Sattu Recipes: 8 Easy Ways to Use It, Plus How Sattu Is Made

By InstaCuppa Team  |  May 2026  |  11 min read  |  Last updated: 17 September 2026

Sattu is one of Bihar's best-kept secrets. But you do not need to be from Bihar to enjoy it.

Sattu is roasted chana flour. It is cheap, healthy, and very easy to use. Whole Bengal gram, the grain sattu is ground from, carries 18.77 g of protein and 25.22 g of dietary fibre per 100 g in IFCT 2017 (food code B002). A 20 g serving, which is about two tablespoons, works out to roughly 3.8 g of protein and 5 g of fibre.

Here are 8 easy recipes. From a 5-minute summer drink to litti chokha on the weekend.

Sattu Kaise Banta Hai? How Sattu Is Made

Most people who search for sattu are not looking for a recipe that uses it. They are asking how the flour itself is made. Here is the method, then the two questions that follow it.

सत्तू कैसे बनाते हैं? Sattu banane ki vidhi, step by step

1. Clean the chana. Take whole black or brown Bengal gram (kala chana). Pick out stones and broken grains. Do not soak it. Sattu is made dry.
2. Dry-roast it. Roast on a low to medium flame, stirring all the time, until the grains turn a shade darker, smell nutty and start to split. In village kitchens this is done in hot sand, which heats the grain evenly without burning the skin.
3. Winnow off the skin. Let the grain cool, rub it between your palms and fan or winnow the loose skin away. Some households keep the skin in, which is why homemade sattu is darker and higher in fibre.
4. Grind it fine. Grind the cooled grain to a flour in a mill or a dry grinder. Sieve once. Store airtight, away from heat.

Roasting is not just about flavour. Food scientists at CSIR-CFTRI in Mysuru put raw and roasted sattu grain under a scanning electron microscope and reported that the raw grains were tightly packed with no air spaces, while the roasted cotyledon was full of them (Shakeb, Dharanya & Pandey, Journal of Food Science and Technology, 2022). Those air pockets are why sattu takes up water instantly in a cold glass.

The same study measured the glycaemic index of a chickpea sattu mix at 60, which is the medium band, not the low band. Sattu is a slow, filling flour. It is not a free pass for blood sugar.

Besan ka sattu kaise banaen: making sattu from besan

Not really, and the difference is worth knowing. Besan is raw gram flour, milled from split chana dal without roasting. Sattu is roasted first, then ground. You can dry-roast besan in a pan for 8 to 10 minutes until it darkens and smells nutty, and it will taste close, but it is roasted besan, not sattu.

The bigger gap is the grain, not the roasting. Besan comes from skinned chana dal, which IFCT 2017 lists at 15.15 g of dietary fibre per 100 g (food code B001). Traditional sattu comes from whole Bengal gram with the skin, at 25.22 g per 100 g (B002). That is why sattu fills you up the way besan does not.

Satua, sattu atta and sattu flour: the same thing

Yes. Satua is the Bhojpuri and Magahi name for the same roasted gram flour, and sattu atta simply means sattu flour. In Bihar and eastern Uttar Pradesh sattu almost always means roasted Bengal gram. In parts of Punjab and western Uttar Pradesh the word can mean a roasted barley flour instead, and commercial sattu mixes sold as a beverage base often blend chickpea with barley and other grains.

Recipe 1: Sattu Sharbat (Summer Drink)

Time: 5 min  |  Calories: ~100 per glass  |  Best for: Morning, summer

This is the most popular sattu recipe in Bihar and eastern UP. Drunk every morning in summer. It keeps the body cool and gives energy without caffeine.

Ingredients

• 2 tbsp sattu
• 1 glass cold water (250 ml)
• 1 to 2 tsp lemon juice
• 1/4 tsp roasted cumin powder
• 1/4 tsp black salt
• A pinch of chaat masala (optional)

Steps

1. Put 2 tbsp sattu in a glass. Add 2 to 3 tbsp cold water first.
2. Stir into a smooth paste. No lumps.
3. Add the rest of the water slowly while stirring.
4. Add lemon juice, black salt, and cumin powder. Mix well.
5. Drink fresh. Sattu thickens if you leave it standing.

Tip: Always make the paste first. Adding dry sattu to a full glass of water makes lumps that are hard to break.

Recipe 2: Sattu Paratha

Time: 35 min  |  Calories: ~280 per paratha  |  Best for: Breakfast, lunch

Sattu paratha is a stuffed flatbread. It is a Bihar staple. The filling is spicy and earthy. One paratha keeps you full for 4 hours.

