Try my easy sugar free mango lassi smoothie recipe for a refreshing snack that’s naturally sweet and packed with nutritional benefits. Ripe mango brings vitamin C and provitamin A, while Greek yogurt adds protein to help keep you full. There’s no added sugar, and if you’re not a fan of banana, I share simple alternatives to give this lassi the perfect touch of sweetness.
Great smoothie idea!
– Brian
Mango lassi is a simple drink made of blended mango, yogurt, and spices. If you’ve had a mango lassi at an Indian restaurant in the U.S., you may guess an additional ingredient: sugar. The mango lassi drinks sold in the restaurants here are often extremely sweet.
I believe the Dietary Guidelines recommendation to limit added sugars is good advice that can benefit many. As such, I wanted to show you how easy it is to create a mango lassi smoothie without the added sugar. All the sweetness here is provided by the naturally occurring sugars in fruit and dairy.
🥭 Sugar Free Mango Lassi Ingredients
Here’s what you need to make my sugar free lassi recipe:
- 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 use 1.5 ounces/42.5 grams of pitted Medjool dates (2-3 dates)
- ⅔ cup plain, unsweetened Greek yogurt (nonfat)
- ½ cup milk (I used 2%)
- ¼ teaspoon cardamom powder
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A lot of no added sugar recipes lean on bananas, which isn’t ideal for banana haters. That’s why I’m giving you two options for adding natural sweetness here: bananas or dates. Pick whichever works best for you.
Dates have the advantage of leaving out that strong banana flavor, so the date version tastes closer to an authentic mango lassi. Just be sure to use fresh pitted Medjool dates, like those from Joolies, rather than the dried ones from the baking aisle.
The tradeoff is that dates may not blend as smoothly as frozen bananas. With a high-speed blender, you’ll have no trouble getting a silky texture.
If you can get your hands on Ataulfo mangoes (also called Champagne mangoes), they’re an excellent choice because they’re less fibrous and give the smoothie a wonderfully smooth consistency.
Whatever fruit you use, make sure it’s perfectly ripe. The sweetness in this recipe comes almost entirely from the fruit, so ripe mangoes and bananas are essential.
❓ How to Make Mango Lassi without Sugar
With over 30 grams of net carbs per serving, this is not a keto mango lassi recipe. Though I would consider this lassi healthy and nutritious, it is high in natural sugar from fruit and dairy.
You would need to make mango lassi without mango and other high carb fruits (such as banana) to make it keto friendly. Plain Greek yogurt is low carb, but you would also need to make the lassi without milk.
To make a low carb mango lassi, you would need to use mango flavoring extract and a keto sweetener (such as monk fruit). This is the only way to make a mango lassi truly sugar free.
🥤 Lassi without Sugar Recipe
You can make the best mango lassi recipe in under 5 minutes!
Peel and chop the mango and the banana or dates. If using dates, soak them in 3 tablespoons of boiling water for 10 minutes and then blend the dates and water into a smooth date paste.
Place all ingredients in a high-powered blender or food processor and blend until completely smooth. You may have to stop the processor a few times to scrape the sides down with a spatula if ingredients are sticking. A regular blender may not cut it here.
Pour the sugar free mango lassi into two glasses and serve immediately. Wide straws make it easier to sip and enjoy.
Leftovers
Pour any leftover lassi into silicone popsicle molds, and freeze overnight. This is a great way to enjoy the refreshing flavor of mango lassi whenever you want it.
📋 Mango Lassi Calories
What are the calories in mango lassi without sugar? One mango lassi smoothie has 198 calories, 33.8 grams net carbs, and 11.5 grams protein. This is for a lassi sweetened with banana. Nutrition info will vary depending on the milk and fruit sweetener you use.
Sugar Free Lassi Recipe (Mango Lassi without Sugar Added)
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!
Prep Time 5 minutes
Total Time 5 minutes
Course Snack
Cuisine Indian
Servings 2
Calories 198 kcal
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Peel and chop the mango and the banana or dates. If using dates, soak them in 3 tablespoons of boiling water for 10 minutes and then blend the dates and water into a smooth date paste.
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Place all ingredients in a high-powered blender or food processor and blend until completely smooth. You may have to stop the processor a few times to scrape the sides down with a spatula if ingredients are sticking.
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Pour the sugar free mango lassi into two glasses and serve immediately. Wide straws make it easier to sip and enjoy.
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💭 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 full of fiber-rich whole foods along with a variety of essential vitamins and minerals. It provides healthy carbs, high-quality protein, and hydration, making it a refreshing choice after a workout or on a hot day.
Because smoothies and milkshakes are easy to drink quickly, they can be a great option for anyone with high energy needs who struggles to eat enough. To boost calories even further, try using whole milk dairy and topping your lassi with chopped pistachios.
Is sugar free lassi good for weight loss?
Since this recipe uses whole fruits instead of added sugar or juice, it offers more fiber and staying power. In my view, a no added sugar lassi may be more supportive of weight loss than a traditional version. That said, some may find a bowl of fresh yogurt with chopped mango and banana even more filling than drinking lassi.
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 is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Calories: 198kcalCarbohydrates: 37.4gProtein: 11.5gFat: 1.3gSaturated Fat: 0.9gSodium: 63mgPotassium: 460.3mgFiber: 3.6gVitamin A: 83.5% DVVitamin C: 59.1% DVCalcium: 18.1% DVIron: 3.2% DV
Keywords mango lassi without sugar, sugar free mango lassi
FAQs
How to make a sugar free lassi vegan?
To make a vegan lassi, you need to make a dairy free lassi. This means it will be a mango lassi without yogurt or milk. You can use your favorite plant-based yogurt and milk alternatives as substitutes. I recommend calcium-fortified soy milk and soy yogurt, as they contain protein in similar levels to dairy.
Can I use canned mango in lassi?
Yes, you can make lassi with canned mango or with frozen mango! If using mango from a can, make sure you’ve drained it well. To make lassi with frozen mango, thaw it in the fridge before adding to the recipe.
Is lassi good for diabetes?
Classic lassi recipes are packed with added sugar and not ideal for everyday diabetic drinks. If you are using a keto or low carb diet to control your blood sugar in diabetes, lassi is not a good choice. Even this added sugar free lassi recipe is quite high carb.
Should I drink lassi after a workout?
Packed with protein and healthy carbs, this lassi recipe would make a great post-workout drink. The macro profile of a lassi makes it a good choice for glycogen replenishment and muscle repair.
Is lassi a healthy drink?
A traditional mango lassi recipe is sweetened with lots of sugar (or sometimes honey). High sugar beverages, including mango lassi, are not the healthiest drink option for most people. That said, a mango lassi includes fruit and yogurt, and is more nutritious than most soda pop options.
👩🏻🍳 More Mango Recipes
Need some more recipes using mango? Try these delicious ideas:
You may also enjoy my Strawberry Cucumber Smoothie.
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
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