High-protein mango lassi is a lighter take on the classic Indian beverage—cool, creamy, and perfect as a refreshing, nourishing snack any time of day.
Lightened Up Mango Lassi
This lighter mango lassi keeps all the flavor of the traditional drink while swapping in fat-free Greek yogurt and skim milk to reduce calories without sacrificing the creamy texture. It’s a quick recipe—four main ingredients and five minutes—and makes a satisfying breakfast drink or a high-protein afternoon snack. Serve it alongside spiced mains like chicken tikka kebabs, or enjoy it on its own as a cooling treat.
Why I Love This Homemade Lassi
This version of mango lassi is a favorite because it’s simple, fast, and still satisfying. Here are a few reasons it’s become a go-to recipe in my kitchen.
- Just a few ingredients. Four main items—mango, Greek yogurt, milk, and a touch of sweetener—plus ice.
- Quick and easy. Put everything in a blender, pulse to combine, then blend until silky smooth. It’s a great recipe for kids to make with supervision.
- Lighter, higher in protein. Using nonfat Greek yogurt keeps it lighter than traditional lassis but still delivers creaminess and about 9 grams of protein per serving.
Mango Lassi
Ingredients
- 1 medium mango (the riper the better), peeled and chopped
- 6 ounces fat-free Greek yogurt
- 1 cup fat-free (skim) milk
- 1½ tablespoons sugar (or monk fruit, honey, or other sweetener)
- 1 cup crushed ice
Instructions
- Place the chopped mango, Greek yogurt, milk, sweetener, and crushed ice in a blender.
- Blend on low to combine, then increase speed to high and blend until completely smooth. The consistency will be slightly thinner than a smoothie.
- Taste and adjust sweetness if needed. Pour into glasses and serve immediately.
Notes & Variations
Variations
- Protein boost: Add a scoop of plain or vanilla protein powder to increase the protein per serving.
- Dairy-free: Use your preferred plant-based milk and yogurt to make a vegan version.
- Spices: A pinch of turmeric adds color and a warm flavor; cardamom, cinnamon, or nutmeg also pair beautifully with mango.
- Mix fruits: Try adding blueberries, peaches, or frozen tropical fruit for different flavor profiles.
Ingredient Tips
- Mango: Ataulfo (champagne) mangos are very sweet and less fibrous, but ripe Tommy Atkins or frozen mango chunks work well too.
- Yogurt: Fat-free Greek yogurt keeps the lassi lighter, but reduced-fat or whole-milk yogurt will be richer.
- Sweetener: Use sugar, honey, monk fruit, or another sweetener to taste. If your mango is especially sweet, you may need little or no added sweetener.
- Ice: If you don’t have crushed ice, pulse whole ice cubes in the blender first to break them up.
Nutrition (per serving)
Serving: 1 shake • Calories: 139 kcal • Carbohydrates: 26.7 g • Protein: 9 g • Cholesterol: 1.5 mg • Sodium: 22.5 mg • Fiber: 1.3 g
What You’ll Need
Below are a few notes to help you select ingredients for this mango lassi. Refer to the recipe card for exact quantities and the full instructions.
- Mango: Choose ripe, fragrant fruit for the best flavor. Frozen mango chunks are a convenient substitute when fresh mangos are out of season.
- Greek yogurt: Plain fat-free Greek yogurt creates a thick texture and adds protein.
- Milk: Skim milk keeps the lassi light; any milk or milk alternative will work.
- Sweetener: Adjust to taste—sugar, honey, monk fruit, or other alternatives are all fine.
How to Make a Mango Lassi
This recipe comes together in a snap. Add everything to the blender, increase speed to high, and blend until smooth and creamy. Serve immediately for the best texture and flavor.
Storing Leftovers
- Refrigerator: Best enjoyed fresh, but you can cover and refrigerate for up to 24 hours. Stir or shake well before serving.
- Freezer: Pour into popsicle molds for a refreshing frozen treat, or freeze in an airtight container and thaw in the refrigerator until slightly frosty and sippable.
More Lighter Versions of Indian Favorites
If you enjoy a mango lassi with your meal, consider pairing it with lighter takes on Indian classics—grilled proteins, simple curries, or spiced rice dishes all complement the cool sweetness of the lassi.
Lightened Up Indian Dishes
These recipes are inspired by classic Indian favorites but use simple swaps to be lighter.
Chicken Tikka Masala
Indian Shrimp Curry
Lamb Keema with Peas
Instant Pot Indian Chicken Pulao
Must-Make Recipes for Mango Lovers
- Avocado Mango Salsa
- Mango Peach Smoothie
- Mango Coconut Chia Pudding
- Asian Slaw with Mango
- Grilled Chicken with Mango