Strawberry Rose Lassi

The Strawberry Rose Lassi is an elegant fusion beverage that combines the beloved Indian yogurt drink with the sweet succulence of strawberries and the delicate perfume of rosewater.
This refreshing smoothie balances the tanginess of yogurt with the natural sweetness of strawberries and honey, while cardamom adds warming depth and rose brings a subtle floral note that elevates the entire experience.
The beautiful pink hue and aromatic profile make this lassi as visually appealing as it is delicious, offering a sophisticated twist on a traditional favorite.
Whether you're seeking a cooling respite on a warm day, a digestive aid after a spicy meal, or simply a unique flavor adventure, the Strawberry Rose Lassi delivers an exquisite sensory experience while providing substantial nutritional benefits.


- Rich in probiotics that support gut health and enhance immune function
- Provides high-quality protein for muscle maintenance and satiety
- Contains natural enzymes and compounds that aid digestion, particularly after spicy meals
- Delivers antioxidants that combat oxidative stress and support skin health
- Offers electrolytes and hydration support, making it ideal for warm weather


2 cups plain whole milk yogurt
1 cup fresh or frozen strawberries, hulled
2 tablespoons honey
1 teaspoon rosewater
1/4 teaspoon ground cardamom
Pinch of salt
1/2 cup ice cubes (optional, if using fresh strawberries)
Fresh mint leaves and dried rose petals for garnish (optional)


Yogurt: Excellent source of probiotics that support gut health and strengthen immune function. Provides high-quality protein, calcium, phosphorus, and B vitamins for bone health and energy production. Contains lactic acid that aids digestion and enhances nutrient absorption.
Strawberries: Rich in vitamin C, manganese, folate, and potassium. Contain powerful antioxidants including anthocyanins and ellagic acid that reduce inflammation and oxidative stress. May help improve heart health, blood sugar control, and cognitive function.
Honey: Offers natural sweetness with antioxidant and antimicrobial properties. Contains small amounts of vitamins, minerals, and enzymes that support overall health. Has a lower glycemic index than refined sugar, providing more stable energy.
Rosewater: Contains phenolic compounds with antioxidant properties. Traditionally used to soothe digestive discomfort and reduce inflammation. The aroma may help reduce stress and improve mood through aromatherapy effects.
Cardamom: Rich in antioxidants and has antimicrobial properties. Traditionally used to aid digestion, freshen breath, and reduce bloating. Contains compounds that might help lower blood pressure and improve breathing.
Salt: Enhances flavor and provides essential electrolytes. Helps maintain proper fluid balance and supports nerve function. A small amount can actually enhance hydration when consumed with plenty of fluid.


Calories: Approximately 280
Protein: 14g
Carbohydrates: 40g
Fiber: 3g
Sugar: 36g (includes natural sugars from yogurt, strawberries, and honey)
Fat: 8g (primarily healthy saturated fats from yogurt)
Key vitamins and minerals: Calcium, phosphorus, potassium, vitamin C, vitamin D, B vitamins
Probiotics: Approximately 10-15 billion CFU (colony-forming units)


- Blender
- Measuring cups and spoons
- Serving glasses
- Fine mesh strainer (optional, for a smoother texture)


1. If using fresh strawberries, wash them thoroughly and remove the stems.
2. Add yogurt to the blender first for smoother blending.
3. Add strawberries, honey, rosewater, cardamom, and salt.
4. Add ice if using fresh strawberries (omit if using frozen strawberries).
5. Blend on low speed first to combine ingredients, then increase to medium-high.
6. Blend until smooth and creamy, about 30-45 seconds. Don't overblend, as yogurt can become too thin.
7. Taste and adjust sweetness with additional honey if needed, or add more rosewater for a stronger floral note (start with just a few drops as it's potent).
8. For a traditional, smooth lassi, strain through a fine mesh strainer to remove any strawberry seeds (optional).
9. Pour into chilled glasses and let sit for 1-2 minutes to allow flavors to meld.