Ingredients

Dough: 2 cups whole wheat flour, salt, water, 1 tsp ghee

Filling: 1 cup sattu, 2 tbsp chopped onion, 1 tbsp garlic, 1 to 2 green chillies, 1 tsp ginger, 2 tbsp coriander, 1/2 tsp ajwain, 1/2 tsp cumin powder, 1 tsp amchur, 1 to 2 tsp mustard oil, salt to taste

Steps

1. Make soft wheat dough. Rest for 15 minutes.
2. Mix sattu with all filling ingredients. It should be crumbly, not wet.
3. Roll a small ball of dough. Place 2 tbsp filling in the centre.
4. Seal the edges. Gently roll into a flat circle. Do not press too hard.
5. Cook on a hot tawa with ghee. Cook both sides until golden brown spots appear.
6. Serve hot with pickle and curd.

Tip: Use mustard oil in the filling. It gives the true Bihar flavour. Refined oil will work but the taste will be different.

Recipe 3: Litti (Bihar-Style Baked Balls)

Time: 60 min  |  Calories: ~350 per serving  |  Best for: Weekend meal, dinner

Litti chokha is Bihar's most famous dish. Litti are wheat balls baked on coals or in an oven. The filling is sattu mixed with spices. Chokha is roasted and mashed vegetables on the side.

Ingredients

Litti dough: 2 cups whole wheat flour, 1/4 tsp ajwain, 2 tbsp ghee, salt, water

Sattu filling: 1 cup sattu, 1 tsp mustard oil, 1 tsp amchur, 1/2 tsp red chilli powder, 1 tbsp chopped garlic, 1 tbsp lemon juice, salt, chopped coriander

Chokha: 2 large tomatoes, 2 large brinjals (roasted), 1 raw onion (chopped), 2 green chillies, 2 tsp mustard oil, salt, coriander

Steps

1. Make firm dough with wheat flour, ajwain, ghee, and salt. Rest for 20 minutes.
2. Mix sattu filling ingredients. Should be dry and crumbly.
3. Divide dough into small balls. Fill each with 1 tbsp sattu mix. Seal tightly.
4. Bake in an oven at 180°C for 30 to 35 minutes until the outside is crisp and brown. Or cook on a gas flame using a wire rack.
5. For chokha: roast tomatoes and brinjals directly on gas flame. Peel off the charred skin. Mash with mustard oil, onion, chilli, salt, and coriander.
6. Dip hot litti in ghee. Serve with chokha on the side.

Recipe 4: Sattu Chilla (Savoury Pancake)

Time: 20 min  |  Calories: ~150 per chilla  |  Best for: Breakfast

Sattu chilla is a quick breakfast. It looks like a besan chilla but tastes earthier and more filling. High protein, high fiber, ready in 20 minutes.

Ingredients

• 1 cup sattu flour
• 1/2 cup curd
• 1 small onion (finely chopped)
• 1 green chilli (chopped)
• 2 tbsp fresh coriander
• 1/4 tsp cumin seeds
• Salt to taste
• Water to make batter

Steps

1. Mix sattu, curd, and water into a smooth thin batter. Like dosa batter.
2. Add onion, chilli, coriander, cumin, and salt. Mix well.
3. Heat a non-stick pan. Pour a ladle of batter. Spread thin.
4. Cook on medium heat. Flip when the edges turn crispy.
5. Cook 1 more minute. Serve with green chutney or curd.

Recipe 5: Sattu Laddoo

Time: 20 min  |  Calories: ~160 per laddoo  |  Best for: Snacks, festivals

Sattu laddoo is a traditional snack from Bihar and Rajasthan. Made with jaggery and ghee. A good post-workout snack too — protein, good carbs, and healthy fat.

Ingredients

• 1 cup sattu flour
• 1/4 cup ghee
• 1/2 cup jaggery powder
• 1/4 tsp cardamom powder
• 1 tbsp sesame seeds (optional)
• Handful of chopped dry fruits (optional)

Steps

1. Roast sattu flour in a dry pan on low flame for 3 to 4 minutes. Stir all the time. Set aside to cool.
2. Melt ghee in the same pan on low heat. Add roasted sattu. Stir for 2 minutes.
3. Turn off heat. Let cool for 5 minutes.
4. Add jaggery powder, cardamom, sesame seeds, and dry fruits.
5. Mix well. Shape into round laddoos while the mix is still slightly warm.
6. Store in an airtight box. Keeps for up to 1 week at room temperature.

