How to Drink Chana Powder (Sattu) for Maximum Health Benefits

December 15, 2025 •

3 min read

Packed with protein and fiber, chana powder is a nutrient-dense superfood originating from the Indian subcontinent. This ancient roasted gram flour, commonly known as sattu, can be transformed into a refreshing and energizing beverage with a variety of simple ingredients, making it an excellent addition to your daily diet.

Quick Summary

This guide provides versatile recipes and tips for preparing savory and sweet chana powder drinks. Discover how this high-protein, high-fiber flour can support digestion, weight management, and energy levels when prepared correctly. Achieve a hydrating and nutritious beverage in minutes.

Key Points

Start with a smooth paste: To avoid lumps, mix chana powder with a little liquid first to create a paste before adding the rest.
Choose your flavor profile: Opt for savory with lemon and spices, or go for a sweet version with jaggery or milk.
Customize your drink: Add ingredients like mint, cumin, cardamom, or nuts to enhance flavor and nutritional value.
Perfect for summer hydration: The traditional savory sattu sharbat is a well-known natural coolant that helps beat the heat.
An easy protein boost: Adding chana powder to smoothies or shakes is a simple way to increase your daily intake of plant-based protein and fiber.
Suitable for various diets: Its low glycemic index makes sattu suitable for individuals managing their blood sugar levels, such as those with diabetes.

What is Chana Powder?

Chana powder, or sattu, is a flour made from roasted black chickpeas (kala chana) that are ground into a fine powder. The roasting imparts a nutty, earthy flavor and a cooling effect, making it popular in the summer. Sattu is rich in plant-based protein, fiber, iron, magnesium, and other essential nutrients, offering significant health benefits. Drinking it is a common and effective way to get a quick energy boost and improve digestion.

The Health Benefits of Drinking Chana Powder

Drinking chana powder regularly offers many health advantages:

High in Protein: Excellent source of plant-based protein, it promotes fullness and aids muscle repair.
Rich in Fiber: High fiber content helps digestion, prevents constipation, and supports gut health. It also aids weight management.
Low Glycemic Index: With a GI of 28, sattu helps control blood sugar levels, suitable for people with diabetes.
Natural Body Coolant: Traditionally used in summer, sattu helps regulate body temperature.
Energy Booster: Provides sustained energy from complex carbs, protein, and minerals.
Weight Management Aid: Protein and fiber help control appetite and support weight loss.

How to Make a Traditional Savory Sattu Drink (Sattu Sharbat)

This classic version is hydrating and refreshing for hot weather.

Ingredients:
- 2-3 tbsp chana powder (sattu)
- 1 glass chilled water
- 1/4 tsp roasted cumin powder
- 1/4 tsp black salt
- Juice of 1/2 a lemon
- Mint leaves (optional)
- Green chili (optional)
Instructions:
1. Mix chana powder with a little water to form a smooth, lump-free paste.
2. Add remaining water and stir well.
3. Stir in cumin powder, black salt, and lemon juice.
4. Garnish with mint and chili if desired and serve.

How to Prepare a Sweet Sattu Drink

For a sweet taste, this drink is nutritious and refreshing.

Ingredients:
- 2-3 tbsp chana powder (sattu)
- 1 glass chilled water or milk
- 2 tsp jaggery or sugar (to taste)
- 1/4 tsp cardamom powder (optional)
Instructions:
1. Dissolve jaggery or sugar in warm water to avoid clumps.
2. Mix chana powder with the syrup to make a smooth paste.
3. Gradually add chilled water or milk, stirring constantly.
4. Add cardamom if desired and serve chilled.

Elevate Your Drink: Sattu in Smoothies and More

Chana powder can boost protein and fiber in other drinks.

Banana-Sattu Smoothie: Blend chana powder with banana, almond milk, and cinnamon.
Sattu Lassi: Mix sattu with yogurt, water, cumin, and black salt.
Nutty Sattu Shake: Combine chana powder with milk, honey, and nuts.

Sweet vs. Savory Chana Powder Drinks: A Comparison


Feature	Savory (Namkeen) Sattu	Sweet (Meetha) Sattu
Primary Flavor	Tangy, spicy, earthy	Sweet, nutty
Common Additives	Lemon, cumin, black salt, mint, chili	Jaggery, sugar, cardamom, nuts
Liquid Base	Water	Water, milk, or yogurt
Health Benefits	Hydration, electrolytes, digestion	Energy, weight gain aid
Best for...	Summer heat, pre-workout	Breakfast, post-workout, healthy dessert

Conclusion

Drinking chana powder is a simple way to benefit from its nutrition. Whether savory or sweet, incorporating sattu into drinks supports health goals like weight management, blood sugar control, and digestion. With easy preparation, this roasted gram flour is a versatile and healthy addition to your diet. For more detailed nutritional information on chickpeas, refer to the article in PMC.

Note: This content is for informational purposes only and does not constitute medical advice. Always consult a healthcare provider for medical concerns.

Frequently Asked Questions

Yes, chana powder can support weight loss due to its high protein and fiber content, which helps you feel full for a longer duration and reduces overall calorie intake.

Yes, with a low glycemic index of 28, chana powder (sattu) can help regulate blood sugar levels and is considered a beneficial food for individuals with diabetes.

Chana powder can be consumed at various times. Many prefer it as a morning beverage to provide sustained energy, while others enjoy it post-workout for muscle recovery or as a hydrating drink during a hot day.

When consumed in moderation, chana powder has no significant side effects. However, excessive consumption, especially for individuals not used to a high-fiber diet, can cause gas or bloating.

Chana powder should be stored in an airtight container in a cool, dry place to maintain its freshness and prevent it from clumping.

Yes, chana powder can be mixed with milk to make a creamy shake. It is often combined with sugar or jaggery for a sweet and nutritious beverage.

Absolutely. Chana powder blends well into smoothies, adding a nutty flavor and a significant boost of protein and fiber. It pairs especially well with fruits like bananas and mangoes.