Looking for delicious and healthy dessert recipes that are easy to make? Look no further than kesar (saffron) mango chia phirni. This spinoff on the classic Desi (Indian and Pakistani) pudding is made with mangoes, chia seeds, milk, and accented with saffron. It’s high in protein and fibre, making it ideal as a diabetes diet friendly and heart healthy recipe. It requires no cooking, is gluten-free and vegan.

close up shot of a serving bowl with a thick orange coloured pudding garnished with nuts and dried roses.

As a registered dietitian and certified diabetes educator, I believe that healthy sweet recipes should delight — and this mango chia phirni does just that. The mangoes provide a natural sweetness, while the chia seeds add a lovely texture to the pudding. Not to mention, it’s a nutritious recipe and so easy to make! Just 6 ingredients, and it’s prepped in minutes. Plus, there’s no cooking required (unlike traditional phirni), so you don’t have to stand over a hot stovetop.

I’ve been on a roll with low sugar desserts lately. This mango chia phirni is the latest in a series of healthy fruit dessert recipes I’ve developed, including these orange-scented dates and yogurt parfaits, pistachio and apricot ladoos and my carrot halwa.

With Ramadan right around the corner, this mango chia phirni is perfect for iftar (the evening meal when Muslims break their fast during Ramadan). And if you’re short on Ramadan recipes, I hope you’ll consider checking out my collection of tried and tested recipes — all of which are plant-powered and easy to pull off.

This phirni isn’t just for those observing Ramadan, though. It’s perfect for anyone who loves mangoes or is looking for a healthy and easy dessert recipe.

What is phirni?

Phirni is a classic Pakistani and Indian pudding made with milk, rice, sugar, and nuts. It’s often flavoured with cardamom, rosewater, or kesar. The pudding is typically cooked on the stovetop until it thickens, then served chilled. It’s a creamy and comforting dessert, that’s perfect for celebrations.

While you can find mango rice pudding recipes (also called mango payasam), they aren’t as common as other plain rice puddings, such as kheer.

Kheer is another classic South Asian pudding, that’s similar to phirni. The main difference between the two is that kheer is made with rice, while phirni is traditionally made with ground rice. Kheer can also be made with other grains, such as tapioca (sabudana), vermicelli, or even broken wheat (daliya).

side shot of a serving bowl with a thick orange pudding in it garnished with nuts and dried roses

What is the health benefits of phirni?

Traditional phirni is a dairy-based pudding, making it a good source of calcium. Calcium is key for good health. Adequate amounts have been shown to lower the risk of pre-eclampsia (high blood pressure during pregnancy), reduce blood pressure, prevent osteoporosis and colorectal adenomas, and decrease cholesterol levels.

Typical phirni recipes rely on Basmati rice as the main ingredient. Compared to many other varieties of rice, Basmati rice is a low to medium glycemic index (GI) food, which means it’s less likely to cause spikes in blood sugar levels.

Low-GI diets have shown to be effective in lowering glycated hemoglobin (HbA1c), fasting glucose (blood sugar levels), body mass index (BMI), total cholesterol, and Low-Density Lipoprotein (LDL-cholesterol) in a meta-analysis of studies.

HbA1c is a measure of blood sugar control over the previous 2-3 months. It’s used to diagnose diabetes, and to monitor blood sugar control in folks who have diabetes.

Why mango chia phirni?

I love mangoes, and mango season is my favourite time of year! So I thought, why not mango-ify phirni? In fact, I think the addition of mangoes makes this version of the pudding extra special and delicious.

Since chia seeds have a high protein and fibre content, they make a great addition to phirni. Plus, it’s a fantastic heart healthy snack or dessert option – that’s also ideal for type 2 diabetes management and blood sugar control.

Ingredients

Here’s what you need to make this quick and easy mango chia phirni recipe. I dive into mango nutrition facts and associated health benefits below (if you’re interested!).

large bowl of mango pieces surrounded by ramekins of ingredients with almonds, chia seeds, maple syrup, a jug of milk and saffron strands
  • Mangoes: I used Alphonso mangoes because they’re sweet and oh-so-delicious, but you can use any type of sweet mango. Just make sure the mango is ripe.
  • Milk: macademia milk adds creaminess to the recipe; however, you could use any type of milk. I’ve also made this recipe with coconut milk, and it turned out delicious!
  • Chia seeds: these little seeds add thickness and a lovely texture to the mango phirni.
  • Kesar (Saffron:) is a key ingredient in phirni, and it gives the pudding a beautiful scent that’s reminiscent of a rose. You could also use rose water instead if you have it on hand.
  • Maple syrup: for sweetness. You may also add honey, or any other sweetener of your choice. Of course, there is the option to even leave out the sweeteners if you wish.
  • Almonds: for crunch. Honestly, any other type of nut will do. Walnuts, pistachios, or even pumpkin seeds would be great in this recipe!

