Delightful Sugar-Free Mango Lassi: Your Guide to a Healthy & Refreshing Smoothie

Craving a taste of the tropics without the guilt? My easy sugar-free mango lassi smoothie recipe is a delightful treat that’s both naturally sweet and bursting with nutritional benefits. This refreshing drink harnesses the vibrant flavor of ripe mangoes, offering a rich source of vitamin C and provitamin A, while creamy Greek yogurt provides a significant protein boost to keep you feeling full and satisfied. The best part? There’s absolutely no added sugar, making it a healthier choice than most store-bought or restaurant versions. And if bananas aren’t your favorite, I’ll share simple, delicious alternatives to achieve that perfect level of natural sweetness.

The Sweet Truth: Why Opt for a Sugar-Free Mango Lassi?

Mango lassi, a beloved traditional Indian drink, is typically a simple blend of fresh mango, yogurt, and aromatic spices. However, if you’ve ever enjoyed a mango lassi at an Indian restaurant, especially in many Western countries like the U.S., you might have noticed an additional, often overwhelming, ingredient: sugar. These commercial lassis are frequently made extremely sweet, turning a potentially healthy drink into a sugar-laden indulgence.

The Dietary Guidelines for Americans consistently recommend limiting added sugars in our diets, a piece of advice that can significantly benefit overall health for many individuals. It’s an important distinction to make: while fruits and dairy naturally contain sugars, these come bundled with essential vitamins, minerals, and fiber. Added sugars, on the other hand, provide empty calories without much nutritional value.

My goal with this recipe is to demonstrate just how effortlessly you can craft a luscious mango lassi smoothie without any added sugar. All the delightful sweetness in this recipe comes purely from the naturally occurring sugars found in ripe fruit and wholesome dairy. This approach allows the true, tropical flavor of the mango to shine, complemented by the creamy tang of yogurt and a hint of spice, creating a drink that is both incredibly satisfying and genuinely good for you.

🥭 Sugar-Free Mango Lassi Ingredients: Simplicity Meets Flavor

Crafting the perfect sugar-free mango lassi requires just a handful of quality ingredients. Here’s what you’ll need to create this incredibly refreshing and nutritious beverage:

• 1 cup peeled and chopped mango: For the best results, use 1-2 fresh, very ripe mangoes. If fresh mango isn’t in season or readily available, thawed frozen mango works wonderfully and can save you prep time.
• 1 medium frozen ripe banana, broken into chunks OR 1.5 ounces (42.5 grams) of pitted Medjool dates (2-3 dates): This is where you customize your sweetness and texture. Both options provide natural sweetness and help achieve a thick, creamy consistency.
• ⅔ cup plain, unsweetened Greek yogurt: I recommend nonfat Greek yogurt for a lighter profile, but full-fat yogurt can also be used for extra richness. Ensure it’s unsweetened to avoid any hidden sugars.
• ½ cup milk: I typically use 2% milk, but feel free to choose your preferred dairy or non-dairy milk alternative (e.g., almond milk, oat milk, soy milk).
• ¼ teaspoon cardamom powder: This essential spice adds an authentic, aromatic depth that elevates the lassi’s flavor profile.

A printable recipe card with exact measurements and instructions is available further down the page.

Choosing Your Natural Sweetener: Banana vs. Dates

Many “no added sugar” recipes heavily rely on bananas, which isn’t ideal for those who dislike their strong flavor. That’s why this recipe provides two excellent options for achieving natural sweetness: ripe frozen bananas or plump Medjool dates. Each offers unique characteristics:

• Frozen Banana: Contributes a wonderfully creamy texture and a subtle sweetness. It blends easily, making for a consistently smooth smoothie.
• Medjool Dates: These offer a rich, caramel-like sweetness and, importantly, don’t impart a strong banana flavor. This makes the date-sweetened version taste much closer to a traditional mango lassi. For best results, use fresh, pitted Medjool dates, like those from Joolies, rather than the drier, harder dates often found in the baking aisle. The trade-off is that dates may require a more powerful blender to achieve the same silky-smooth texture as bananas. With a high-speed blender, you’ll have no trouble achieving that perfect consistency.

Selecting the Best Mango for Your Lassi

The type and ripeness of your mango significantly impact the lassi’s flavor and texture. If you can find Ataulfo mangoes, also known as Champagne mangoes, they are an exceptional choice. Their smooth, less fibrous flesh lends itself beautifully to smoothies, resulting in a wonderfully creamy and consistent drink. Regardless of the variety, ensure your mango is perfectly ripe. The natural sweetness in this recipe comes almost entirely from the fruit, so ripe mangoes (and bananas or dates) are absolutely essential for a truly delicious, naturally sweet lassi.

❓ Is This a Keto Mango Lassi? Understanding Sugar-Free vs. Low-Carb

It’s important to clarify that while this is a **sugar-free mango lassi** (meaning no *added* sugar), it is **not a keto mango lassi** recipe. With over 30 grams of net carbohydrates per serving, this smoothie contains a significant amount of natural sugars from the fruit (mango and banana/dates) and dairy (milk and Greek yogurt).

