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Recipe: Sattu Whey Shake

Looking for a natural, tasty and super-easy protein shake recipe? Try this Sattu Whey Shake. It's a great 'whey' to reuse the leftover water from homemade paneer. And to enjoy a cool and tasty protein drink.


  • 1 glass whey water (see recipe below)

  • 3 tbsp chana sattu powder

  • Few ice cubes (optional)

Serving: 1

Nutrition Value (per serving):

  • Energy: 157 kcal

  • Protein: 9 gm

  • Carbs: 27 gm

  • Fats: 2 gm


  1. Put the sattu powder in a shaker.

  2. Add whey water. (Tip: You can make whey water following these three simple steps: (i) Boil milk and keep it aside for a few minutes. (ii) Add lemon juice or vinegar and allow the milk to curdle. (iii) Strain out the solid (paneer). The leftover water is whey water.)

  3. Shake well, adding some ice cubes if needed.

Your Sattu Whey Shake is ready!

Recipe video:

Know Your Ingredients:

Chana Sattu

Chana sattu is made by grinding roasted chana (Bengal gram). Sattu has a cooling effect on the body, and is therefore a great summer food. With around 22 gm of protein per 100 gm, sattu is a great source of plant-based protein. In addition, the high biological value of 74 makes it a good quality protein that is easy to digest for the body. Sattu is also gluten-free and rich in various minerals like iron, calcium, zinc, phosphorus and magnesium. It has a low glycemic index, making it suitable for people with diabetes. Because of its high fibre content, sattu aids digestion and weight loss.

Whey Water

The whey water or the leftover water from homemade paneer (cottage cheese) has many health benefits. Milk has two types of protein - casein protein and whey protein. When paneer is made from milk, the leftover water is whey protein. It has many benefits including boosting immunity and strengthening the muscles. Whey water has also been found beneficial in controlling and managing blood sugar levels. It helps in stabilizing blood sugar levels when consumed before meals with high glycemic index. It is also known to promote hearth health.

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