Total preparation time: 5-7 minutes


- Serve in tall glasses with a sprinkle of crushed dried rose petals and a fresh mint leaf
- Add a strawberry slice to the rim of the glass for an elegant presentation
- For an authentic touch, serve in traditional metal lassi cups if available
- Pair with spicy Indian dishes as a cooling complement, or enjoy as a refreshing standalone beverage


- Best consumed immediately after preparation when probiotics are most active
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- Stir well before drinking if separation occurs
- Not recommended for freezing as the texture of the yogurt will change upon thawing


Dairy-free version: Substitute yogurt with coconut yogurt or cashew yogurt
Lower sugar option: Reduce honey to 1 tablespoon and use extra-ripe strawberries for natural sweetness
Protein boost: Add 1 scoop of unflavored or vanilla protein powder
Cooling variation: Add 1/4 cucumber, peeled and seeded, for extra refreshment
Aromatic twist: Add 5-6 fresh mint leaves or 1/4 teaspoon vanilla extract
Authentic Indian variation: Add 1 tablespoon of soaked and drained basil seeds (sabja/tukmaria) for texture and cooling properties


- Perfect as a cooling afternoon refreshment, especially during warm weather
- Excellent as a digestive aid after spicy meals
- Ideal as a probiotic-rich breakfast paired with whole grain toast
- Great post-workout recovery drink due to its protein content and electrolytes


Enhanced digestive health: The probiotics in yogurt help maintain a balanced gut microbiome, which is essential for proper digestion, nutrient absorption, and immune function. Traditional in Indian culture, lassi is often consumed with meals to aid digestion and prevent discomfort from spicy foods. The cardamom further supports this effect by reducing bloating and gas.
Balanced protein nutrition: With approximately 14 grams of high-quality protein per serving, this lassi provides all essential amino acids needed for tissue repair and immune function. The protein content also creates a feeling of satiety, making this a satisfying snack that helps stabilize blood sugar levels.
Skin health enhancement: The combination of vitamin C from strawberries, probiotics from yogurt, and antioxidants from rose creates a powerful trio for skin health. Vitamin C is essential for collagen production, probiotics help reduce inflammation that can trigger skin conditions, and rose compounds have been traditionally used to soothe and tone skin when applied topically—but can also support skin from within.
Mood and stress modulation: The aromatic compounds in rosewater and cardamom have been shown to affect the limbic system, potentially reducing stress and anxiety through aromatherapy effects. Additionally, emerging research suggests a connection between gut health and mood via the gut-brain axis, meaning the probiotics in this lassi may have indirect positive effects on mental wellbeing.
Bone health support: One serving provides approximately 35% of your daily calcium needs, along with phosphorus and vitamin D (if using fortified yogurt), which work synergistically to strengthen bones and potentially reduce the risk of osteoporosis. This makes the lassi particularly beneficial for women, who have higher rates of bone density loss.
Anti-inflammatory action: The anthocyanins in strawberries, along with certain compounds in cardamom and rose, help reduce inflammation markers in the body. Chronic inflammation is linked to numerous health issues, from heart disease to arthritis, making the anti-inflammatory properties of this lassi valuable for overall health.


- Those with dairy allergies should use plant-based yogurt alternatives
- Individuals with lactose intolerance may still tolerate yogurt due to its reduced lactose content, but should start with a small serving
- Those monitoring sugar intake should be aware of the natural sugars from yogurt, strawberries, and honey
- People with specific flower allergies should use caution with rosewater and rose petal garnish


- For the most authentic flavor, use full-fat yogurt; the fat helps carry the flavor compounds and creates the signature creamy texture
- If you find the rosewater overwhelming, try adding it drop by drop and tasting as you go—quality and concentration can vary by brand
- Freshly ground cardamom has a much more vibrant flavor than pre-ground; crush a few pods in a mortar and pestle for best results
- For a thicker, more traditional lassi, strain your yogurt through cheesecloth for a few hours before using (essentially making Greek yogurt)
- An easy way to elevate the presentation is to swirl a few drops of rosewater mixed with a touch of honey around the inside of the glass before pouring


Spring Version: Add 1/4 cup fresh strawberries for a lighter, more berry-forward flavor that celebrates spring's first fruit. Include a few fresh mint leaves for a bright, herbaceous note that complements the season of renewal.

Summer Version: Add a few cubes of watermelon and increase the ice for extra hydration and cooling properties. Consider adding a small slice of cucumber and a bit more salt to replace electrolytes lost through perspiration in hot weather.

Fall Version: Add 1/4 teaspoon of ground cinnamon and substitute half the honey with maple syrup for warming autumn flavors. A pinch of nutmeg adds complexity that complements the season's comfort food orientation.

Winter Version: Serve slightly less chilled and add 1/8 teaspoon of ground ginger and a pinch of saffron for warming properties. Consider using frozen strawberries blended with room temperature yogurt for a less cold experience during winter months.


