Which sattu is best for weight gain with 10 best sattu recipe

Many gym bros are having problems completing their protein needs (daily requirements) because they don't have money to buy protein powders.

So, you can try the Sattu drink. Sattu is also a good choice for completing protein needs, and it is very cheap as compared to protein powder. 

1kg of protien powder costs approximately ₹2000, but 1kg of sattu costs approximately ₹200. It is also true that there is no comparison between Sattu and protein powder.

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Because the protein present in 100g of sattu is equal to 30g of whey protein, But sattu is the best meal for those who want weight gain because 100g of sattu has 413 calories. 

But the major question is that in the market, there are a lot of types of sattu, but which sattu is best for weight gain?

Best Sattu For Weight Gain

Bengal chana sattu is best for weight gain because it contains a high amount of protein, carbohydrates, and fibre and approximately no fat. That's why it's also a good food for weight loss. 100 grammes of Bengal Channa Sattu contain approximately 26 grammes of protein, 413 calories, and 18 grammes of dietary fibre. So if you want to gain weight, then eat or drink 100 to 200 grammes of chanas in a day.

Types Of Sattu

Sattu is a traditional way to eat grains in a tasty way. But most people are using chana sattu, which is made in grams. Here are some more types of Sattu:

Roasted Chana Sattu

This is the most basic and widely used form of sattu. It is made by roasting and grinding chana dal into a fine powder. Roasted chana sattu is the foundation for many sattu-based recipes.

Nutrition

• Calories: Approximately 378 kcal
• Protein: Around 20-25 grams
• Carbohydrates: Roughly 60-65 grams
• Dietary Fiber: Approximately 15-18 grams
• Fat: About 5-7 grams
• Calcium: Around 100-150 mg
• Iron: Roughly 5-7 mg

Black Gram Sattu

Some varieties of sattu are made from black gram (urad dal) instead of chana dal. This gives the sattu a distinct flavor and can be used in specific recipes.

Nutrition

• Calories: Around 350 kcal
• Protein: Approximately 18-22 grams
• Carbohydrates: Roughly 60-65 grams
• Dietary Fiber: About 10-12 grams
• Fat: Around 4-6 grams
• Calcium: Approximately 80-100 mg
• Iron: Roughly 4-6 mg

Barley Sattu

Barley sattu is made by roasting barley grains and then grinding them into a fine powder. This variety offers a different taste profile and nutritional content compared to traditional chana dal sattu.

Nutrition

• Calories: Around 330 kcal
• Protein: Approximately 12-15 grams
• Carbohydrates: Roughly 70-75 grams
• Dietary Fiber: About 15-18 grams
• Fat: Around 2-4 grams
• Calcium: Approximately 30-50 mg
• Iron: Roughly 2-4 mg

Mixed Grain Sattu

Some commercial varieties combine different grains like chickpeas, barley, and wheat to create a mixed grain sattu. This blend provides a more varied nutrient profile.

Nutrition

• Calories: Around 350-380 kcal
• Protein: Approximately 15-20 grams
• Carbohydrates: Roughly 60-70 grams
• Dietary Fiber: About 10-15 grams
• Fat: Around 5-7 grams
• Calcium: Approximately 60-100 mg
• Iron: Roughly 3-5 mg

Sweetened Sattu

While traditional sattu is savory, some variations are sweetened with sugar or jaggery. Sweetened sattu can be used to prepare sweet dishes or beverages.

Nutrition

• Calories: Around 400-450 kcal (due to added sugars)
• Protein: Approximately 10-15 grams
• Carbohydrates: Roughly 80-90 grams
• Dietary Fiber: About 5-10 grams
• Fat: Around 5-8 grams
• Calcium: Approximately 50-80 mg
• Iron: Roughly 2-4 mg

Flavored Sattu

Flavored sattu may come with added spices like cumin, black salt, or other seasonings, enhancing its taste. These flavored options can be used to make savory drinks or snacks.

Nutrition

• Calories: Around 350-380 kcal
• Protein: Approximately 15-20 grams
• Carbohydrates: Roughly 60-70 grams
• Dietary Fiber: About 10-15 grams
• Fat: Around 5-7 grams
• Calcium: Approximately 60-100 mg
• Iron: Roughly 3-5 mg

Multigrain Sattu

A blend of various grains and pulses, such as wheat, barley, millets, and chickpeas, is used to create a multigrain sattu. This type aims to provide a more comprehensive range of nutrients.

Nutrition

• Calories: Around 360-380 kcal
• Protein: Approximately 15-20 grams
• Carbohydrates: Roughly 60-70 grams
• Dietary Fiber: About 12-15 grams
• Fat: Around 5-7 grams
• Calcium: Approximately 70-100 mg
• Iron: Roughly 3-5 mg

Instant Sattu Mix

Some packaged versions of sattu come in instant mix form, where you only need to add water or milk to prepare a quick and convenient beverage.

