Mango Lassi Protein Overnight Oats are a make-ahead breakfast inspired by the classic Indian mango lassi drink. Made with rolled oats, plant-based Greek yoghurt, mango purée, cardamom, and a scoop of protein powder, they take 5 minutes to prepare the night before and provide over 30g of protein per serving.
If you love the creamy, tropical flavour of a mango lassi but want something that works as a high-protein breakfast, these Mango Lassi Protein Overnight Oats are exactly what you’ve been looking for. Five minutes of prep the night before, and you wake up to a breakfast that’s creamy, naturally sweet, and genuinely packed with nutrition. As a certified nutrition coach, I’m always looking for make-ahead breakfasts that deliver on both flavour and function, and this one does both effortlessly.
In this post you’ll learn:
- Why mango, cardamom, and protein-rich yoghurt make such a powerful breakfast combination
- How to make these oats in 5 minutes with no cooking required
- How to customise them for your goals and dietary needs
Why These Mango Lassi Overnight Oats Work
The mango lassi is one of the most beloved drinks in South Asian cuisine; a cooling blend of mango, yoghurt, and warming spice that’s naturally rich, sweet, and satisfying. Translating those flavours into an overnight oats recipe creates something genuinely special: all the comfort of a lassi, with the sustained energy and protein content of a well-structured breakfast.
Plant-based Greek yoghurt is the backbone of this recipe. It creates that characteristic lassi creaminess while contributing a meaningful amount of protein, paired with a full scoop of unflavoured protein powder, this breakfast delivers over 30g of protein per serving, which is exceptional for a no-cook, make-ahead meal. Research consistently suggests that higher-protein breakfasts may help support satiety, reduce mid-morning hunger, and support muscle maintenance, particularly important for active individuals.
Cardamom is the ingredient that truly makes this recipe sing. Beyond its warm, floral flavour, cardamom contains compounds that may have anti-inflammatory properties, and it’s been used in traditional Ayurvedic practices for centuries as a digestive support. Combined with mango, a source of vitamin C, folate, and natural digestive enzymes, this is a breakfast that tastes indulgent but works hard nutritionally. For more high-protein make-ahead breakfast ideas, check out my high protein breakfast ideas.
Nutrition Breakdown
(Per serving — 1 glass container)
- Calories: ~320 kcal
- Protein: ~24g
- Carbohydrates: ~43g
- Fat: ~6g
- Fibre: ~7g
This is one of the most nutritionally complete breakfasts you can make in 5 minutes. The combination of slow-release carbohydrates from oats, protein from yoghurt and protein powder, and fibre from chia seeds creates a genuinely sustained energy release that may help support steady blood sugar levels and reduce the urge to snack before lunch.
Coaching insight: If you’re training in the morning or have a physically demanding day ahead, this breakfast provides an excellent balance of protein and carbohydrates to fuel performance and support recovery. The protein content alone rivals many post-workout shakes, with the added benefit of fibre and micronutrients.
Note: All nutrition values are estimates. Please verify using your preferred nutrition calculator with the exact brands and quantities you use.
Ingredients + Smart Substitutions
(Serves 1 — per glass container)
Base:
- 50g rolled oats — the slow-release carbohydrate base. Swap: certified gluten-free oats if needed; instant oats work but will give a softer, less textured result.
- 120g plant-based Greek yoghurt — creates the lassi creaminess and contributes protein. Swap: regular Greek yoghurt for a non-vegan version with a similar protein profile.
- 150ml milk of choice — thins the oats to the right consistency. Swap: oat milk for extra creaminess; almond milk for fewer calories; coconut milk for a richer tropical flavour that pairs beautifully with mango.
- 1 scoop (31g) Mille unflavoured protein powder — the performance boost that takes this from a good breakfast to an exceptional one. Swap: vanilla protein powder works well; skip and add an extra 60g of yoghurt for a lower-protein version.
- 1 tbsp chia seeds — fibre, plant-based omega-3s, and natural thickening. Swap: ground flaxseed for a smoother texture.
- 1 tsp maple syrup (optional) — a touch of natural sweetness. Skip entirely if your mango is very ripe, it won’t need it.
