Tajin Mango Yoghurt Bowl

Mexican-style sweet-tart-spicy snack that takes 3 minutes — DASH-friendly, serves 1, properly satisfying for under 200 kcal

Ingredients

Fresh

• 150g 0% fat Greek yoghurt
• 80g mango chunks (frozen or fresh)
• Squeeze of fresh lime
• Optional: small handful of fresh mint, torn

Storecupboard

• 1 tsp honey (or to taste)
• Generous pinch of Tajin
• Optional toppings:
  • 1 tsp pomegranate seeds
  • 2 walnut halves, crushed
  • Pinch of cinnamon

Method

1. Spoon Greek yoghurt into a bowl.
2. If using frozen mango, let it sit at room temperature 5-10 minutes to soften slightly, or microwave briefly. Fresh mango goes straight in.
3. Pile the mango on top of the yoghurt.
4. Drizzle with honey and squeeze fresh lime over.
5. Sprinkle Tajin generously across the mango — this is the move that makes the dish.
6. Add any optional toppings: pomegranate seeds for tart pop, walnuts for crunch, mint for freshness.

Variations

• More substantial: add ¼ cup granola underneath the yoghurt for a breakfast-leaning version (~290 kcal)
• Tropical: swap mango for pineapple chunks, add toasted coconut flakes
• Heat-lover: extra Tajin plus a tiny pinch of cayenne
• No honey: the mango is sweet enough on its own; honey is optional
• With cottage cheese: swap half the yoghurt for cottage cheese for a higher-protein version
• Frozen treat: blend everything together with the hand blender and freeze for 30 minutes — instant sorbet-style snack

DASH Notes

• Greek yoghurt provides ~14g protein in a snack-sized portion
• Mango brings vitamin C, fibre, and natural sweetness — no added sugar needed
• Tajin contains salt (~200mg sodium per teaspoon) — used as a sprinkle, the contribution is modest
• Walnuts add omega-3 ALA if using
• Genuinely satisfies sweet cravings while staying within DASH/weight-loss principles

Notes

• Tajin on mango is the canonical pairing — sweet fruit + chilli-lime-salt is a Mexican classic. Once you’ve tried it, you’ll keep doing it.
• Don’t skip the lime — even with mango that has natural acid, fresh lime brightens the whole bowl
• Use Tajin generously — a stingy sprinkle won’t do the job; it should visibly coat the mango
• Frozen mango works fine — softens to the right texture in a few minutes; the cold contrast against the yoghurt is actually nice
• Better than ice cream by every metric — fewer calories, more protein, more vitamins, more fibre, and genuinely satisfying

Snack — approximately 190 calories, ~14g protein, ~3g fibre