Blender Sides – Prevents chunks for a smoother blend.
✔ Adjust Sweetness – Add an extra date if needed.
✔ Dairy-Free Option – Substitute with almond or coconut yogurt.
Nutritional Benefits (Per Serving)
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 427 kcal | 19g | 51g | 19g |
- High-Protein – Supports muscle repair and satiety.
- No Added Sugar – Diabetic-friendly and weight-conscious.
- Rich in Omega-3s – Fights inflammation.
Recipe Card
No-Added-Sugar Mango Lassi Smoothie
This creamy No-Added-Sugar Mango Lassi Smoothie is naturally sweetened with ripe mango and dates, packed with 19g of protein from Greek yogurt and hemp seeds, and ready in just 5 minutes for a healthy breakfast or post-workout boost.
Mango Lassi Smoothie
Nutrition Facts
Servings 1
- Amount Per Serving
- Calories 427kcal
- % Daily Value *
- Total Fat 19g30%
- Saturated Fat 5g25%
- Total Carbohydrate 51g17%
- Dietary Fiber 6g24%
- Sugars 42g
- Protein 19g38%
- Calcium 300 mg
- Iron 3 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Storage Tips:
• Best consumed immediately
• Can refrigerate for up to 24 hours (separation is normal – shake well)
Ingredient Swaps:
• Dairy-free? Use coconut yogurt + almond milk
• No dates? Try 1 tsp honey or maple syrup
• Fresh mango? Use ¾ cup + ½ cup ice
Serving Suggestions:
• Pair with granola for breakfast bowl
• Add spinach for hidden greens
• Top with chia seeds for extra fiber
Frequently Asked Questions (FAQs)
1. Can I use fresh mango instead of frozen?
Yes, but the texture will be thinner. Add ice to thicken it.
2. How can I make this dairy-free?
Use almond milk and coconut yogurt instead of dairy.
3. My smoothie isn’t sweet enough. What can I add?
Try an extra date, a splash of honey, or a banana.
4. Can I prep this smoothie ahead?
Yes! Store in the fridge for up to 24 hours (shake before drinking).
Conclusion
This No-Added-Sugar Mango Lassi Smoothie is a nutrient-packed, delicious, and easy-to-make drink that fits into any healthy lifestyle. Whether you enjoy it for breakfast, post-workout, or as a snack, it’s a guilt-free way to satisfy your sweet cravings while fueling your body with protein and probiotics.
Try it today and taste the creamy, tropical goodness! 🌟
