This isn’t just another mango lassi—it’s an Anti-Inflammatory Mango Lassi. Created by a Registered Dietitian Nutritionist, this naturally sweetened, dairy-free blend delivers creamy indulgence with powerful benefits. Anti-inflammatory turmeric supports your immune system, while antioxidant-rich amla powder has been shown to help lower cholesterol. It’s a vibrant, plant-based twist on a beloved classic.
This nutrition powerhouse is an excellent way to start your day. Thanks to the live cultures in yogurt, each glass supports a thriving gut microbiome. Research from the Sonnenburg Lab at Stanford found that regularly eating fermented foods like yogurt can boost microbial diversity and lower inflammation, key factors in long-term health. It’s a delicious way to nourish your gut from the first sip.
This Anti-Inflammatory Mango Lassi recipe was inspired by my Anti-Aging Smoothie with Flax and Prune Smoothie for building strong bones.
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🥭 The Best Types of Mango for Lassi
The best types of mango for lassi are those that are sweet, non-fibrous, and aromatic. Here are some of the top varieties commonly used:
1. Alphonso (Hapus) – India
- Flavor: Rich, sweet, and intensely fragrant
- Texture: Smooth and creamy with little to no fiber
- Best for: Traditional, luxurious mango lassi
- Note: Often considered the gold standard for mango desserts
2. Kesar – India
- Flavor: Sweet and slightly tangy
- Texture: Smooth with a vibrant orange color
- Best for: Bright, flavorful lassis with a citrusy edge
3. Ataulfo (Honey or Champagne) – Mexico
- Flavor: Very sweet, buttery, and mild
- Texture: Silky, very low fiber
- Best for: Creamy lassis when Alphonso isn't available
4. Kent – USA, Peru, Ecuador
- Flavor: Sweet and mellow
- Texture: Juicy and soft with minimal fiber
- Best for: Blending easily into smoothies and lassis
5. Haden or Tommy Atkins – USA, Mexico, Brazil
- Flavor: Mild and slightly tangy
- Texture: Firmer and more fibrous
- Best for: Use only if you strain the pulp or blend thoroughly
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Mango: Contains a phytonutrient called mangiferin, which may slow sugar absorption through the intestinal wall. Mango is a good source of spermidine, a polyamine that plays a crucial role in the body’s natural autophagy process, which helps clear out damaged cells and recycle essential components, supporting cellular health and longevity.
- Dates (optional): Some research indicates that dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. They also appear supportive of a healthy gut microbiome.
- Chia seeds may support weight loss due to their high fiber content, which helps increase the feeling of fullness after meals. Grinding chia seeds enhances omega-3 absorption.
- Cardamom plays a role in supporting healthy aging by boosting sirtuin-1 levels, a protein linked to longevity. Sirtuin-1 levels naturally decrease with age, and this decline is often connected to age-related issues like frailty. By potentially enhancing sirtuin-1 levels, green cardamom could help mitigate these effects and promote healthier aging.
- Yogurt can boost microbial diversity and lower inflammation. Use Greek-style for more protein.
- Turmeric: Its active compound, curcumin, has been proven to benefit inflammatory diseases. Scoring as the most anti-inflammatory food in the Dietary Inflammatory Index, just half a teaspoon daily can help reduce inflammation and support overall wellness.
- Black pepper (pinch- does not taste): Enhances the anti-inflammatory benefits of curcumin.
See the printable recipe card below for quantities.
🥛 Substitutions
- Yogurt - use plant-based Greek-style yogurt, or your choice of yogurt
- Liquid - coconut water, nondairy milk, or water all work, depending on your caloric needs or desired creaminess
- Spices - cardamom, turmeric, black pepper, and amla powder are optional
- Mango - Use frozen or fresh. The best mangoes for lassi are sweet, smooth, and low in fiber. Alphonso and Kesar (from India) are traditional favorites for their rich flavor and creamy texture. Ataulfo (also called Honey or Champagne) is a great alternative—silky and sweet with no stringiness. Kent and Haden mangoes can work too, especially if blended well or strained. If using frozen mango chunks, look for varieties labeled Alphonso or Ataulfo for the smoothest texture and richest flavor.
For more healthy smoothies, visit my Vegan Breakfast Recipes page.
📖 How to Make Anti-Inflammatory Mango Lassi
This is an overview. The full instructions are in the recipe card below.
- Prepare the mango:
Peel mangoes with a vegetable peeler, then cube them. Or slice and scoop using the skin-as-bowl method. Discard the pit.
- Cut it into small chunks to measure or use two small mangoes.
- Grind chia seeds (optional): If you prefer using pre-ground chia seeds, measure out 1½ tablespoons whole seeds and grind them in a spice grinder until fine. Store any extra in the fridge. Or add whole seeds to the blender with the other ingredients.
- Add ingredients to the blender:
In the canister of a blender, combine the mango cubes, yogurt, water or non-dairy milk, chia seeds (whole or ground), cardamom, turmeric, black pepper, amla powder, and date (if using).
- Blend on high until smooth and creamy. Scrape down the sides if needed and blend again to ensure everything is fully incorporated.
- Serve: Pour into a glass and enjoy immediately, or chill in the fridge for 10–15 minutes if you prefer it extra cold.
✔️ Expert Tips
- Chill your mangoes beforehand or use frozen chunks for a refreshing, cold lassi. Add ice cubes for a smoothie-like texture.
