Try this easy sugar free mango lassi smoothie recipe for a sweet snack that offers up some equally sweet nutrient benefits. You get vitamin C and provitamin A-packed mango, along with some protein from Greek yogurt for staying power. There’s no added sugar here, and if you don’t like banana, learn other options to sweeten this lassi up! Banana haters deserve some no added sugar smoothie options too.
My local Costco carries a large selection of ripe and delicious fruit at all times of the year. I can’t claim that the fruit is all locally grown. However, when I’m craving some fresh fruit outside of the growing season, they have what I need.
I recently purchased a case of ataulfo mangoes (sometimes referred to as Champagne mangoes). These mangoes tend to be a little smaller than other varieties. They are my favorite mango flavor-wise because they are sweeter and creamier than the other types.
The lack of fibrous texture in Champagne mangoes makes them the perfect candidate for a smoothie. And what better way to feature mangoes in a smoothie than to make a mango lassi?
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 fruit and the dairy, just like in my strawberry cucumber smoothie.
🥭 Mango Lassi without Sugar Ingredients
It seems like many no added sugar recipes incorporate bananas, which is not so great for banana haters! I am giving you two options for sweetening things up here: bananas or pureed dates. Pick the one that suits your preferences.
I can purchase packages of pureed dates in the international section of my local grocery store. If you cannot find these, puree fresh dates in a food processor with a little water. Fresh dates are in the produce section; they are not the same as the dried date bits in the baking section.
The benefit of using dates over bananas is that you don’t end up with that lingering banana flavor. The version made with dates tastes more like authentic mango lassi, IMHO.
The downside of using pureed dates is that they may not blend as smoothly as the frozen bananas. If you have a high-speed blender, you should be able to incorporate your dates to get a smooth smoothie. This won’t be an issue.
On the other hand, if you lack a high-speed blender, your smoothie may have some texture from tiny, unblended date bits. If you are making your own date puree, this may be less of a problem. The date puree sold in stores is packed into a dense block, unlike when I make it at home.
I liked the textural variation, but my husband seemed to prefer the creamier banana version more. I’m offering you both options here so you can decide on your favorite.
Whatever fruits you use, make sure they are very ripe before trying this recipe! Most of the sweetness in this recipe comes from the fruit, so you want any mangoes and bananas to be at their peak. Don’t use green mango!
🥛 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 no sugar lassi sweetened with banana. Nutrition info will vary depending on the mango lassi recipe you use and your portion size.
⭐ How to Make Keto Mango Lassi?
With over 30 grams of net carbs per serving, this is not a mango lassi keto recipe. 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.
Though I would consider this lassi healthy and nutritious, it is high in natural sugar from fruit and dairy. 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.
🍌 How to Make Lassi without Sugar
You can make the best mango lassi recipe in under 5 minutes! Make sure to have a good knife handy and a high-powered blender or food processor. A regular blender may not be strong enough to make the frozen mango into a smooth mango pulp.
Peel and chop your mango into ¾-inch dice (1.9 cm). You need about one cup of chopped mango for this recipe. Chop a frozen banana into small pieces for easier blending.
Place fresh mango, frozen banana, ⅔ cup nonfat plain Greek yogurt, ½ cup milk, and ¼ teaspoon cardamom in a 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.
Pour the sugar free mango lassi into two glasses and serve immediately. I like to serve these with wide-width straws. You could also garnish the lassis with edible rose petals if you’re feeling fancy.
Tip! If you’d like to sweeten your mango lassi with fresh dates instead of banana, use a high-powered blender. Otherwise, you may end up with small unblended date bits in your smoothie.
You can use your leftover lassi to make popsicles! Simply pour any leftovers into silicone popsicle molds, and freeze overnight. This is a great way to enjoy the refreshing flavor of mango lassi whenever you want it.
📋 Sugar Free Lassi Nutrition
Here is the nutrition information for this sugar free mango lassi per serving:
- Calories: 198
- Total fat: 1.3g
- Saturated fat: 0.9g
- Cholesterol: 11.3mg
- Sodium: 63mg
- Total carbohydrate: 37.4g
- Fiber: 3.6g
- Net carbs: 33.8g
- Total sugar: 23.8g
- Added sugar: 0g
- Protein: 11.5g
- Vitamin A: 83.5%DV
- Vitamin C: 59.1%DV
- Potassium: 460.3mg
- Iron: 3.2% DV
- Calcium: 18.1% DV
This sugar free lassi is naturally gluten free and vegetarian. Get tips on making it 100% plant based in the FAQs below!
💭 Expert Tips from a Dietitian
This is a level 2 recipe (transition or weight maintenance). Calories given are for the banana version of the smoothie. This mango lassi without sugar makes a nice moderate calorie snack (or enjoy it with a meal).
What are the benefits of drinking lassi?
This lassi recipe is packed with fiber-rich whole foods and an assortment of essential vitamins and minerals. It is a source of healthy carbs as well as high-quality protein. Additionally, mango lassi can help hydrate you post-workout and when it is hot outside.
