A mango lassi is creamy, tangy and just a little floral from cardamom. This mango lassi smoothie keeps all of that but swaps dairy yogurt for soy yogurt and adds silken tofu and hemp hearts, so it is thick enough to drink as breakfast.
Each glass gives you 21 g protein, 4 g fiber, and about 336 calories, with no protein powder. Total time is about 5 minutes, and frozen mango means you can make it any time of year. Cardamom and lime make it taste far more interesting than a plain mango smoothie.
It is a cooling pick-me-up on a hot afternoon or a quick start before school drop-off. If you want a personal daily protein target, my free protein calculator gives you a number to work with.
- 21 g protein and 4 g fiber per serving, about 336 calories. No protein powder.
- Lassi flavor, dairy-free. Soy yogurt gives the classic tang.
- Cardamom and lime. A pinch of spice and a little zest make it taste special.
- Thick and creamy. Silken tofu and frozen mango make it spoonable.
- Freezer staple. Keep frozen mango on hand for a smoothie in minutes.
Why This Recipe Keeps You Full
Traditional lassi is yogurt, fruit and sometimes milk, which is already a decent balance. This version leans harder on protein with soy yogurt, soy milk, silken tofu and hemp hearts, so it holds up better as a meal.
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Mango brings natural sweetness and some fiber, and because you blend the whole fruit rather than juicing it, you keep that fiber in the glass.
Hemp hearts add a little healthy fat along with their protein. Protein, fiber and a bit of fat together is a simple formula that tends to keep you satisfied longer than fruit alone.
Smoothies are also one of the easiest breakfasts to make consistent. When the ingredients live in your freezer and fridge, you can blend the same balanced meal on a rushed school morning as easily as on a slow weekend, and that consistency matters more than any single perfect meal.
A Few Notes on the Ingredients
Frozen mango. Frozen chunks give you a thick, ice-cold smoothie without watering it down. If you use fresh ripe mango, add a handful of ice.
Soy yogurt. Plain, unsweetened soy yogurt gives the most authentic lassi tang. Soy yogurt tends to have more protein than coconut or almond yogurt.
Silken tofu. It blends completely smooth and makes the smoothie creamy. You will not taste it behind the mango and cardamom.
Cardamom. A little goes a long way. Start with the amount listed and add more if you love its warm, floral flavor. Freshly ground seeds are the most fragrant.
Mango Lassi Smoothie
Ingredients
Equipment
Method
- Add the soy milk, soy yogurt, silken tofu, hemp hearts, lime juice, lime zest, maple syrup and cardamom to a blender, then top with the frozen mango.
- Blend on high for 60 seconds, until thick and completely smooth. Taste, add a little more cardamom or lime if you like, and pour into two glasses.
Nutrition
Notes
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- Gluten-free: The recipe is gluten-free as written.
- Nut-free: The recipe is nut-free as written. Hemp hearts are seeds.
- Protein boost: Add another 10 grams of hemp hearts or an extra 2 oz silken tofu.
- Less sugar: Skip the maple syrup; ripe mango is often sweet enough on its own.
- Rose lassi twist: Add a few drops of rose water for a floral version.
Storage, Leftovers, and Serving
This smoothie tastes best right after blending. It keeps in a sealed jar in the fridge for up to 24 hours; shake or stir before drinking.
For fast mornings, portion the frozen mango and hemp hearts into bags so you only need to add the tofu, yogurt, milk and lime.
If your blender is on the smaller side, blend in two batches, or add the liquid first and the frozen fruit last so the blades catch everything. A splash of extra soy milk loosens a smoothie that is too thick, and a few ice cubes firm up one that is too thin.
Leftovers can be frozen in ice pop molds for a mango lassi treat. For more no-powder blends, browse my smoothie recipes.
Frequently Asked Questions
How Much Protein Is in This Mango Lassi Smoothie?
Each smoothie has about 21 g protein, from the silken tofu, soy yogurt, soy milk and hemp hearts. No protein powder is used. Values vary with brands.
Is a Mango Lassi the Same as a Mango Smoothie?
A lassi is a yogurt-based drink from India, usually thinner and often spiced with cardamom. This smoothie borrows those flavors but is thicker and more filling.
Can I Use Fresh Mango Instead of Frozen?
Yes. Use ripe fresh mango and add about 1 cup of ice to keep the smoothie cold and thick.
Your This-Week Plan
This week, try one breakfast smoothie built on a whole-food protein base. Blend this mango lassi smoothie and notice how long it keeps you comfortable before your next meal.
If it works for you, add frozen mango and silken tofu to your regular grocery list so it is always an easy option.
This article is for general education and isn’t medical or nutrition advice. Nutrition values are calculated from the listed ingredients and will vary with brands and substitutions.
If you eat fully plant-based, a reliable source of vitamin B12 matters, so talk with your doctor or a registered dietitian about supplementation. If you have a health condition, are pregnant or breastfeeding, or take medication, check with a professional before changing how you eat.
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