Protein lassi
A thick cardamom lassi blended from Greek yogurt and kefir, sweetened with allulose.
- Hands-on
- 3 min
- Total time
5 min, show breakdown
- Prep 3 min
- Cook 0 min
- Clean up 2 min
- Pans
- 0
- Ingredients
- 4
- Cost/serving
- $2.12
Per serving
- Calories
- 190
- Protein
- 23 g
- Fiber
- 0.1 g
- Net carbs
- 13 g
- Fat
- 4.7 g
High in (% Daily Value per serving): Vitamin B12 71%, Riboflavin (B2) 56%, Selenium 39%, Calcium 29%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
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¾ cup plain Greek yogurt, 2% (184 g)
Same amount as: 180 mL.
½ cup plain kefir, low-fat (122 g)
Same amount as: 120 mL.
1 tbsp allulose (12 g)
Same amount as: 15 mL.
- 1 pinch ground cardamom (0.3 g)
- salt, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. Doubles in the same blender. Drink it fresh; it thickens and sours in the fridge.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (318 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 190 | ||
| Total fat | 4.7 g | 6% | |
| Saturated fat | 2.9 g | 15% | |
| Cholesterol | 21 mg | 7% | |
| Sodium | 266 mg | 12% | |
| Total carbohydrate | 25 g | 9% | |
| Dietary fiber | 0.1 g | 0% | |
| Total sugars | 12 g | ||
| Net carbs† | 13 g | ||
| Protein | 23 g | 46% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 371 mg | 29% | |
| Iron | 0.17 mg | 1% | |
| Potassium | 462 mg | 10% | |
| Vitamin A | 52 mcg | 6% | |
| Vitamin C | 0.31 mg | 0% | |
| Vitamin E | 0.06 mg | 0% | |
| Vitamin K | 0.49 mcg | 0% | |
| Thiamin (B1) | 0.08 mg | 7% | |
| Riboflavin (B2) | 0.73 mg | 56% | |
| Niacin (B3) | 0.47 mg | 3% | |
| Vitamin B6 | 0.15 mg | 9% | |
| Folate | 19 mcg | 5% | |
| Vitamin B12 | 1.7 mcg | 71% | |
| Magnesium | 35 mg | 8% | |
| Zinc | 1.5 mg | 14% | |
| Selenium | 21 mcg | 39% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Put the kefir in the blender first, then the yogurt, allulose, cardamom, salt and 3–4 ice cubes.
Blend on high for 30 seconds.
Done looks like: Pale, smooth and frothy on top, thick enough to coat the glass. Taste. Add allulose if it's too tangy, or a splash of cold water if it's too thick. Pour into a glass.
Equipment
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Too thick to pour | Greek yogurt is much thicker than the plain yogurt lassi is usually made with. | Blend in cold water 2 tbsp at a time. |
| Sour | Kefir and yogurt near their date get tangier. | Add 1 tsp allulose and a few more ice cubes, then blend again. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.