Nutrition 

• Calories: Around 350-380 kcal
• Protein: Approximately 15-20 grams
• Carbohydrates: Roughly 60-70 grams
• Dietary Fiber: About 10-15 grams
• Fat: Around 5-7 grams
• Calcium: Approximately 60-100 mg
• Iron: Roughly 3-5 mg

Recipes to Eat chana sattu

If you eat just one recipe of sattu, then you get bored, so here, I will provide you with a lot of recipes for sattu. So, you can try different recipes daily.

1. Sattu Drink

Image credit: pintrest

Ingredients:

• 2 tablespoons chana gram sattu
• 1 cup cold water or milk
• 1 tablespoon lemon juice
• A pinch of black salt
• A pinch of roasted cumin powder
• Honey or jaggery (optional, for sweetness)

Instructions:

• In a glass, add chana gram sattu.
• Pour cold water or milk into the glass.
• Add lemon juice, black salt, and roasted cumin powder.
• Mix well until the sattu is completely dissolved.
• Add honey or jaggery if you prefer a sweeter taste.
• Stir thoroughly and enjoy the refreshing sattu drink.

2. Sattu Paratha

Image credit: pintrest

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup chana gram sattu
• 1 onion, finely chopped
• 1-2 green chilies, finely chopped
• Salt to tasteWater for kneading
• Ghee for cooking

Instructions:

• In a bowl, mix whole wheat flour, chana gram sattu, chopped onions, green chilies, and salt.
• Gradually add water and knead into a soft dough.
• Divide the dough into small balls.
• Roll out each ball into a flat circle.
• Cook the parathas on a griddle, applying ghee on both sides until golden brown.
• Serve hot with yogurt or pickle.

3. Sattu Ladoo

Image credit: pintrest

Ingredients:

• 1 cup chana gram sattu
• 1/2 cup chopped nuts (almonds, cashews, pistachios)
• 1/2 cup grated coconut
• 1/2 cup powdered jaggery
• Ghee (clarified butter) for binding

Instructions:

• In a mixing bowl, combine chana gram sattu, chopped nuts, grated coconut, and powdered jaggery.
• Mix well, and add a little ghee to bind the mixture.
• Take small portions and shape them into round ladoos.
• Allow them to set at room temperature.
• Once set, store in an airtight container.
• Enjoy these nutritious and sweet sattu ladoos.

4. Sattu Salad

Image credit: Youtube

Ingredients:

• 1/2 cup chana gram sattu
• 1 cucumber, diced
• 1 tomato, diced
• 1 onion, finely chopped
• Fresh coriander leaves, chopped
• Olive oil
• Lemon juice
• Salt and pepper to taste

Instructions:

• In a bowl, mix chana gram sattu with diced cucumber, tomato, and chopped onions.
• Drizzle olive oil and lemon juice over the salad.
• Add fresh coriander leaves and season with salt and pepper.
• Toss the ingredients together until well combined.
• Serve as a refreshing and nutritious sattu salad.

5. Sattu Pancakes

Image credit: Sanjeev Kapoor

Ingredients:

• 1 cup chana gram sattu
• 2 ripe bananas, mashed
• 2 eggs
• 1/2 teaspoon baking powder
• Ghee or cooking oil
• Fresh fruits for topping (optional)

Instructions:

• In a mixing bowl, combine chana gram sattu, mashed bananas, eggs, and baking powder.
• Mix until you get a smooth batter.
• Heat ghee or oil in a pan over medium heat.
• Pour a ladle of batter onto the pan to form pancakes.
• Cook until bubbles appear on the surface, then flip and cook the other side.
• Repeat for the remaining batter.
• Top with fresh fruits if desired and serve warm.

6. Sattu Energy Bars

Image credit: pintrest

Ingredients:

• 1 cup chana gram sattu
• 1/2 cup dates, pitted
• 1/2 cup mixed nuts (almonds, walnuts, cashews)
• 2 tablespoons seeds (chia seeds, flaxseeds)
• 2 tablespoons honey
• Coconut flakes for coating (optional)

Instructions:

• In a food processor, blend dates, mixed nuts, seeds, and chana gram sattu until a sticky mixture forms.
• Add honey and blend again until well combined.
• Transfer the mixture to a rectangular dish lined with parchment paper.
• Press the mixture evenly into the dish.If desired, sprinkle coconut flakes over the top and press them in.
• Refrigerate for a few hours until firm, then cut into bars.
• Enjoy these homemade sattu energy bars as a healthy snack.

7. Sattu Soup

Image credit: Vganic

Ingredients:

• 1/2 cup chana gram sattu
• 3 cups vegetable or chicken broth
• 1 carrot, diced
• 1 celery stalk, chopped
• 1 onion, finely chopped
• 1 clove garlic, minced
• 1 teaspoon cumin powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

• In a pot, sauté onions and garlic until translucent.
• Add diced carrots, chopped celery, and cumin powder. 
• Cook for a few minutes.
• Pour in the broth and bring it to a simmer.
• In a separate bowl, mix chana gram sattu with a little water to form a smooth paste.
• Gradually whisk the sattu paste into the simmering broth.
• Season with salt and pepper.
• Allow the soup to cook for an additional 10-15 minutes.
• Garnish with fresh parsley before serving.