Instructions

Here’s how easy it is to make this mango chia phirni:

  1. Begin by adding the saffron to the milk while you prepare the other ingredients. This will help to release the flavour of the saffron into the milk (step 1).
  2. Next, peel and pit the mangoes. Then, blitz the mangoes In a blender or food processor until smooth (step 2).
  3. Pour the mango mixture into a large bowl, and add the saffron milk along with the maple syrup. Stir until well combined (step 3).
  4. Add the chia seeds to the mango mixture and stir to combine (step 4).
  5. You want to transfer the chia phirni into serving bowls and place them in the fridge for two hours to set. When you’re ready to serve, garnish with chopped almonds (or any other nut of your choice). You could also add mango chunks or mango jelly to garnish. I love to finish with dried roses! (step 5)

And that’s it! Mango chia phirni is ready to enjoy.

Note: If you find that the phirni is too thick, simply add more milk until the desired consistency is reached.

You can find the complete ingredient list, along with detailed instructions, in the recipe card below.

Mango origin

Mango has been grown in India for more than 4000 years. It’s the most popular dessert in the world, next to other tropical fruits.

As a member of the Anacardiaceae family, it includes several deadly poisonous plants. Mango has a pleasant flavour (delightfully sweetness and acidity) and fragrance, as well as high nutritional value.

Mango nutrition facts

Mango calories are relatively modest, as mangoes are about 84% water. One mango has around 200 calories. Fibre is abundant in the fruit, with almost 5.5 grams present in one mango.

Mangoes are also a high source of folate, vitamin A, vitamin B6, vitamin C, and vitamin E. They also contain vitamin K, potassium, and niacin.

Ascatechins, quercetin, anthocyanins, kaempferol, rhamnetin, and tannic acid are all phytochemicals found in mango that have been associated with antioxidant and anti-inflammatory properties.

Phytochemicals are biologically active compounds that are found in plants. They often have health-promoting properties, and mangoes are no exception. Mangoes contain a unique blend of phytochemicals (flavonoids) that offer a variety of health benefits.

The nutrition facts of one mango (336 g) can be found below:

Nutrient and caloriesAmount% DV
Calcium37.0 mg3%
Choline25.5 mg5%
Dietary Fiber5.4 g19%
Fat1.3 g2%
Folate/Folic Acid144.0 mcg36%
Iron0.6 mg3%
Magnesium33.6 mg8%
Niacin2.3 mg14%
Potassium564.0 mg12%
Protein2.8 g6%
Riboflavin0.1 mg8%
Sodium3.4 mg0%
Thiamin0.1 mg8%
Total carbohydrate50.4 g18%
Vitamin A181.0 mcg20%
Vitamin B60.4 mg24%
Vitamin C122 mg136%
Vitamin E3 mg20%
Vitamin K14.1 mcg12%
Calories202.0 kcal
The nutrition data is taken from the USDA to calculate % DV for one mango
angle shot of a serving bowls with a thick orange coloured pudding garnished with nuts and dried roses.

What are the benefits of eating mangoes?

Mangoes are an excellent source of fibre, and rich in several vitamins, and minerals. Collectively, with their antioxidant effects, there have been a number of reported health benefits, including:

  • Regulating blood sugar levels when eaten in moderate amounts
  • Reducing the risk of heart attacks
  • Supporting immunity
  • Anti-ageing and skin health
  • Supporting a healthy gut

Nutrition information per serving

Below you will find the nutrition information for one serving of mango chia phirni:

  • 5 g of protein (high-protein snack option)
  • 25 g net carbs (for those with diabetes who may be counting their carbs)
  • An excellent source of fibre
  • An excellent source of calcium
  • An excellent source of vitamin C
  • Low in fat
  • An excellent source of vitamin A
  • An excellent source of vitamin C
  • Source of unsaturated fats (monounsaturated and polyunsaturated)

Percent Daily Values are based on a 2000 calorie diet. Interpretation of DVs from US FDA.

close up shot of a serving bowls with a thick orange coloured pudding garnished with nuts and dried roses.