Digestive Support: Add 1 tablespoon of soaked chia seeds, 1/2 teaspoon of freshly grated ginger, and increase the cardamom to 1/2 teaspoon. These additions enhance the lassi's natural digestive benefits, making it ideal for those with occasional discomfort.

Immunity Booster: Add 1 tablespoon of honey infused with propolis (bee product with antimicrobial properties), 1/4 teaspoon of amla (Indian gooseberry) powder, and a small pinch of turmeric with black pepper for enhanced immune support.

Sleep Support: Add 1/4 teaspoon of ashwagandha powder (an adaptogenic herb), 1/4 teaspoon of vanilla extract, and consume this variation about an hour before bedtime to potentially improve sleep quality and reduce stress.

Beauty Enhancement: Add 1 teaspoon of collagen peptides, 1 tablespoon of rose hip powder (high in vitamin C), and 1/2 teaspoon of edible food-grade (internal use) rose essential oil for skin, hair, and nail support.

Pregnancy Support: Increase yogurt to 2.5 cups, add 1 tablespoon of ground flaxseed for omega-3 fatty acids, and ensure you're using pasteurized yogurt. This variation provides additional calcium, probiotics, and healthy fats beneficial during pregnancy.


Q: What exactly is rosewater and how do I select a good quality product?
A: Rosewater is made by steam distilling rose petals, capturing the volatile aromatic compounds and essential oils. For culinary use, look specifically for food-grade rosewater, not cosmetic versions which may contain additives not meant for consumption. Quality food-grade rosewater should have a short ingredient list (ideally just water and rose), a clean, authentic rose scent without chemical overtones, and come in a dark glass bottle to protect from light deterioration. Middle Eastern and Indian grocery stores typically carry authentic versions, as do specialty food shops and online retailers. Reputable brands include Nielsen-Massey, Cortas, and Al Wadi.

Q: Can I make this lassi with Greek yogurt instead of regular yogurt?
A: Yes, you can use Greek yogurt, but you'll need to make a few adjustments. Greek yogurt is already strained and therefore thicker and higher in protein than regular yogurt. To achieve the proper lassi consistency, use 1 1/2 cups of Greek yogurt and add 1/4 to 1/3 cup of water or milk to thin it slightly. You may also need to increase the honey slightly as Greek yogurt tends to be tangier. The nutritional profile will change, with the Greek yogurt version offering approximately 40% more protein and less natural sugar, making it an excellent option for those seeking higher protein content.

Q: How authentic is this lassi compared to traditional Indian versions?
A: This Strawberry Rose Lassi represents a fusion of traditional and modern elements. Classic lassi in India comes in several varieties, with the most traditional being a simple mixture of yogurt (dahi), water, salt, and sometimes cumin or mint. Sweet lassi typically includes sugar and may be flavored with fruits like mango. The use of rose and cardamom in this recipe is authentic to Indian cuisine, where these flavors are commonly used in beverages and desserts. The addition of strawberries represents a modern twist, though fruit lassis are well-established in contemporary Indian cuisine. For the most authentic experience, use homemade yogurt made from whole milk and cultured for 8-12 hours, which provides the distinctive tangy flavor profile of traditional Indian dahi.

Q: Is this recipe suitable for children?
A: Yes, this lassi is generally well-received by children and provides excellent nutrition for growing bodies. The strawberries add natural sweetness and a familiar flavor, while the creamy texture is appealing to most children. For younger palates, you might want to start with a smaller amount of rosewater (1/4 to 1/2 teaspoon) and cardamom (just a pinch), gradually introducing these more complex flavors. The probiotics in yogurt are particularly beneficial for children's developing gut and immune systems. For a fun presentation that appeals to kids, serve in colorful cups with paper straws and call it a "pink princess smoothie" or "strawberry milkshake" to encourage trying new flavors.

Q: How far in advance can I prepare this for a party?
A: For optimal flavor, texture, and probiotic benefits, it's best to prepare this lassi no more than 3-4 hours before serving. If you need to prepare further in advance, you can prepare all ingredients separately: blend the strawberries with honey and spices, and store this puree separately from the yogurt in the refrigerator (up to 24 hours). When ready to serve, simply combine and blend briefly. For party preparation, consider setting up a lassi bar where guests can customize their base lassi with various additions like mint, different fruit purees, or honey. If you must prepare the complete lassi in advance, store it in a tightly sealed container in the refrigerator for up to 24 hours, but be aware that some separation may occur (simply stir before serving) and the rosewater flavor will intensify over time.