5 Lesser-known types of Sattu that are a must try

Indian cuisine has some of the best kept secrets to good health, and one such traditional delight is Sattu, which is a protein rich flour made with roasted pulses or grains. A staple in Bihar and UP, Sattu has gained popularity as a superfood for its umpteen health benefits and its potent properties. Most people are aware of the health benefits of this superfood, but not much has been shared about the types of sattu and what makes them different and unique. Here’s all you need to know about sattu…

What is sattu?
Sattu is basically a protein-rich flour made using roasted pulses or grains. This traditional superfood has gained popularity across health-enthusiasts and fitness communities for its nutrition-dense composition. Loaded with protein, fiber, iron, calcium, magnesium, and essential amino acids, it offers a low glycemic index, making it suitable for diabetics, and provides sustained energy without spiking blood sugar levels. Apart from that, rich in insoluble fiber, sattu supports digestion, prevents constipation, and promotes gut health. Its high protein content aids in muscle repair and growth, making it excellent for vegetarians and active individuals. Apart from that, the cooling properties of sattu help regulate body temperature during hot weather, while its mineral profile supports bone health, boosts metabolism, and enhances overall stamina.



Chana Sattu
The most common and widely consumed variety, Chana sattu, is made from roasted Bengal gram. It’s high in protein, fiber, and iron. Mix 2 tablespoons of Chana Sattu in water with a pinch of salt, lemon juice, and roasted cumin for a cooling summer drink. You can also use it as a stuffing in parathas for a hearty breakfast.


Jau Sattu
Jau Sattu is basically made from roasted barley grains, barley sattu is rich in dietary fiber and helps regulate blood sugar levels. Add a spoonful to your morning smoothie or mix it into buttermilk for a digestive and refreshing mid-morning drink. It also works great as a thickener in soups.


Wheat Sattu
Wheat sattu is another commonly consumed sattu, which is prepared from roasted whole wheat and is rich in complex carbohydrates and B vitamins. This sattu can be consumed by preparing a nutritious porridge by mixing wheat sattu with warm milk or water, adding a dash of jaggery or honey, this makes for a healthy and wholesome option for breakfast or as a pre-workout meal.


Mixed Sattu
This one is a simple mix of roasted grains like barley, wheat, millet, and legumes, multi-grain sattu offers a full spectrum of nutrients.Use it in homemade energy bars or protein balls by mixing with dates, nuts, and seeds. This can also be consumed with water, subtle spices and herbs.

Makai Sattu
Made from roasted maize, this variety is slightly sweet and rich in energy-giving carbs.Combine it with milk, nuts, and cardamom to make a delicious drink or kheer-like dessert. It’s ideal as an evening snack or light post-dinner treat.