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sugar free mango lassi

Sugar Free Lassi (How to Make Mango Lassi without Sugar Recipe)

Summer Yule
Try this easy sugar free mango lassi smoothie recipe for a sweet snack that offers up some equally sweet nutrient benefits. Only 5 ingredients!
5 from 2 votes
Prep Time 5 mins
Total Time 5 mins
Course Snack
Cuisine Indian
Servings 2
Calories 198 kcal


  • 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
  • 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. 


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.
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.


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
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