Can Sattu Become Your Go-To Protein Shake?

With the beginning of 2024, many of us have already made new resolutions to follow this year. It can be being more productive, giving time to our loved ones or, most importantly, staying fit and healthy. A lot of people might have already signed up for gym memberships and are completely determined to stay fit this year. When it comes to diet, protein shakes are a must-have for gym-goers.

However, they are very expensive and can also have side effects. So, why not go for a desi option that is easily available and barely has any side effects? Sattu is one such ingredient that has the potential to become your go-to protein shake. Loaded with various essential nutrients, Bengal gram flour is a staple in every Indian kitchen.   

Here are three reasons sattu can become your protein shake: 

Rich In Nutrients 

According to the National Centre for Biotechnology Information, sattu is high in protein, dietary fibres, and minerals like calcium, magnesium, iron, and potassium. As per Dr. Manisha Mishra, MD (Ayurveda), 100 g of sattu has approximately 14 g of protein and is a great addition to your daily diet. 

Energy Booster

Regaining energy after an intense workout is very important for performing day-to-day activities. Dr. Manisha says that sattu drinks act as instant energy boosters when consumed pre- or post-workout. You can relish it in both savoury and sweet versions with your favourite ingredients. 

Good For Digestion 

Dr. Manisha says that consuming sattu daily can provide relief from constipation and improve your digestive system. The dietary fibre present in this healthy ingredient can also fight against acidity. Besides these benefits, sattu can improve your skin and hair too. So, drink 100 g of sattu daily and keep your stomach healthy. 

Here are two delicious sattu drinks to try: 

Sweet Sattu Drink

Total time: 5 minutes 

Serving: 1 


  • 1 tablespoon Bengal gram flour 
  • 2 teaspoons of jaggery  
  • ½ cup milk 
  • Ghee 


  • Mix gram flour and jaggery in a bowl. 
  • Add 1/2 cup water and milk to it and combine well until the jaggery dissolves. 
  • Pour it into a glass and relish it with some ghee. 

Namkeen Sattu Drink 

Total time: 20 minutes 

Servings: 4  


  • ¼ cup sattu flour 
  • 4 glasses of chilled water 
  • 2 lemons 
  • 4 to 5 fresh mint leaves, finely chopped 
  • 2 teaspoons of cumin powder 
  • 1 teaspoon chaat masala 
  • ¼ teaspoon red chilli powder 
  • 1 teaspoon black salt 


  • Mix all the spices in a bowl and keep it aside. 
  • In a pitcher, add sattu and water. Stir well to mix. Then add the lemon juice and mix again. 
  • Finally, add the spice mix and mint leaves. Give it a good stir and your energy drink is ready.