How to choose a mango

When selecting a mango, look for fruit that is plump. The mango should give slightly to pressure and smell sweet and fragrant. Most folks avoid mangoes that have dents, wrinkles, bruises, or brown spots. Not me! I often find that these mangoes taste just as delicious. I remove any blemishes with a paring knife.

Storage and ripening tips

Mangoes can be stored at room temperature for 2-3 days, or in the fridge for up to 5 days. To ripen mangoes quickly, place them in a paper bag with an apple or banana. The ethylene gas emitted by these fruits will help to speed up the ripening process.

Tips for recipe success

Here are a few tips to help you make the best mango chia phirni:

  • Use ripe mangoes: This is key for maximum flavour. Try using a mango variety that is known for its sweetness, such as the Alphonso mango.
  • Blitz the mangoes until smooth: This will help to create a creamy pudding-like consistency.
  • Stir well: Be sure to stir the mango chia mixture until all of the ingredients are well combined.
  • Chill: Allow the mango chia phirni to set in the fridge for at least two hours before serving. This will help it to thicken and become pudding-like in texture.
  • Garnish: Add your favourite nut and rose garnishes just before serving for a pretty presentation.

Pudding storage

Leftover phirni will keep in the fridge for up to 4 days. Be sure to store it in an airtight container to prevent it from drying out. If it thickens up too much, simply add a splash of milk and stir well.

perspective shot of a serving bowls with a thick orange coloured pudding garnished with nuts and dried roses.

What are your go-to healthy sweet recipes?

If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can’t wait to see your photos.

Desi~liciously Yours, Shahzadi

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close up shot of a serving bowl with a thick orange coloured pudding garnished with nuts and dried roses.
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Get the Recipe:

Kesar Mango Chia Phirni (Pudding)

Prep Time: 10 minutes
Chill time: 2 hours
Total Time: 2 hours 10 minutes
Yield: 6 servings
Looking for delicious and healthy dessert recipes that are easy to make? Look no further than kesar (saffron) mango chia phirni. This spinoff on the classic Desi (Indian and Pakistani) pudding is made with mango, chia seeds, milk, and accented with saffron. It's high in protein and fibre, making it ideal as a diabetes diet friendly and heart healthy recipe. It requires no cooking, is gluten-free, and vegan.

Ingredients
 

  • cups macadamia milk, or any other plant based milk
  • ¼ tsp saffron
  • 4 mangoes, Alphonso, peeled and pitted
  • ½ cup chia seeds, black
  • 2 tbsp maple syrup, golden
  • 2 tbsp almonds, plain, chopped

Instructions
 

  • In a medium jug, add milk and saffron and set aside while you prepare the other ingredients. This will help to release the flavour of the saffron into the milk
  • Peel and pit the mangoes and add them to a blender or food processor. Blitz until smooth. Pour the mango mixture into a large bowl
  • Add the saffron milk and maple syrup to the mango mixture. Stir until well combined
  • Next, add chia seeds to the mango-milk mixture and stir well.
  • Transfer the chia phirni into serving bowls and place them in the fridge for two hours to set
  • When you're ready to serve, garnish each one with chopped almonds (or any other nut of your choice). You could also add mango chunks, mango jelly and dried roses to garnish.

Notes

Here are a few tips to help you make the best mango chia phirni:
  • Use ripe mangoes: This is key for maximum flavour. Try using a mango variety that is known for its sweetness, such as the Alphonso mango.
  • Blitz the mangoes until smooth: This will help to create a creamy pudding-like consistency.
  • Stir well: Be sure to stir the mango chia mixture until all of the ingredients are well combined.
  • Chill: Allow the mango chia phirni to set in the fridge for two hours before serving. This will help it to thicken and become pudding-like in texture.
  • Garnish: Add your favourite nut and rose garnishes just before serving for a pretty presentation.

Nutrition Information:

Calories: 204kcal (10%)Carbohydrates: 32g (11%)Protein: 5g (10%)Fat: 8g (12%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 4gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 42mg (2%)Potassium: 329mg (9%)Fiber: 7g (28%)Sugar: 23g (26%)Vitamin A: 1501IU (30%)Vitamin C: 50mg (61%)Calcium: 233mg (23%)Iron: 1mg (6%)

Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: Fusion
Course: Dessert, Snack
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.