Protein Laddu Recipe (Peanut, Sattu & Seeds)
This peanut, sattu and seeds protein laddu delivers roughly 6–8 g of protein per laddu (about 30–35 g each), or approximately 22–26 g per 100 g. It uses three everyday Indian pantry staples — roasted peanuts, sattu (roasted chana flour) and mixed seeds — bound with jaggery and dates. No oven, no maida, ready in under 20 minutes, and far higher in protein than a classic besan laddu.
- Sattu (roasted chana flour) is the hero — approximately 20–22 g protein per 100 g and a genuinely Indian, budget-friendly base.
- Peanuts add roughly 25 g protein per 100 g plus healthy fats, while mixed seeds bring extra protein, fibre and minerals like zinc and magnesium.
- Each 30–35 g laddu carries around 6–8 g protein — two to three laddus equal a small katori of dal in protein terms.
- Jaggery and dates sweeten naturally and add iron; there is no maida and no baking involved.
- Peanut and sattu are both incomplete proteins on their own, so pair the laddu with milk, curd or a complete plant protein for a fuller amino-acid profile.
Butter Coffee — All-in-One Nutrition Shake
23.11g complete plant protein, 60+ superfoods, 26 vitamins & minerals, probiotics & digestive enzymes — in one daily shake.
Why a peanut, sattu and seeds laddu?
Most laddus sold as "protein laddus" in India lean on maida, refined sugar and ghee, delivering plenty of energy but little protein. This recipe flips that. It is built on three ingredients that are already in most Indian kitchens: roasted peanuts (mungphali), sattu (roasted Bengal-gram flour, a Bihar and eastern-India staple), and a mix of seeds such as flax, sunflower, pumpkin and sesame. Together they turn a festive-style sweet into a practical, protein-dense snack you can carry to the office, hand a child after school, or eat post-workout.
This matters because India has a well-documented protein shortfall. The ICMR-NIN recommends roughly 0.8–1 g of protein per kilogram of body weight per day for adults, yet a large share of Indians — especially vegetarians who skip eggs and meat — fall short. A snack that tastes like mithai but actually contributes 6–8 g of protein per piece is an easy, culturally natural way to close part of that gap. For the bigger picture, see our complete guide to plant protein in India.
Protein in the key ingredients (Indian foods)
Before the recipe, it helps to know why these ingredients were chosen. The values below are approximate and based on ICMR-NIN and standard food-composition data; exact figures vary by variety and brand.
| Ingredient | Protein per 100 g (approx.) | Protein per typical use (approx.) |
|---|---|---|
| Sattu (roasted chana flour) | ~20–22 g | ~4–4.5 g per 20 g (2 tbsp) |
| Roasted peanuts | ~25 g | ~7.5 g per 30 g (small mutthi) |
| Roasted chana (bhuna chana) | ~18–20 g | ~5.5 g per 30 g |
| Flax seeds (alsi) | ~18 g | ~1.8 g per 10 g (1 tbsp) |
| Pumpkin seeds | ~19 g | ~1.9 g per 10 g |
| Sesame seeds (til) | ~18 g | ~1.8 g per 10 g |
| Besan (raw chickpea flour), for reference | ~22 g | ~4.4 g per 20 g |
Values are approximate and drawn from ICMR-NIN-type food-composition data; treat them as ranges, not exact figures.
The reason sattu works so well is that it is already roasted, so it needs no cooking and has a lovely nutty flavour that hides any "healthy" taste. Peanuts are one of the most affordable protein sources in India (often under ₹150–200 per kg), and seeds quietly stack up protein, fibre and minerals. For how these plant sources fit into a balanced routine, see our overview of the best plant protein sources in India.
Peanut, sattu & seeds protein laddu recipe (no bake)
Ingredients — makes 12–14 laddus
- 100 g roasted peanuts (skinless, unsalted) — roughly 1 cup
- 80 g sattu (roasted chana flour)
- 30 g mixed seeds — flax, sunflower, pumpkin and white sesame (lightly toasted)
- 90 g jaggery (gur), grated, or 8–10 soft pitted dates (khajur)
- 2 tbsp ghee or cold-pressed groundnut oil
- 1 tsp green cardamom (elaichi) powder
- A pinch of salt
- 1–3 tbsp warm milk or water, only if needed to bind
Method
- Coarse-grind the peanuts: Pulse the roasted peanuts in a mixie to a coarse powder — keep a little texture, do not turn it into peanut butter.
- Dry-roast the sattu: On a low flame, warm the sattu for 2–3 minutes until it smells nutty. Sattu is pre-roasted, so this is just to freshen it. Let it cool slightly.
- Toast the seeds: Dry-roast the mixed seeds for 1–2 minutes until they pop and smell fragrant. Coarsely crush the flax so its nutrients are more available.
- Prepare the sweetener: If using jaggery, melt it with 1 tbsp ghee on very low heat until just liquid (do not overheat or it hardens). If using dates, blend them to a sticky paste with 1–2 tbsp warm milk.
