Mango Lassi without Yogurt

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mango lassi in a white bowl on a marble table with seeds on top

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.

a spoon piled high with mango lassi and a bowl with granola in the background

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!

ingredients for a mango smoothie bowl - oat milk, cottage cheese, and frozen mango

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.

a mango smoothie bowl with granola, a spoon, and cottage cheese on a concrete table

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. 

a blender with milk and frozen mango

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.

a frozen mango smoothie in a blender

For other simple migraine-friendly breakfasts, see these posts:

Vanilla Chia Pudding
Buckwheat Pancakes
Grain Free Seed Granola
Herbed Toast
Blueberry Muffins (GF)
Peach Ginger Muffins (GF)

a white bowl with mango lassi smoothie and granola on top

4 from 1 vote
a spoon piled high with mango lassi and a bowl with granola in the background
Mango Lassi without Yogurt
Prep Time
5 mins
Total Time
5 mins

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.

Course: Breakfast, Snack
Cuisine: American, Indian
Keyword: Mango Lassi without yogurt, Mango smoothie
Servings: 1 person
Calories: 166 kcal
Author: The Dizzy Cook
  • 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
  1. 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.

  2. 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

Recipe Notes
  • 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
Nutrition Facts
Mango Lassi without Yogurt
Amount Per Serving
Calories 166
* Percent Daily Values are based on a 2000 calorie diet.

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.


  1. Lisa D.

    4 stars
    Omg Alicia , Thank you for this recipe. I just made it today because happily, all of the ingredients are staples that I have on hand. I am a huge fan of the Oatly milk. My local Target carries all the varieties of Oatly. And Daisy is my brand of cottage cheese. I always keep frozen mango chunks in the freezer. I adore Cardamom as well and keep that on hand. But I never thought of combining them all together. Brilliant take on the mango lassi, which you have made migraine friendly. What a treat and packed with nutrition!


  2. Nic

    Hi Alicia-I was just wondering if you suffer from migraine/headaches when you take probiotic supplements? Without fail every time I try a probiotic I get an awful migraine sometimes lasting 2 days. After reading this article about yogurt, I now know the cause…live active cultures! Do you avoid probiotics/yogurt/kombucha/saurkraut? If so, where do you get your probiotics from? Or should us migraine suffers just avoid them all? Thanks!


    1. Alicia

      Hey Nic – In Migraine Strong we recommend the Align brand, which most people seem to do well with. I used to have IBS issues before my VM began and actually once I started the diet and got my migraine attacks under control, it made a huge difference with my digestion. I haven’t had an issue since which makes me wonder if my migraine may have been abdominal. There’s a big migraine-gut connection with the vagus nerve, so that’s something you may be interested in looking into!


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