5 Sattu-Infused Protein Smoothies and Snacks for Busy Lifestyles

Shake, shake, shake!

It is often a rhythmic sight to watch people walk in and out of the gym, shaking a bottle of protein. But what protein is just right? The artificial sachets from the market or organic, stone-ground sattu protein from Adya Organics? Let’s find out.

What exactly is sattu? 

Among the many age-old superfoods we bring to you, sattu or the one of the best plant-based proteins in India, stands out for its wholesome nutrition and versatility. Made by dry-roasting and grinding Bengal gram, often referred to as chana in vernacular terms, our Chana Sattu Powder is crafted using the traditional stone-grinding method from organically sourced, perfectly roasted sattu. It is 100% natural, carefully processed and packed with essential nutrients that support muscle building and naturally promote healthy body shaping.

What makes it a protein-first ingredient? 

While there are many ways to incorporate sattu into our diets, it is important to first understand how it can make a difference to our health. Here are some reasons why sattu smoothies and other snacks deserve a permanent spot in your diet.

• 100% natural protein: Studies suggest that organic sattu contains approximately 20g of plant-based protein per 100g. This makes it a wholesome, guilt-free source of protein that supports muscle growth, repair and recovery, making it an ideal choice for athletes, fitness enthusiasts and anyone seeking natural nutrition.

• Essential fibre intake: Sattu is a rich source of dietary fibre that enhances gut function, eases digestion and helps regulate bowel movements. Its fibre content also slows down the breakdown of carbohydrates, reducing the urge to snack unnecessarily between meals.

• Low glycaemic index: The complex carbohydrates present in sattu release energy gradually into the bloodstream while stabilising blood sugar levels. This makes it especially beneficial for patients with diabetes as well as those looking to manage their weight effectively.

• Source of micronutrients: Sattu is naturally rich in iron, magnesium and potassium. Iron supports haemoglobin production, magnesium aids muscle and nerve function, and potassium helps balance electrolytes. Together, these micronutrients boost stamina, improve post-workout recovery and promote overall wellness.

Bearing in mind the above functional benefits of organic sattu, let us now explore five simple recipes for sattu smoothies and snacks that you can easily include in your everyday routine.

Five simple recipes for sattu smoothies and snacks

1. Everyday Morning Sattu Smoothie

• Recommended for: Pre or post-workout drink

• Ingredients: 

1. 3 tbsp Adya Organics Channa Sattu Powder

2. 1 banana

3. 200ml chilled A2 milk/almond milk

4. 1 tsp Adya Organics Multi Flora Raw Honey

5. A pinch of cinnamon

• How to Make:

Just blend all the ingredients in a mixer jar until creamy. 

2. Choco-Sattu Energy Balls

• Recommended for: Mid-morning or evening snack

• Ingredients: 

1. 1 cup rolled oats

2. Adya Organics Channa Sattu Powder

3. 3 tbsp peanut butter

4. 2 tbsp cocoa powder

5. 2 tbsp Adya Organics Date Palm Jaggery Powder

6. 2 tbsp water (add as needed)

• How to Make:

Mix all the ingredients and knead them into a dough. Pick out small laddo-sized potions and roll them into bite-sized balls. Store in an airtight container for up to a week.

3. Digestive Sattu Buttermilk

• Recommended for: Post-meal or anytime refreshment

• Ingredients: 

1. 3 tbsp Adya Organics Channa Sattu Powder

2. 200ml chilled buttermilk

3. ½ tsp roasted cumin powder

4. Salt to taste

5. Fresh coriander leaves

• How to Make:

Add the sattu powder to the buttermilk and whisk well. Then season the drink with cumin and salt. Garnish with coriander and serve chilled. 

4. Sattu-Powered Peanut Butter Oats

• Recommended for: Grab-and-go breakfast

• Ingredients: 

1. ½ cup rolled oats

2. 2 tbsp Adya Organics Channa Sattu Powder

3. 1 tbsp peanut butter

4. 200ml oat milk

5. 1 tsp chia seeds

6. Adya Organics Multi Flora Raw Honey

• How to Make:

Mix all the ingredients in a bowl and refrigerate overnight. Relish it early in the morning as your protein-rich breakfast meal. 

5. Spiced Sattu Paratha

• Recommended for: Anytime snack or meal 

• Ingredients: 

1. 1 cup jowar/bajra/oat flour

2. 3 tbsp Adya Organics Channa Sattu Powder

3. Onion, green chilli & coriander

4. Cumin, ajwain & salt

5. Water for kneading

• How to Make:

Mix the flour, sattu, onion, chilli, coriander and spices. Knead a soft, fluffy dough by adding water as required. Shape the dough into parathas and cook on a hot pan. Garnish with a spoonful of Adya Organics A2 Cow Ghee.

The market is full of protein powders loaded with artificial flavours, sugar and preservatives. Our organic, stone-ground sattu offers pure nutrition with no hidden additives. Besides our powder, we have also curated a Channa Sattu Premix for fitness, made from stone-ground black gram. Just stirring the mix into cold water or buttermilk prepares an instant energy drink. Rich in protein and fibre, this premix delivers the same time-tested goodness of traditional sattu in a convenient, ready-to-mix form.

By choosing sattu smoothies, snacks or our instant Channa Sattu Premix over processed options, you are investing in a cleaner protein source that supports your body, boosts energy and honours the science of age-old Vedic superfoods.

Whether it is a quick smoothie, a snack between meetings or a wholesome travel meal, organic Sattu is now going to be your go-to for sustainable energy and complete nutrition.

Frequently Asked Questions 

1. Can I drink sattu smoothies every day?

Yes, Organic Channa Sattu smoothies can be consumed daily. They stimulate energy, aid digestion and keep you feeling full for longer. For variety in taste, you could try alternating between your DIY smoothies and our instant Channa Sattu Premix for fitness. 

2. What makes sattu powder different from other protein powders? 

Regular protein powders are made with artificial methods and combine sugar, flavours and other preservatives. Organic Channa Sattu Powder from Adya Organics is 100% natural, stone-ground to preserve its nutrients, making it a healthier option for everyday fitness.

3. Can sattu be used as a pre or post-workout drink?

Yes, sattu is an excellent choice both before and after workouts. Consuming it before workout helps in slow-release of energy from complex carbohydrates. Post-workout, it helps repair muscles and speeds up recovery. 

4. Is Adya Organics Channa Sattu Powder gluten-free and suitable for all diets?

We make sattu by stone-grounding 100% natural Bengal Gram, which is widely considered as gluten-free. It also fits into vegetarian, vegan and low-carb diets, making it a versatile superfood for a wide range of dietary needs. You can buy our organic sattu powder online on our website.