- Combine: In a large bowl mix the peanut powder, sattu, seeds, cardamom and salt. Pour in the melted jaggery (or date paste) and remaining ghee. Mix while still warm.
- Bind: The mixture should hold together when pressed in your fist. If it is too dry, add warm milk or water one tablespoon at a time. Avoid over-wetting.
- Roll: Divide into 12–14 portions of about 30–35 g and roll firmly into balls between your palms.
- Set: Cool completely, then store in an airtight steel dabba. They firm up as they cool.
Approximate nutrition per laddu
| Nutrient | Per laddu (~32 g) | Per 100 g |
|---|---|---|
| Energy | ~120–150 kcal | ~380–460 kcal |
| Protein | ~6–8 g | ~22–26 g |
| Carbohydrates | ~9–12 g | ~28–37 g |
| Dietary fibre | ~2–3 g | ~6–9 g |
| Fat | ~7–9 g | ~22–28 g |
Estimates based on standard ingredient databases; actual values depend on your exact quantities and brands. In katori terms, two to three laddus give roughly the protein of one small katori (~150 g cooked) of moong or toor dal.
How to make it even higher in protein
The base recipe already sits comfortably above a traditional laddu. To push it further:
- Swap in a scoop of complete plant protein: Replace about 25–30 g of the sattu with an unflavoured or vanilla plant protein powder. Because peanut and sattu are both low in the amino acid methionine, adding a complete pea + brown-rice protein rounds out the profile — the same complementary logic behind dal-chawal.
- Add bhuna chana (roasted chana) powder: An extra 30 g of coarsely ground roasted chana lifts protein with almost no change in taste.
- Boost seeds: Doubling pumpkin and sunflower seeds adds protein, zinc and magnesium.
- Pair, don't rely: Eat the laddu with a glass of milk or a katori of curd. This adds the amino acids peanuts and sattu are short on, and improves overall protein quality.
For why a complete amino-acid profile matters — and how plant proteins can match it — see our explainer on how to choose a plant protein in India.
Storage, portions and when to eat them
Store the laddus in an airtight container. In an Indian kitchen at room temperature they keep for 5–7 days in cooler months; during hot, humid summers above 30°C, refrigerate them and they will last 12–15 days. They also freeze well for up to two months — thaw for 10–15 minutes before eating.
As for timing: one or two laddus make a solid mid-morning or 4 pm snack instead of biscuits or namkeen; two after a workout give a useful protein-plus-carb combination for recovery; and one alongside breakfast adds protein to an otherwise carb-heavy poha or paratha morning. Because they are calorie-dense from the peanuts and ghee, most adults do well with two to three a day rather than eating them by the handful.
Where a shake still helps
Laddus are a wonderful, culturally familiar way to add protein — but a 6–8 g laddu is a snack, not a full meal. On busy days when cooking or even rolling laddus is not happening, a complete all-in-one shake bridges the gap in one step. KABO's Butter Coffee delivers 23.11 g of complete plant protein per 54 g serving from a pea and brown-rice blend, plus 60+ superfoods, 26 vitamins and minerals (including biotin 40 mcg, B12, vitamin D, iron and zinc), 8 billion CFU probiotics and digestive enzymes — dairy-free, lactose-free and FSSAI-licensed. Think of laddus and a shake as teammates: whole-food snacking through the day, with a concentrated top-up when life gets in the way. For the full nutrition rationale, see our guide to whole-body nutrition.
Frequently asked questions
How much protein is in one peanut, sattu and seeds laddu?
Roughly 6–8 g of protein per laddu of about 30–35 g, or approximately 22–26 g per 100 g. That means two to three laddus supply about as much protein as a small katori of cooked dal. Exact amounts depend on your ingredient quantities, so treat these as approximate ranges.
What is sattu and why use it in a protein laddu?
Sattu is flour made from roasted Bengal gram (chana), a staple in Bihar, Jharkhand and eastern Uttar Pradesh. It carries roughly 20–22 g of protein per 100 g, is already roasted so it needs no cooking, is very affordable, and has a naturally nutty taste that works beautifully in laddus. It also adds fibre that supports fuller feeling.
Can I make this protein laddu without jaggery or sugar?
Yes. Use soft dates (khajur) blended to a paste as the only sweetener and binder — they add natural sweetness, fibre and iron. You can also mix in a little mashed banana. If using dates alone, keep the mixture slightly warm while rolling so it binds well.
Is this laddu a complete protein?
On their own, peanuts and sattu are incomplete proteins — both are low in methionine. Pairing the laddu with milk or curd, or adding a scoop of a complete pea + brown-rice plant protein, gives a fuller amino-acid profile. This is the same complementary logic that makes dal with rice or roti work so well.
How many protein laddus can I eat in a day?
For most healthy adults, two to three laddus a day fit comfortably into a snack routine and add 12–24 g of protein. They are calorie-dense because of the peanuts and ghee, so portion mindfully. If you have diabetes, kidney disease, PCOS or another condition, or are pregnant or breastfeeding, check with a doctor or dietitian before making them a daily habit.