Humble ‘Sattu’ : Did I Just Found My Natural Protein Shake !

One term which predominating the workout environment these days is Whey Protein Shakes.

I am, however more inclined towards natural products, so I started my research on alternatives for whey proteins.

Consequently, I came across all-natural protein powder in the comfort of my kitchen-‘Sattu’ . 

Sattu is roasted flour made either from cereals or legumes alone or a combination of both with added flavourings.

Owing to its high protein, long shelf-life, excellent taste, sattu is a popular food supplement especially in rural India since ages.

Moreover, Sattu is a perfect blend of balanced nutrients and its high fibre content makes it healthy for the intestines.

In fact, it is one of the highest sources of vegetarian proteins.  Besides, it is a good immunity booster. Its regular consumption prepares the body to fight various infections and diseases.

Also, it keeps the body temperature balanced. Sattu drink is known for its cooling properties. It is also known as a summer drink. 

Even, according to an article published in Amar Ujala, Teacher of Physical Department of Allahabad University (IVV) Prof. KN Uttam and his team have researched this and they claim that sattu is the most accessible and good diet to increase immunity.
Also, the process of making sattu is simple and costs effective.

Besides, the study also revealed that sailors like Vasco da Gama and Columbus also used Sattu as food during world excursions and the discovery of new lands!!

Hence, it is very important to make common people aware of the importance of traditional food like Sattu.

Nutritional Value of Sattu

According to a Journal of Agricultural Engineering published in 2009, Fortified 100 grams Bengal gram sattu provides : 

27.68% digestible protein

5.23% fat

3.21% ash

1.03% dietary fibre

396 Kcal

170 mg calcium

12.5 mg iron per 100 g

Truly, the benefits of sattu are due to the nutritional element present in it.  By consuming sattu, you get many nutritious ingredients.

Benefits Of Including Sattu In Your Diet Plan

Amazing In Controlling Blood Sugar

Sattu can be a boon for diabetes patients as it is low in glycemic index. Additionally, its high fibre content can help keep blood sugar under control and make it easy to digest. Also, it can help control high blood pressure.

Helpful In Weight Loss

You often try to lose weight by staying hungry. Of course, you lose weight, but it has a bad effect on your health.

Having sattu , however, keeps you full for a long time because of its protein and fibre content. Hence you don’t feel hungry for a long time while maintaining body energy.

Also, it is gluten-free!

Useful In Anemia

Anaemia is the most common problem in women. Again, sattu contains 12.5 mg iron per 100 g. It could thus, be a very healthy option for anaemia. Hence, women should consume Sattu daily .

Beneficial In Improving Digestion

Sattu contains a large amount of insoluble fibre which is good for the intestine. Hence, consuming Sattu can not only cleanse your bowels but is also beneficial in removing problems like constipation, bloating and acidity, and what’s more, it relieves stomach irritation too.

This Drink Is Full Of Protein!!

Consuming 100 grams of sattu can provide around 27.68 grams of high-quality vegetable protein, that is easily digestible. Additionally, the presence of calcium and magnesium and amino acids can help with muscle growth and repair. Besides, the presence of magnesium helps calcium get better absorbed into the body. This indeed, makes it excellent for bone health and prevention and treatment of osteoporosis.

Helps In Regulating Blood Pressure

In summers, there may be many problems due to a lack of energy in the body. Sattu helps to maintain normal blood pressure. Thus, Sattu syrup can be consumed daily. 

Healthy Skin And Hair 

Notably, the vitamins, minerals and amino acids present in Sattu help to strengthen the hair roots. Sattu should be consumed daily in the form of syrup to keep skin and hair healthy.

Some Tasty Recipies Using Sattu

Sattu Drink

The scorching heat can make you feel sluggish and tired. In such a situation, you can consume this drink to maintain energy. It can hydrate you in no time while making you energetic. With a large amount of fibre, carbs, vitamins and minerals, it can make you feel cool even in the scorching heat.

necessary ingredients

  • Sattu Powder
  • Coldwater
  • Freshly squeezed lemon juice
  • Mint leaves for garnishing
  • Roasted cumin
  • Salt
  • Black pepper

To make a drink, mix 2 teaspoons of sattu powder in a glass of cold water or buttermilk, then add cumin powder, black salt, black pepper and lemon juice to it. Garnish it with some mint leaves and serve cold.

Sattu powder can be easily prepared in a few minutes. All you have to do is to roast some black gram in an iron pan and then blend it properly in a blender until you have a fine powder.

Sattu Cookies

I tried a very interesting recipe from which I am resharing here.

  • 1 cup Sattu
  • 3/4 cup Jaggery Powder
  • 2 tbsp Ghee
  • 1 pinch Salt
  • 1 tbsp Cardamom Powder
  • 1/2 cup Coarsely Grounded Almonds
  • 1/4 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/4 cup Milk

In a bowl add all dry ingredients and mix them well.

Heat the ghee warm and pour into the mixture and mix it for 4 to 5 mins till it starts binding lightly. 

Gradually pour milk and mix well with light hands to form a soft lump. Do not over knead. Cover this and let it stay for 5 mins in the fridge.

Preheat the oven 180 degrees and grease the baking tray.

Now take out the dough and make small balls and press with your hand to flatten them, you may use cookie cutters as well.

Gently put them on the baking tray while maintaining 2 to the 3-inch distance between cookies.

Drizzle some crushed almonds on the top and bake them at 180 degrees for 8 mins one side and then flip the cookies and again bake for 8 mins.

Let them cool down for 30 mins. Cooling will make them turn crispy. Store in an airtight container.

Sattu paratha

To make Sattu Bharwa Paratha, firstly apply the normal wheat flour.

Now prepare the filling for Sattu Paratha. Take the sattu in a plate and add spices as per your choice like salt, lemon juice, roasted cumin seeds, nigella seeds, finely chopped green chillies.

Next, add mustard oil to this mixture and mix well.

The filling is ready for Sattu’s stuffed paratha.

You may now make sattu parathas as you make potato parathas.

I usually roast Sattu parathas in ghee or mustard oil.

Important Things Related To Sattu

Apart from all the information given above, there are other things related to such Sattu, which you must know.

  • If you have a stones problem, do not consume sattu as it contains calcium, please consult a doctor.
  • Drink plenty of water throughout the day after consuming Sattu.
  • Sattu can be made from many grains. Can also include barley with gram.
  • Do not over consume as it may cause indigestion and bloating. You may start by consuming 1 scoop (25 gram) then gradually increase the quantity.
  • You may consume sattu ,first thing in the morning with water or buttermilk.
  • Never consume sattu drink at night as it can cause indigestion.


We all got caught up in the trap of marketing and media shouting for whey proteins and a whole load of supplements to keep oneself healthy. In such a situation, we just fail to discover the goodness of natural products.

Very few people know about the benefits of sattu, but you need to know about this healthy food item.

Sattu is a popular, traditional snack consumed daily since it is abundant in carbohydrates, proteins, essential amino acids, minerals, and dietary fibre.

Eventually, Sattu can be consumed by making laddus, paranthas, and cheela.  What could be more than this? It contains no harmful calories, no artificial sweeteners and can do wonders for overall health and well-being.

All together, drinking Sattu Shake can make your day full of energy.