13 High-Protein Indian Foods Beyond Paneer

10. Sattu (roasted gram flour)

Sattu is a traditional powdered food—usually roasted Bengal gram or chickpea—celebrated in parts of Bihar and Uttar Pradesh and noted in the research for having about 20 grams of protein per 100 grams. In India, sattu is made into cooling drinks (sattu sharbat), stuffed parathas, or savory batters. For North American cooks, sattu can be purchased at Indian specialty stores or online; it keeps well and is quick to use. A simple sattu drink blends sattu with water, lemon, salt, and roasted cumin for an energizing snack. For a more filling option, mix sattu into dough for parathas or fold it into a spiced batter for savory pancakes, pairing with yogurt or a chutney for balance. Because sattu is flour, it also works as a thickener in soups or as a protein add-in for smoothies when used cautiously for texture.