- For cutting mangoes: Either peel with a vegetable peeler, then cube. Alternatively, slice and scoop using the skin-as-bowl method.
- Use Greek-style yogurt for extra creaminess and a protein boost.
- Chia seeds: No soaking needed if blending; 1 tablespoon ground = about 1 ½ tablespoons whole. Pre-grind and store in the fridge if you prefer.
- To reduce microplastics, use a stainless steel blender (linked below). For easy cleanup, blend plain water right after use.
- Optional dates can boost sweetness—soak and pit them for smoother blending if your mango isn’t sweet enough.
- For liquid, nondairy milk adds creaminess, water keeps it lighter, and coconut water helps with hydration.
- Storage: Keep lassi in an airtight container in the fridge for up to 3 days, or freeze in portions for longer storage.
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🍽️ Related Recipes
🙋🏽♀️ Recipe FAQs
Ripe mangoes are naturally sweet but have a low-to-moderate glycemic index and contain fiber, which helps slow sugar absorption. When blended with protein-rich yogurt and fiber-packed chia seeds, mango lassi has a more balanced effect on blood glucose compared to fruit juice or sugary drinks.
Absolutely. Swap in plant-based yogurt (like coconut or almond) and non-dairy milk (such as oat, soy, or coconut milk) for a creamy, vegan-friendly mango lassi with all the flavor and none of the dairy.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Anti-Inflammatory Mango Lassi by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Anti-Inflammatory Mango Lassi
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Ingredients
- 1 ½ cups chopped mango (about 2 small) or frozen mango chunks (see notes)
- ¾ cup yogurt preferably Greek style
- ¾ cup water or unsweetened nondairy milk, or coconut water (see notes)
- 2 teaspoons ground chia seeds or 1 tablespoon whole seeds
- ¼ teaspoon ground cardamom optional
- ¼ teaspoon ground turmeric optional
- Dash of ground black pepper optional
- ¼ teaspoon amla powder optional
- 1 Medjool date soaked in hot water for 5 minutes, and pitted (optional)
Instructions
- Combine: Add the mango, yogurt, water or milk, chia seeds, cardamom, turmeric, black pepper, amla powder, and date (if using) to a blender.
- Blend on high until completely smooth and creamy.
Notes
- Serves 1 to 2. Great for two snacks, or one breakfast!
- Chill your mangoes beforehand or use frozen chunks for a refreshing, cold lassi. Add ice cubes for a smoothie-like texture.
- For cutting mangoes: Either peel with a vegetable peeler, then cube. Alternatively, slice and scoop using the skin-as-bowl method.
- Use Greek-style yogurt for extra creaminess and a protein boost.
- Chia seeds: No soaking needed if blending; 1 tablespoon ground = about 1 ½ tablespoons whole. Pre-grind and store in the fridge if you prefer.
- To reduce microplastics, use a stainless steel blender (linked below). For easy cleanup, blend plain water right after use.
- Optional dates can boost sweetness—soak and pit them for smoother blending if your mango isn’t sweet enough.
- For liquid, nondairy milk adds creaminess, water keeps it lighter, and coconut water helps with hydration.
- For where to buy spices, see 'Longevity Goods' linked here.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Nathan says
Totally awesome! Tastes great, fills you up and makes you feel wonderful. Easy to make.
Nisha Melvani, RDN says
So glad you enjoyed this lassi! Thank you.
Tosca says
Great recipe, I had it for breakfast this morning using frozen mango. Its nearing winter here in Australia so our beautiful Kensington Pride mangos are not in season. If I
have steel cut oats and berries I always put turmeric and Piper longum/pippali in the mix with a few other things. Even a small order of pippali lasts for ages (keep in a good airtight storage container) because it's so fine and you only need a pinch to match the turmeric. Love the glasses! Have ordered and some are on the way.
A note about the blender: am always surprised Americans are not aware of the Magimix brand. I have no relationship with Magimix except as a happy customer. It's French and they invented the blender well over 100 years ago (a commercial grade and then domestic). They are made of glass and you can use various sizes on the original machine base, or they have new smaller and less expensive personal blenders. I gave away my Vitamix and have had mine for nearly 10 years. They are as powerful and as efficient as Vitamixes and the smaller Ninjas, if you get the extra glass accessories. They have sales (July 14, Christmas etc) and like Vitamix they are investment pieces but with GLASS! Highly recommend since we really, really should not be using plastic in our food preparation. According to a marine scientist I was speaking to recently, we shouldn't wash plastics in the dishwasher either, since that is precisely how micro plastics enter the ocean. Hand wash all plastics you still use is the message
Nisha Melvani, RDN says
I just checked out this brand. Thank for sharing. It might be that they do not mention anywhere in the description that it is made from glass so you would have to know that! They shjould mention it! I have not put plastic in the dishwasher for over a decade! Good practice.
Morignat Marie José says
Delisious thanks !! ♥️
Nisha Melvani, RDN says
So glad! Thank you too!
Susan says
So delicious and luscious! Great way to start my day! Thank you!
Nisha Melvani, RDN says
So glad you enjoyed this lassi! Thank you!
Susan says
The recipe says Greek yogurt but you say it’s dairy free. What brand Greek yogurt is vegan?
Nisha Melvani, RDN says
Kite Hill unsweetened Greek-style yogurt