Add-ins:
- ½ mango, puréed — the heart of the lassi flavour, naturally sweet and rich in vitamin C. Swap: frozen mango blended smooth works perfectly out of season.
- ¼ tsp ground cardamom — the spice that makes this taste unmistakably like a mango lassi. Reduce to ⅛ tsp if you prefer a milder spice flavour.
Toppings:
- ⅓ fresh mango, diced — adds freshness, texture, and visual appeal. Swap: frozen mango thawed, or tinned mango in juice drained well.
If you’re adjusting based on your goals, here’s how it may change the macros: using coconut milk instead of almond milk adds approximately 50–60 kcal per serving; skipping the protein powder reduces protein by approximately 20–22g.
How to Make Mango Lassi Protein Overnight Oats
Step 1: Build the base Add the rolled oats, plant-based Greek yoghurt, milk, protein powder, chia seeds, and maple syrup to your glass container. Stir well until fully combined and no protein powder clumps remain.
💡 Coach note: Mix the protein powder with a small amount of milk first before adding to the container, this prevents clumping and ensures a smooth, creamy result.
Step 2: Add the mango lassi flavour Stir in the mango purée and ground cardamom until evenly distributed throughout the oat mixture. The colour should turn a beautiful golden yellow.
💡 Coach note: For the smoothest purée, blend half a ripe mango with a tablespoon of the milk before adding. This gives a silkier texture than mashing by hand.
Step 3: Refrigerate overnight Cover the container with a lid or cling film and refrigerate for at least 4 hours, overnight is ideal. The oats will absorb the liquid and the chia seeds will swell, creating a thick, creamy, pudding-like consistency.
Step 4: Top and serve In the morning, give the oats a quick stir. Top with fresh diced mango and serve straight from the fridge. No reheating needed.
💡 Coach note: If the oats are thicker than you’d like in the morning, stir in a splash of milk to loosen to your preferred consistency.
Customisation Options
Extra Protein Boost Add an additional 60g of plant-based Greek yoghurt as a topping layer alongside the mango, pushing protein toward 28–30g per serving.
Make It Lower Calorie Use unsweetened almond milk, skip the maple syrup, and use a low-calorie protein powder. This brings the calorie count to approximately 260–280 kcal while keeping protein high.
Make It Nut-Free This recipe is naturally nut-free if you use oat milk or coconut milk, just check your protein powder label as some contain nut derivatives.
Make It Extra Tropical Add a tablespoon of coconut flakes to the base and use coconut milk instead of regular plant milk. Top with a passion fruit half alongside the mango for a full tropical breakfast bowl experience.
Make It Kid-Friendly Skip the protein powder and cardamom for younger palates, and increase the mango purée slightly for extra natural sweetness. Add colourful fruit toppings to make it visually fun.
Meal Prep and Storage
These oats are perfectly designed for meal prep. Make up to 4 containers at once and store in the fridge for up to 4 days, the flavour actually improves after the first night as the cardamom and mango deepen. Add the fresh mango topping just before serving to keep it fresh.
Do not freeze, the yoghurt and chia seed texture does not hold up well after thawing.
For variety throughout the week, try pairing these with my Passion Fruit Chia pudding, another high-protein breakfast flavour that meal preps just as well.
How This Fits Into a Balanced Diet
These Mango Lassi Protein Overnight Oats embody what balanced, sustainable eating looks like, a breakfast that’s genuinely enjoyable, culturally inspired, and nutritionally exceptional all at once. With over 30g of protein, nearly 10g of fibre, and a flavour profile that makes you actually look forward to breakfast, this is the kind of meal that makes healthy eating feel effortless rather than effortful.
Whether you’re following a vegan lifestyle, working toward protein goals, or simply want a make-ahead breakfast that doesn’t feel like a compromise, this recipe delivers on every level. And since it’s entirely plant-based, it fits seamlessly into a variety of dietary approaches without any adaptation needed for most people.
