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High Protein Lassi
Beverages • India
How to Make High Protein Lassi (Traditional & Healthy Version)
High Protein Lassi is a nourishing twist on the beloved Punjabi beverage, lassi, which is a staple in North Indian households, especially during the sweltering summer months. Traditionally made with dahi (curd) and sweetened with mishri or sugar, lassi is known for its creamy texture and cooling properties. Our high-protein version brings together the authentic taste of this classic drink with the nutritional benefits of added protein, making it perfect for those tracking their macros or looking for a post-workout refreshment. In Indian culture, lassi is more than just a drink—it’s a symbol of hospitality and celebration, often served during festivals like Holi and Baisakhi. This healthy High Protein Lassi recipe is ideal for breakfast or as a mid-day snack, providing sustained energy and satiety. The addition of ingredients such as Greek yogurt (hung curd), low-fat paneer, and nuts adds richness, while natural sweeteners and aromatic spices like elaichi (cardamom) maintain its traditional flavor. Enjoy a glass of this revitalizing beverage, which beautifully balances taste, health, and heritage.
Ingredients(for 1 tall glass (approx. 250 ml))
- 1 cup Dahi (curd), thick or Greek yogurt (hung curd for creamier texture)
- 1/2 cup Low-fat paneer (crumbled)
- 1/2 cup Skimmed milk (chilled)
- 2 tbsp Roasted chana powder or unsweetened whey protein (for extra protein)
- 1/4 tsp Elaichi (cardamom) powder
- 1-2 tsp Honey or stevia (adjust to taste) - optional
- 1 tbsp Chopped almonds (badam) (for garnish) - optional
- 1 tsp Chopped pistachios (pista) (for garnish) - optional
- 1/2 tsp Rose water (optional, for aroma) - optional
- 4-5 Ice cubes - optional
Instructions
- 1
In a blender, add hung curd or Greek yogurt, crumbled low-fat paneer, and skimmed milk.
3 minutes
Ensure curd is fresh and chilled for best flavor.
- 2
Add roasted chana powder or unsweetened whey protein to the blender.
1 minute
Chana powder adds a natural earthy flavor and boosts protein.
- 3
Add elaichi powder, honey or stevia, and rose water (if using).
1 minute
Use fresh elaichi for the most aromatic lassi.
- 4
Blend all ingredients until smooth and creamy. Add ice cubes and blend again as desired.
2 minutes
Blending twice gives a frothier texture.
Why This Dish is Healthy
This lassi is a health-conscious choice because it uses low-fat dairy, natural sweeteners, and protein-rich ingredients to keep you full longer. The probiotics from dahi support gut health, while the nuts add heart-healthy fats and antioxidants. Unlike traditional sweetened lassis, this recipe avoids refined sugar and excessive cream, making it suitable for weight management and overall wellness.
High Protein Lassi is packed with quality protein from Greek yogurt, paneer, and chana powder, making it excellent for muscle repair and satiety. The combination of dairy and nuts provides calcium, vitamin B12, magnesium, and healthy fats, while cardamom aids digestion. With minimal added sugars, it supports stable energy without blood sugar spikes. This beverage is ideal for anyone seeking a nutrient-dense, refreshing drink rich in essential amino acids and probiotics.
Pro Tips
- 💡For extra creaminess, use hung curd strained overnight.
- 💡Add a pinch of kesar (saffron) for a festive touch.
- 💡Soak nuts for 1 hour before garnishing for softer texture.
Storage & Serving
Best consumed fresh. Store refrigerated in an airtight container for up to 12 hours. Shake or stir before serving as natural separation may occur.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
