Sattu: Types, Health Benefits and Easy Recipes

11how,when and why to consume sattu and health benefits, easy sattu recipes
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Sattu, a traditional Indian food product, has been gaining popularity in India and worldwide due to its impressive nutritional benefits and versatility in the culinary world. Derived from roasted gram flour, sattu has been a staple in the diets of people from the northern regions of India for centuries.

What is Sattu?

Sattu is a flour made from roasted chickpeas (gram) known for its high protein content and impressive nutritional profile. To prepare sattu, dry roasted gram is ground into a fine powder, making it a gluten-free and nutrient-rich ingredient but nowadays, many more cereals are being used to make Sattu like wheat, jowar, barley etc. It has proven itself as an evergreen satiating drink as it is nutrient-dense, energy and protein-packed. It is also called a ‘poor man’s drink’. It was widely acceptable in the past to be carried for long-distance journeys, accounting for its long shelf life and is easy to carry along. It is commonly consumed in the northern states of India, particularly Bihar, Uttar Pradesh, and Punjab.

3 Different Types of Sattu

Mainly three types of sattu are consumed and prepared 

  1. Barley/Jau sattu: It is made by roasting barley and then grinding it either mechanically or manually. It is mainly consumed during summer as it is famously known for its heat-quenching properties during summers. It is good for the normal functioning of the liver. It is rich in fiber, magnesium, manganese, etc.
  2. Wheat sattu: It is made by roasting wheat on a low flame and once it turns golden brown, turn off the flame. Ground it either manually or in a food processor. It can be consumed either during summer or winter. It is rich in fiber, magnesium, manganese, potassium, iodide, etc.
  3. Chana sattu: It is prepared by soaking whole Bengal gram in water, till it consumes water and turns soft. Now sun dry these and once dry, roast them till they turn golden brown. Now grind them either manually or in a food processor. It is rich in protein, iron, zinc, calcium, etc. You may consume wheat and barley sattu by adding a small quantity of chana sattu in it, just to increase its protein content.

5 Health Benefits of Sattu

  1. Rich in nutrients: Sattu offers a nutrient-rich refreshing drink, the difference in the type of nutrients lies in the type of sattu powder used in making the drink. Using a chana sattu powder to make a sattu drink, you are ensuring a protein-rich drink but if you are choosing barley or wheat sattu then you are ensuring a good fiber for good gut health. This also is a rich source of magnesium, which promotes heart health.
  2. High fibre content: Sattu is a fibre-rich drink, which aids in digestion, good gut health, lowers cholesterol, and safeguards the heart.
  3. Energy Booster: Due to its complex carbohydrates, sattu provides sustained energy throughout the day, making it an excellent choice for athletes and those with active lifestyles.
  4. Rich in Vitamins and Minerals: Sattu contains essential vitamins and minerals like iron, calcium, magnesium, and B vitamins, which contribute to overall health and well-being.
  5. Heat quenching role: In Indian summers, sattu is known for its cooling properties and is often consumed in the form of a refreshing drink.
health benefits of sattu drink

5 Healthy Easy Sattu Recipes

1. Sattu Jaggery Sherbat

Sattu can be used to make sharbat for the hot summer days. Just take a heaped tablespoon of sattu and add it to 1 glass of cold water and also add 1 tsp of jaggery powder. Mix it well and drink. It is the best drink for quenching thirst, and maintaining electrolyte balance in the body and also protects the liver from pitta dosha.

2. Sattu Masala Drink

Sattu can be turned into a savory drink. It is best to be used to maintain electrolyte balance in the body. Take 1 tbsp sattu powder and add it to 1 glass of cold water. Now add chopped green chilies, ½ tsp rock salt, ¼ tsp black pepper powder, mix well and drink.

3. Sattu Paratha

Sattu can be stuffed into parathas, creating a wholesome and delicious meal. The filling is made by mixing sattu with spices, herbs, and sometimes, chopped vegetables.

4. Sattu Ladoo

Sattu can be combined with jaggery or sugar to create nutritious and tasty ladoos. These are perfect as quick energy-boosting snacks.

Recipe video coming soon. Stay connected with us on Instagram

5. Sattu Kadhi

Similar to besan kadhi, sattu kadhi is a Savory dish made by blending sattu with yogurt and spices. It’s a nutritious and flavoursome curry.

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Difference Between Sattu and Besan

Sattu and besan (gram flour) are both derived from chickpeas, but they have distinct differences. To know more check out our blog difference between sattu and besan flour.


Sattu is a power-packed, nutritious powder that has been in use in Indian cuisines for generations. It can be incorporated into our daily meals by following any one of the recipes shared in this blog. All of its health benefits like high fiber content, vitamins, and minerals make it a must-add ingredient to our daily meal plan. Whether you enjoy it as a summer quenching drink in summers or as a satiating parantha during winter, sattu easily makes its way to your kitchen and can add flavor to your meals.

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About the author

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.
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