While I consider this lassi to be healthy and nutritious due to its whole-food ingredients and absence of added sweeteners, its carbohydrate content makes it unsuitable for a strict ketogenic diet. A keto diet typically restricts net carbs to 20-50 grams per day, and one serving of this lassi would consume a large portion of that allowance.

To truly create a **low-carb mango lassi** or a keto-friendly version, you would need to drastically alter the primary ingredients. This would involve making **mango lassi without mango** and other high-carb fruits, as well as preparing the **lassi without milk**. Plain Greek yogurt is relatively low in carbs, but the overall formulation would need to change considerably.

For those strictly adhering to a low-carb or keto lifestyle, the only way to achieve a truly keto-friendly “mango” lassi is to substitute the fruit entirely. This would typically involve using mango flavoring extract in combination with a zero-calorie, keto-friendly sweetener, such as monk fruit or erythritol. This alternative would provide the mango essence without the fruit’s natural sugars, but it wouldn’t offer the same whole-food nutritional benefits.

🥤 Lassi without Sugar Recipe: Quick & Easy Steps

You can create the **best mango lassi recipe** in under 5 minutes, making it a perfect choice for a quick breakfast, snack, or post-workout refuel!

1

Prepare Your Fruit: Start by peeling and chopping your fresh mango. If you’re using a banana, peel it and break it into chunks. If opting for dates, soak 1.5 ounces (about 2-3) pitted Medjool dates in 3 tablespoons of boiling water for 10 minutes to soften them. After soaking, blend the dates and the soaking water into a smooth paste. This ensures they incorporate seamlessly into the smoothie.

2

Blend to Perfection: Place all your prepared ingredients – the chopped mango, your chosen sweetener (banana chunks or date paste), Greek yogurt, milk, and cardamom powder – into a high-powered blender or food processor. Blend on high until the mixture is completely smooth and creamy. Depending on your blender’s power, you may need to pause a few times and scrape down the sides with a spatula to ensure all ingredients are thoroughly combined and there are no lingering chunks. A regular blender might struggle to achieve the desired silky texture, especially with dates.

3

Serve and Enjoy: Once blended, immediately pour the delicious sugar-free mango lassi into two glasses. For the best sipping experience, consider using wide straws, which make it easier to enjoy the thick, refreshing texture. Serve chilled and savor the natural sweetness!

📋 Mango Lassi Calories & Nutrition: A Healthy Choice

What are the **calories in mango lassi without sugar**? A single serving of this **mango lassi smoothie** (when sweetened with banana) contains approximately 198 calories, 33.8 grams of net carbohydrates, and a robust 11.5 grams of protein. These figures highlight its value as a satiating and nutrient-dense snack.

It’s important to note that the exact nutritional information, including calories and carbohydrate content, will vary slightly based on your specific ingredient choices. For instance, using full-fat Greek yogurt or different types of milk (e.g., whole milk vs. skim milk or plant-based milks) will alter the fat and calorie content. Similarly, the size and ripeness of your fruit can slightly adjust the natural sugar content. However, this recipe consistently delivers a wealth of vitamins, minerals, and dietary fiber, making it a far superior choice to commercially sweetened beverages.

Watch How to Make It!

Prefer to watch? Check out the video: Sugar Free Lassi Recipe (Mango Lassi without Sugar Added)

Sugar Free Lassi Recipe (Mango Lassi without Sugar Added)

By Summer Yule

Try my easy sugar free mango lassi smoothie recipe for a refreshing snack that’s naturally sweet and packed with nutritional benefits. Only 5 ingredients!

★★★★★ (5 from 3 votes)

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Prep Time
5 mins

Total Time
5 mins

Course
Snack

Cuisine
Indian

Servings
2

Calories
198 kcal

Ingredients

• 1 cup peeled and chopped mango (1-2 fresh very ripe mangoes, or use mango thawed from frozen to save time)
• 1 medium frozen ripe banana, broken into chunks OR 1.5 ounces/42.5 grams of pitted Medjool dates (2-3 dates)
• ⅔ cup plain, unsweetened Greek yogurt (nonfat recommended)
• ½ cup milk (2% milk used in testing)
• ¼ teaspoon cardamom powder

Love this recipe? Please leave a comment below! 😊

Instructions

1. Peel and chop the mango and your chosen sweetener (banana or dates). If using dates, soak them in 3 tablespoons of boiling water for 10 minutes, then blend the dates and water into a smooth paste.
2. Place all ingredients (prepared mango, sweetener, Greek yogurt, milk, and cardamom powder) into a high-powered blender or food processor. Blend until completely smooth. You may need to stop the processor a few times to scrape the sides down with a spatula if ingredients are sticking.
3. Pour the sugar-free mango lassi into two glasses and serve immediately. Wide straws make it easier to sip and enjoy the thick, creamy texture.

Equipment

• Knife
• Peeler
• Food Processor (or high-powered blender)
• Large-Width Straws

Expert Tips from Dietitian Summer Yule

This is a level 2 recipe (transition or weight maintenance).

What are the benefits of drinking lassi?

