Final shot will be replaced with photographed plate.
Chia Seed Lassi (Unsweetened)
Lassi is a Pakistani summer staple. Sugary lassi at street stalls can pack 30g+ of sugar in one glass. This version uses unsweetened yogurt, chia seeds for fibre and omega-3s, and cardamom for flavour — a perfect snack or post-workout drink for women with PCOS.
Prep
5m
Cook
0m
Serves
1
Level
easy
Why it works
Chia seeds absorb 10x their weight in liquid, slowing digestion and promoting satiety. Unsweetened yogurt delivers 12g of protein and probiotics that improve insulin sensitivity. Total sugar: under 8g (all from milk lactose, no added sugar).
Ingredients
- Plain unsweetened yogurt (full-fat or low-fat)1 cup
- Cold water or milk1/4 cup
- Chia seeds1 tbsp
- Cardamom powder (elaichi)1 pinch
- Ice cubes3–4
- Mint leaves (garnish)few
- Stevia or 1 tsp honeyoptional, sparingly
Method
- 1
Soak chia seeds in 2 tbsp water for 10 minutes till they form a gel.
- 2
In a blender, combine yogurt, milk/water, soaked chia, and cardamom.
- 3
Blend 30 seconds till smooth and frothy.
- 4
Pour over ice. Garnish with mint.
- 5
Optional: stevia or 1 tsp honey for those new to unsweetened drinks. Cut to zero over a few weeks.
Nutrition per serving
Calories
180
Protein
12g
Carbs
14g
Fat
9g
Fiber
5g
Chef notes
- →Use full-fat yogurt — research shows it is associated with lower insulin response than low-fat in PCOS.
- →For an upgraded version: add a handful of berries before blending.
- →Refrigerate up to 24 hours; chia continues to thicken.
Want a meal plan built around recipes like this?
Every Ghizayat program client gets a personalised Pakistani meal plan with 80+ recipes calibrated to their condition.
Book a free discovery call