Mango lassi’s are always so wonderful, fresh, and delicious for a creamy and tangy breakfast or snack. These mango smoothies are traditionally made with yogurt, making it difficult for those avoiding histamine and fermented items. This mango lassi inspired smoothie recipe is completely yogurt-free for those following a migraine diet, but has a really good boost of protein from its secret ingredient.
Yogurt as a Migraine Trigger
Yogurt and any food containing “live active cultures” is considered a migraine trigger on many low histamine migraine diets, including Heal Your Headache. If you’re beginning a migraine diet, one of the things you’ll have to learn when reading labels is how to distinguish between a “cultured” product and one with “live active cultures”.
The word culture is confusing, but a lot of migraine-friendly cheeses are actually made from cultured milk. Cheese cultures raise the acidity of milk helping the rennet in it coagulate. Sometimes vinegar can be used to do this as well, which is why ricotta and fresh mozzarella are also considered migraine-friendly fresh cheeses.
Cottage cheese is made by heating whole milk until it coagulates into a solid curd. From there, the excess liquid, which is called whey and totally ok if you see it on the label of ricotta cheese, is removed and you’re left with cheese curds. Some cottage cheese brands will add live active cultures for probiotic benefits, so you want to be careful of those. Daisy is a widely found brand that doesn’t do this.
Another thing to watch for if you’re sensitive to sodium is the amount in your brand of cottage cheese. Some can contain a very high amount!
Cottage Cheese for a Yogurt Substitute
Cottage cheese can often make a great yogurt substitute for those who cannot tolerate yogurt (myself included). Blending it takes away the textural awkwardness and transforms it into what I feel like is a less tangy, but more rich version of a greek yogurt. Trust me, I normally hate cottage cheese, but love it when it’s blended.
The great thing about cottage cheese on a migraine diet is it’s loaded with protein. So often I see people searching for high protein breakfasts and with cottage cheese you get 25g in one cup. So this is great alternative for those looking for something with a little more staying power than overnight oats or chia pudding.
Frozen Mango – A Year Round Treat
The great thing about this recipe is it uses frozen mango, which is in season any time of the year!! However, you could definitely substitute this out with other types of fruit. This doesn’t just have to be a mango lassi without yogurt, but it can be any fruit smoothie without yogurt.
How to Make a Mango Lassi Inspired Smoothie Bowl
This recipe is so easy to make. I like to blend the milk with the cottage cheese so the curds are mixed in and smooth. From there I add the frozen mango. A tamper stick is helpful to push everything around and get it smooth without compromising the overall thickness by adding more liquid.
Adding my grain free seed granola or buckwheat granola gives this smoothie or smoothie bowl a great crunch and even adds a bit more protein to the meal. I find I only need a small bowl to keep me full for hours….and I like to eat!!
After testing out a few recipes, I found that I really enjoyed a sprinkle of cardamom on top. It has a nice spiced flavor to the overall sweet creaminess of the mango and cottage cheese. I find the cinnamon in the granola recipes gives it a flavorful boost too.
For other simple migraine-friendly breakfasts, see these posts:
A creamy and fresh breakfast, this twist on a mango lassi uses cottage cheese for an easy breakfast or snack that's loaded with protein and low histamine. Top with grain free granola or buckwheat granola and cardamom for a sweet treat.
- 3/4 cup frozen mango chunks
- 1/3 cup full fat cottage cheese*
- 1/4 cup milk of choice
- pinch of cardamom
- seed granola or buckwheat granola
In a blender, add cottage cheese and milk and blend on high till smooth and frothy. You want all the little chunks of cottage cheese to be gone. Add frozen mango and blend till creamy and smooth.
This is more of a thick smoothie bowl texture so you may need to use a tamper through the top of the blender to mash the mango down into the mixture and get everything combined. If you'd like to have a thinner, drinkable texture, add milk until thinned out to the consistency you desire. Top
- If following a migraine diet, watch for live added cultures in cottage cheese. Daisy brand has no added live cultures.
- I used oat milk for my personal bowl, but regular milk is fine.
- The granola used in the pictures is the grain free seed granola.