It can be easy to consume caloric beverages, such as this smoothie, quickly. Smoothies and milkshakes can be an excellent option for those with high energy needs that are having trouble eating enough. You can use whole milk dairy and add chopped pistachios for garnish to increase the calories even more.
Is sugar free lassi good for weight loss?
This recipe uses whole fruits instead of table sugar or juice to provide more filling fiber. IMVHO, an added sugar free lassi may be more supportive of weight loss than traditional lassi recipes. However, a bowl of fresh yogurt with chopped mangoes and bananas may feel even more filling than a lassi drink.
For those with a fat loss goal, I would incorporate lassi into a small meal rather than have it as a snack. Another option is to make the smoothie into popsicles. This divides the recipe into smaller portions that must be eaten more slowly.
To make a vegan lassi, you need to make a dairy free lassi. This means it will be a mango lassi without yoghurt 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.
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.
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.
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.
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.
👩🏻🍳 Other Mango Recipes
Need some more recipes using mango? Try these delicious ideas:
- Mango Nice Cream
- Banana Mango Strawberry Smoothie
- Watermelon Ice Lollies with Mango and Pineapple
- Mango Popsicles for Weight Gain
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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 wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
Sugar Free Lassi (How to Make Mango Lassi without Sugar Recipe)
- 1 cup peeled and chopped Champagne mango (about 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 pureed fresh dates
- ⅔ cup plain, unsweetened Greek yogurt (nonfat)
- ½ cup milk, 2%
- ¼ teaspoon cardamom powder
- Peel and chop the mango into ¾-inch dice (1.9 cm). Chop a frozen banana into small pieces for easier blending.
- Place fresh mango, frozen banana, yogurt, milk, and cardamom in a high-speed 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 rubber spatula if ingredients are sticking.
- Pour the sugar free lassi into two glasses and serve immediately. I like to serve these with wide-width straws. Enjoy!
- Tip! If you’d like to sweeten your mango lassi with fresh dates instead of banana, use a high-powered blender. Otherwise, you may end up with small unblended date bits in your smoothie.
What are the benefits of drinking lassi?This lassi recipe is packed with fiber-rich whole foods and an assortment of essential vitamins and minerals. It is a source of healthy carbs as well as high-quality protein. Additionally, mango lassi can help hydrate you post-workout and when it is hot outside. It can be easy to consume caloric beverages, such as this smoothie, quickly. Smoothies and milkshakes can be an excellent option for those with high energy needs that are having trouble eating enough. You can use whole milk dairy and add chopped pistachios for garnish to increase the calories even more.
Is sugar free lassi good for weight loss?This recipe uses whole fruits instead of table sugar or juice to provide more filling fiber. IMVHO, an added sugar free lassi may be more supportive of weight loss than traditional lassi recipes. However, a bowl of fresh yogurt with chopped mangoes and bananas may feel even more filling than a lassi drink. For those with a fat loss goal, I would incorporate lassi into a small meal rather than have it as a snack. Another option is to make the smoothie into popsicles. This divides the recipe into smaller portions that must be eaten more slowly. Nutrition information is for one serving of no added sugar lassi sweetened with banana. Nutrition info will vary depending on the sweetener you use and your portion size.
Do you prefer the banana version or the date version of this sugar free mango lassi smoothie? Have you ever tried cutting back on added sugars? Did you find that it helped you to appreciate the natural sugars in fruit more, or was there no difference?
Drop me a comment below and share your thoughts!
Terrified Amateur says
Mangoes are the most pursued fruit in the world, and you've shown us why, Summer. Thanks for reminding us why popular and good needn't exclude each other.
Summer Yule says
Thanks! A question for you, my online foodie friend: have you ever tried Pakistani mangoes? Supposedly they are the very best mangoes in the entire world, so good that Americans familiar with the fruit have resorted to buying them on What's App because they cannot be found in the stores here.
A few weeks ago, the Proof podcast had a couple of really interesting episodes talking about the Pakistani mangoes. They are titled "Underground Aams Trade" (Parts 1 & 2), if you are interested. Hopefully I will get to try them at some point!
Terrified Amateur says
No, Summer, I haven't. Would it diminish your regard much to read I haven't heard, even, of the Pakistani variety? Your endorsement has inspired my curiosity, though, and it's all I need to get started. "Bloodhound, Search!" Clap-Clap!
Around here, at least, it's Florida mangoes in season, Mexican mangoes at off times. I welcome the opportunity to expand the fruit universe. Thanks!
Summer Yule says
No problem! Apparently people are going to great lengths to get this particular mango, so I'm thinking they are really special!
Brian Hardin says
Great smoothie idea! An added bonus of the champagne mango is they ripen faster. I try to limit refined sugar as much as possible and let the natural fruit sweetness shine. Thanks for posting!
Summer Yule says
Thank you so much! I definitely agree that fruit by itself can be sweet enough 🙂
Oh my goodness! All your recipes look amazing. I can't wait to try this one.
Summer Yule says
Thank you so much! I hope that you enjoy it. I'd love to hear whether you opted for the dates or the banana!