This lassi recipe is a powerhouse of nutrition, packed with fiber-rich whole foods, essential vitamins (like Vitamin C and A from mango), and minerals. It provides a balanced blend of healthy carbohydrates, high-quality protein from Greek yogurt, and excellent hydration, making it an ideal choice for a refreshing pick-me-up after a workout or on a warm day. Smoothies and milkshakes are also fantastic options for individuals with high energy needs who might struggle to consume enough solid food. To further boost the calorie content, consider using full-fat dairy and topping your lassi with a sprinkle of chopped pistachios or almonds.

Is sugar-free lassi good for weight loss?

Since this recipe utilizes whole fruits for sweetness rather than added sugars or fruit juices, it inherently offers more dietary fiber and contributes to greater satiety. In my professional opinion, a no-added-sugar lassi can be a more supportive choice for weight management compared to a traditional version loaded with refined sugars. However, for maximum fullness, some individuals might find that a bowl of fresh Greek yogurt topped with diced mango and banana is even more satisfying than drinking a smoothie, as the act of chewing can enhance feelings of satiety.

Please remember: Nutrition information is based on the banana version of this smoothie and will vary depending on your choice of sweetener and milk.

Nutrition Info Disclaimer

All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

The nutrition information provided is an estimate offered as a courtesy. It will naturally differ depending on the specific brands and ingredients you choose to use. Additionally, calorie information on commercial food labels can sometimes be inaccurate, so please don’t obsess over the numbers too much.

“To taste” refers to your personal preferences, but always ensure food safety rules are followed. Please do not consume undercooked food.

Nutrition

Calories: 198kcal
Carbohydrates: 37.4g
Protein: 11.5g
Fat: 1.3g
Saturated Fat: 0.9g
Sodium: 63mg
Potassium: 460.3mg
Fiber: 3.6g
Vitamin A: 83.5% DV
Vitamin C: 59.1% DV
Calcium: 18.1% DV
Iron: 3.2% DV

Keywords
mango lassi without sugar, sugar free mango lassi, healthy mango smoothie

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FAQs: Your Sugar-Free Mango Lassi Questions Answered

How to make a sugar-free lassi vegan?

To create a vegan version of this sugar-free lassi, you’ll need to make it dairy-free. This means omitting traditional yogurt and milk. Fortunately, there are many excellent plant-based alternatives available. I highly recommend using a plant-based yogurt and milk that are fortified with calcium and offer a good protein content, such as soy milk and soy yogurt. These options closely match the nutritional profile of their dairy counterparts. Other popular choices include almond milk, oat milk, or coconut milk and their corresponding yogurts, though their protein content may vary.

Can I use canned mango in lassi?

Absolutely! You can certainly make a delicious lassi with canned mango or frozen mango. If you opt for canned mango, ensure you drain it very well to remove any excess syrup or liquid before adding it to your blender. For frozen mango, it’s best to thaw it in the refrigerator beforehand, which helps prevent over-chilling the lassi and ensures a smoother blend without requiring additional liquid. Both options are convenient alternatives to fresh mango, especially when fresh produce is out of season.

Is lassi good for diabetes?

Traditional lassi recipes, which are often laden with significant amounts of added sugar, are generally not recommended for individuals managing diabetes or seeking to control blood sugar levels. While this particular recipe is free of *added* sugar, it is important to remember that it is still quite high in naturally occurring carbohydrates from the mango, banana/dates, and milk. Therefore, if you are following a strict ketogenic or very low-carb diet to manage diabetes, this lassi may not be the best choice. Always consult with your healthcare provider or a registered dietitian to determine the most suitable dietary patterns for your specific health needs.

Should I drink lassi after a workout?

Yes, this sugar-free mango lassi can make an excellent post-workout drink! It’s perfectly balanced with a healthy combination of carbohydrates and protein. The natural sugars from the fruit help replenish glycogen stores in your muscles that are depleted during exercise, while the protein from the Greek yogurt is crucial for muscle repair and growth. This macro profile makes it a superb choice for aiding recovery and refueling your body after a strenuous workout, providing both energy and building blocks for muscle tissue.

Is lassi a healthy drink?

The healthfulness of lassi largely depends on its ingredients. A traditional mango lassi recipe often includes a substantial amount of added sugar, sometimes honey, making it a high-sugar beverage. High-sugar drinks, including these traditional lassis, are generally not the healthiest option for most people for regular consumption. However, this homemade sugar-free mango lassi is a different story. By removing added sugars and utilizing whole fruits and yogurt, it becomes a much more nutritious choice. It provides valuable vitamins, fiber, and protein, making it significantly healthier than many other sugary drinks like soda pop, while still being incredibly delicious and satisfying.

👩🏻‍🍳 More Refreshing Mango Recipes

Can’t get enough of that delightful mango flavor? Here are some more delicious mango-inspired recipes to try:

• Sugar Free Mango Ice Cream
• Strawberry Banana Mango Smoothie (No Added Sugar)
• Watermelon Mango Popsicles Recipe
• High Calorie Popsicles (Mango with Coconut & Curry)

You might also enjoy my Strawberry Cucumber Smoothie for another refreshing blend.

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