Recipe 6: Sattu Halwa

Time: 20 min  |  Calories: ~280 per serving  |  Best for: Festivals, winter

Sattu halwa is a quick dessert. It is simpler than besan halwa. But just as rich. Great for cold mornings in winter.

Ingredients

• 1 cup sattu flour
• 4 tbsp ghee
• 3/4 cup jaggery or sugar
• 2 cups warm water or milk
• 1/4 tsp cardamom powder
• Handful of cashews and raisins

Steps

1. Heat ghee in a heavy pan. Add cashews and raisins. Fry for 1 minute. Remove and set aside.
2. Add sattu flour to the same pan. Roast on low flame for 5 to 6 minutes. Stir all the time. It will turn golden and smell nutty.
3. Add warm water or milk slowly. Stir fast to avoid lumps.
4. Add jaggery or sugar. Cook on low heat for 5 minutes until thick.
5. Add cardamom. Mix. Top with fried cashews and raisins. Serve hot.

Recipe 7: Sattu Roti

Time: 30 min  |  Calories: ~220 per roti  |  Best for: Lunch, dinner

Sattu roti is not stuffed. The sattu flour is mixed into the wheat dough itself. The roti is denser and more filling than a regular roti. Good for weight loss.

Ingredients

• 1 cup whole wheat flour
• 1/2 cup sattu flour
• Salt to taste
• Water as needed
• Ghee for cooking

Steps

1. Mix wheat flour and sattu flour together. Add salt.
2. Add water slowly. Knead into a soft dough. Rest for 10 minutes.
3. Divide into balls. Roll out into thin rotis.
4. Cook on a hot tawa. Apply ghee. Flip when brown spots appear.
5. Serve with dal, pickle, or curd.

Recipe 8: Sattu Soup

Time: 15 min  |  Calories: ~120 per bowl  |  Best for: Winter evening, weight loss

Sattu soup is a lesser-known recipe. But it is very good for weight loss. High protein, high fiber, low fat. Ready in 15 minutes.

Ingredients

• 2 tbsp sattu flour
• 1 cup vegetable broth or water
• 1/2 tsp cumin seeds
• 1/4 tsp black pepper
• 1/2 tsp ginger paste
• 1/4 tsp turmeric
• Salt and lemon juice to taste

Steps

1. Mix sattu with 3 to 4 tbsp cold water into a smooth paste.
2. Heat a small pan. Add cumin seeds. Let them crackle.
3. Add ginger paste. Stir for 30 seconds.
4. Add broth and turmeric. Bring to a light boil.
5. Add sattu paste slowly while stirring. Cook on low for 5 minutes.
6. Add black pepper and lemon juice. Serve hot.

Quick Reference

Sattu Recipes: Frequently Asked Questions

Sources

• Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition — Bengal gram whole (B002): 18.77 g protein, 25.22 g total dietary fibre, 1201 kJ per 100 g. Bengal gram dal (B001): 21.55 g protein, 15.15 g total dietary fibre.
• Shakeb M, Dharanya EK, Pandey S. Standardization and quality profile of sattu mix. Journal of Food Science and Technology, 2022;59(7):2584-2598 — CSIR-CFTRI; scanning electron microscopy of raw versus roasted grain; glycaemic index 60 for the chickpea control, 56 and 58 for wheat and maize formulations; 60-day shelf stability at room temperature.
• Sharma A, Mazumdar B, Keshav A. Formulation, standardization and characterization of novel sattu beverage enriched with beetroot juice. Journal of Food Science and Technology, 2020;57(5):1936-1943 — defines sattu as a preparation from roasted Bengal gram.
• Health Canada, Canadian Nutrient File, food code 130 — hard-cooked chicken egg: 11.8 g protein per 100 g; 1 large egg = 50 g.

5 Tips for Cooking with Sattu

1. Make a paste first. Always mix sattu with a little cold water before adding to a full glass or pot. This stops lumps from forming.
2. Use mustard oil for savoury recipes. Mustard oil is the traditional fat for sattu in Bihar. It gives the food its real flavour. Refined oil works but tastes different.
3. Do not overheat. Sattu has high protein. Too much heat makes it rubbery. Cook on low to medium flame.
4. Add black salt for summer drinks. Black salt (kala namak) is cooling. It is the traditional salt used in sattu sharbat.
5. Dry roast before laddoos. For sweet recipes, always roast the sattu flour in a dry pan first. This removes any raw smell and brings out a nutty flavour.