8. Sattu Smoothie Bowl

Image credit: Slurrp

Ingredients:

• 1/2 cup chana gram sattu
• 1 frozen banana
• 1/2 cup mixed berries (strawberries, blueberries)
• 1 cup yogurt
• 1 tablespoon honey
• Granola, nuts, and fresh fruits for topping

Instructions:

Blend chana gram sattu, frozen banana, mixed berries, yogurt, and honey until smooth.

Pour the smoothie into a bowl.

Top with granola, nuts, and fresh fruits.

Customize with additional toppings of your choice.

Enjoy a protein-packed sattu smoothie bowl for breakfast or a healthy snack.

9. Sattu Bhurji (Scrambled)

Image credit: Go To Chef

Ingredients:

• 1 cup chana gram sattu
• 2 tablespoons oil or ghee
• 1 onion, finely chopped
• 1 tomato, chopped
• 2 green chilies, finely chopped
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin powder
• Salt and pepper to taste
• Fresh coriander for garnish

Instructions:

• Heat oil or ghee in a pan and sauté chopped onions until golden brown.
• Add chopped tomatoes and green chilies. 
• Cook until tomatoes are soft.
• Lower the heat and add chana gram sattu, turmeric powder, and cumin powder.
• Mix well and cook until the sattu is heated through.
• Season with salt and pepper.
• Garnish with fresh coriander before serving.
• Enjoy sattu bhurji as a flavorful and protein-rich side dish.

10. Sattu Upma

Image credit: healthshots

Ingredients:

• 1 cup chana gram sattu
• 1 cup semolina (rava)
• 1 onion, finely chopped
• 1 tomato, chopped
• 1/2 cup mixed vegetables (peas, carrots, beans)
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin seeds
• Curry leaves and chopped coriander for garnish
• Salt to taste
• 2 tablespoons oil

Instructions:

• Heat oil in a pan, add mustard seeds, urad dal, and cumin seeds. Let them splutter.
• Add chopped onions and sauté until golden brown.
• Add mixed vegetables and tomatoes. Cook until vegetables are tender.
• Add chana gram sattu, turmeric powder, and salt. 
• Mix well.In a separate pan, dry roast semolina until golden.
• Add roasted semolina to the vegetable mixture. Mix thoroughly.
• Pour in water gradually while stirring to avoid lumps.
• Cook until the upma is thick and cooked through.
• Garnish with curry leaves and chopped coriander.
• Serve hot.

Frequently Asked Questions 

 

Does sattu increase belly fat?

 

   

No, sattu alone does not cause belly fat. Sattu, being a source of protein and fiber, can contribute to satiety and support weight management when part of a balanced diet. However, excess calorie intake from any source, including sattu, combined with a sedentary lifestyle, may contribute to weight gain. Portion control and overall lifestyle choices play key roles in managing body weight.

 

 

In sattu water good for weight gain?

 

   

Sattu water can be beneficial for weight gain as it provides a concentrated source of protein, essential for muscle development. Consuming sattu water alongside a balanced diet and regular exercise regimen can contribute to healthy weight gain. The hydration and nutrient content in sattu water make it a nutritious addition, supporting overall well-being and muscle growth in the context of a well-managed diet.

 

 

Can sattu increase weight?

 

   

Sattu alone may not directly cause weight gain, but it can be a part of a balanced diet contributing to overall calorie intake. Rich in protein and fiber, sattu promotes a feeling of fullness and helps build muscle mass. When incorporated into a well-rounded diet and paired with a proper exercise routine, it can contribute to healthy weight gain by supporting muscle development.

 

 

Which is better sattu or protein powder?

 

   

Both sattu and protein powder offer distinct benefits. Sattu, made from roasted gram or pulses, provides natural protein along with fiber and other nutrients. Protein powder, derived from various sources, offers a concentrated protein boost. Choosing between them depends on dietary preferences; sattu for a whole-food option, and protein powder for a convenient, isolated protein source, particularly for fitness goals.

 

 

Which sattu has more protein?

 

   

Among different types of sattu, black gram sattu generally contains more protein compared to others. Black gram, or urad dal, is known for its higher protein content, making it an excellent choice for individuals seeking protein-rich dietary options. Including black gram sattu in your diet provides a nutritious boost, supporting muscle development and overall health.

 

Conclusion

Bengal chana sattu is best for weight gain and weight loss because it contains approximately no fat. 100 grammes of Bengal chana sattu contain 413 calories, 26 grammes of protein, and 18 grammes of dietary  So, it has too many calories. If you want weight gain, then start consuming 200 grammes of sattu every day.