FAQs
Is mango lassi healthy? Traditional mango lassi is a nutritious drink made from mango, yoghurt, and spices, providing natural sugars, calcium, and probiotics from the yoghurt. This overnight oats version takes the same flavour profile and adds rolled oats, chia seeds, and protein powder, making it significantly higher in protein and fibre than a traditional lassi. Per serving it provides around 23g of protein and 7g of fibre, making it a well-rounded, nutritionally dense breakfast option.
Are overnight oats gluten free? Oats are naturally gluten free, but they are frequently processed in facilities that also handle wheat, barley, and rye, which means cross-contamination is common. If you require a strictly gluten-free breakfast, look for oats that are specifically labelled “certified gluten free”, these are processed in dedicated gluten-free facilities. All other ingredients in this recipe are naturally gluten free.
Can I use instant oats for overnight oats? Yes, instant oats can be used, but the texture will be noticeably different. Instant oats absorb liquid much faster and break down more fully overnight, resulting in a softer, almost porridge-like consistency rather than the pleasantly chewy texture you get with rolled oats. For the best result, rolled oats are strongly recommended, they hold their structure overnight and give a far more satisfying texture.
Is mango lassi anti-inflammatory? Several ingredients in this recipe contain compounds that may have anti-inflammatory properties. Cardamom contains cineole and other bioactive compounds that have been studied for their potential anti-inflammatory effects. Mango provides vitamin C and polyphenols, which may help support the body’s natural inflammatory response. Chia seeds are a plant-based source of omega-3 fatty acids, which research suggests may also play a role in managing inflammation. While no single food is a cure or treatment, this recipe as a whole is built around ingredients with strong nutritional profiles.
Can I make overnight oats vegan? Yes, this recipe is already fully vegan as written, using plant-based Greek yoghurt and plant milk. The key to keeping the protein content high in a vegan version is choosing a plant-based Greek-style yoghurt (rather than a standard plant yoghurt, which is often much lower in protein) and using a vegan protein powder. Many pea protein or brown rice protein powders are unflavoured and blend seamlessly into overnight oats.
Final Thoughts
These Mango Lassi Protein Overnight Oats prove that a high-protein, plant-based breakfast can be every bit as exciting and satisfying as anything you’d order in a café. Five minutes of prep, one container, and you wake up to something that genuinely earns a place in your regular rotation.
Whether you’re batch prepping for the week or making a single serving for tomorrow morning, I hope this recipe brings a little tropical warmth to your breakfast routine. Subscribe to my blog and get my free weekly meal planner template to build more balanced, enjoyable breakfasts like this one into your week with ease.
Alex 🙂
Mango Lassi Protein Overnight Oats (High-Protein, Vegan, Ready in 5 Minutes)
Creamy, tropical, and packed with over 30g of protein, these Mango Lassi Protein Overnight Oats are inspired by the classic South Asian drink and take just 5 minutes to prep the night before. Fully vegan, gluten-free adaptable, and genuinely delicious straight from the fridge.
Ingredients
Base
Add-ins
Toppings
Instructions
Build the base
-
Add the rolled oats, plant-based Greek yoghurt, milk, protein powder, chia seeds, and maple syrup to your glass container. Stir well until fully combined and no protein powder clumps remain.
Add the mango lassi flavour
-
Stir in the mango purée and ground cardamom until evenly distributed throughout the oat mixture. The colour should turn a beautiful golden yellow.
Refrigerate overnight
-
Cover the container with a lid or cling film and refrigerate for at least 4 hours, overnight is ideal. The oats will absorb the liquid and the chia seeds will swell, creating a thick, creamy, pudding-like consistency.
Top and serve
-
In the morning, give the oats a quick stir. Top with fresh diced mango and serve straight from the fridge. No reheating needed.
Nutrition Facts
Nutrition Facts
Servings: 2 ServingCalories:320kcalTotal Fat:6.1gSodium:100mgTotal Carbohydrate:43gDietary Fiber: 7gSugars: 19gProtein:23.3gVitamin C: 25.3mgCalcium: 115.3mg
Note
- Mix protein powder with a small amount of milk before adding to avoid clumping
- Coconut milk gives the richest, most lassi-like flavour
- Add fresh mango topping just before serving, not the night before
- Keeps in the fridge for up to 4 days — ideal for meal prep
- Use certified gluten-free oats if strictly gluten free
