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Mango smoothie bowl topped with pistachios, chia seeds and mango cubes
BreakfastVegetarianGluten-free

Mango Lassi Smoothie Bowl

Thick, spoonable mango lassi topped with pistachios and chia. 16g protein, 273mg calcium and 44mg vitamin C — sunshine you can eat with a spoon.

16g Protein273mg Calcium44mg Vitamin C1.4g Omega-3
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Prep10 min
Cook0 min
Calories324 kcal
Serves2

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

2 servings

Instructions

4 steps · about 10 minutes total

  1. Blend it thick

    Add the milk, yogurt, mango, honey and cardamom to a blender. Blend until completely smooth, then add the chia and blend 10 seconds more. A smoothie bowl should be much thicker than a drinkable smoothie — hold back on the milk and add splashes only if the blades stall.

  2. Rest to thicken

    Let it sit 3–4 minutes. The chia begins to gel and the texture turns luxuriously spoonable — this rest is what separates a bowl from a thin smoothie.

  3. Bowl and top

    Divide between two bowls. Top with mango cubes, pistachios, a drizzle of honey and a pinch of cardamom.

  4. Serve immediately

    Eat with a spoon right away — bowls wait for no one, and the toppings stay crisp and distinct when served fresh.

Why this helps

A bone-friendly tropical breakfast

Greek yogurt and milk deliver 273mg of calcium per bowl — over 20% of your day — while mango covers half your vitamin C. The chia quietly adds 1.4g of ALA omega-3s and the fiber that makes this feel like a meal, not a drink.

All about ProteinAll about CalciumAll about Vitamin CAll about Omega-3

Nutrition facts

per serving · % DV
  • Calories 324 kcal16%
  • Protein 16g32%
  • Total Carbohydrate 36g13%
  • Dietary Fiber 5g18%
  • Total Sugars 29g58%
  • Total Fat 14g18%
  • Sodium 69mg3%

Vitamins & minerals

  • Iron 1.2mg7%
  • Calcium 273mg21%
  • Magnesium 68mg16%
  • Potassium 585mg12%
  • Vitamin C 44mg49%
  • Folate 67mcg17%
  • Zinc 1.5mg14%
  • Omega-3 1.4g87%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 2).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

What makes it a "bowl" instead of a smoothie?
Thickness. Less liquid, more fruit, and the chia gel it — thick enough to eat with a spoon and hold toppings on top.
Can I use frozen mango?
Yes, and it is actually better for bowls — thicker and colder. No need to thaw; just add a splash more milk.
What does cardamom do here?
It is the signature lassi spice: floral, slightly citrusy, and it makes the mango taste more like mango. A tiny pinch is enough.
Can I make it dairy-free?
Use coconut yogurt and oat milk. The protein drops to about 6g per serving, so add a scoop of your usual protein powder or 2 tablespoons of hemp seeds.
How ripe should the mango be?
Fragrant, yielding to gentle pressure, and sunset-colored inside. Underripe mango makes the bowl tart and fibrous — honey cannot fully fix it.
Can I prep it ahead?
Blend the base the night before and refrigerate; add toppings fresh in the morning. The chia keeps thickening, so you may need a splash of milk to loosen.
Is it too sugary?
29g of natural sugar from mango, milk and honey — but packaged with 16g protein, 5.5g fiber and fat, which slow absorption. It behaves nothing like a soda.
What other toppings work?
Toasted coconut, granola, hemp seeds, bee pollen, or a spoonful of almond butter swirled through.

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