Ever wish your sweets did more than just satisfy a craving?
Meet Sattu Burfi — a traditional, protein-rich Indian sweet that’s festival-ready, wallet-friendly, and actually nutritious. If you’re making sweets for Navratri, Diwali or just want a healthier treat, this one is a must-try.
The aromatic burfi pieces are perfect for gifting or enjoying with chai. Go on — try it today.
Why Sattu Burfi works
- Nutritious & filling: Made from roasted gram (sattu), this burfi delivers plant protein, fiber and iron — far better than many syrupy sweets.
- Balanced sweetness: Jaggery or sugar is used sparingly and combined with milk and ghee so the sweetness feels rounded, not cloying.
- Great texture: Grainy-meets-creamy — melts in your mouth but holds a firm burfi shape.
- Festive, yet practical: Sets well, stores nicely, and travels without turning soggy — perfect for gifting or potlucks.
A little background
Sattu (roasted gram flour) has deep roots in North India — a staple in Bihar, UP and surrounding regions — prized for its energy and satiety.
Turning sattu into a milk-sugar burfi is a clever way to take an everyday superfood into the dessert category — ideal for vrat/fasting variations too.
Ingredients breakdown
- Roasted Gram / Sattu: The star — nutty flavor, protein, and body.
- Boiled Milk: Adds creaminess and helps bind the sattu into a rich mass.
- Ghee: For richness, mouthfeel and shelf stability.
- Powdered sugar/jaggery: Sweetness — jaggery gives deeper, caramel notes; powdered sugar gives cleaner sweetness.
- Cardamom: Classic aromatic that lifts the burfi.
- Optional nuts (almonds, pistachios): Texture, crunch and visual appeal.
Vegan Swap 🌿: Replace milk with thick coconut milk and swap ghee for coconut oil. The flavour will shift (coconut-forward) but the burfi stays rich and festival-ready.
How the process actually goes
Think of making Sattu Burfi like building a stable, flavorful dough. You start by roasting the roasted gram to release its nutty aroma — this is the foundation. The sattu is then gently cooked with boiled milk to hydrate and soften the particles into a base; you’re aiming for a thickened mix, not a runny one.
Once that base cools a bit, you grind or pulse it to get the texture you want — some people prefer a slightly coarse bite, others a smoother finish.
After that, you reheat the mixture in ghee and gradually incorporate the powdered sugar or jaggery syrup. Here, the chemistry matters: sugar loosens the mass briefly, then, as moisture evaporates, the mix tightens and comes together.
Keep the flame low, stir patiently until the mixture not only leaves the pan but also binds when pressed. At this point, you add cardamom, extra ghee for sheen, and press the hot mix into a greased tray. Sprinkle nuts on top, let it set, and cut.
It’s a short process in terms of technique but demands attention during the cooking-to-binding phase — that’s where texture and shelf life are decided.
Pro Tip 💡: If your mixture isn’t binding, don’t panic — a tablespoon of hot ghee and gentle cooking for a few more minutes usually does the trick. Always press the burfi firmly into the tray while still hot; that helps sharp edges and clean cuts once set.
What pairs well with Sattu Burfi
- A cup of masala chai (the spice cuts through the richness).
- Fresh fruit (orange slices or pomegranate) to balance the heaviness.
- Serve as part of a festive mithai box alongside besan laddoo and dry fruit burfi.
How to serve & present
Cut burfi into neat diamonds or squares. For gifting, layer pieces between parchment sheets in a tin or box. A light dusting of powdered cardamom or edible silver leaf (varq) makes it look show-stopping.
Packing & storage
- Room temperature: 4–5 days in an airtight container (cool, dry place).
- Refrigerator: up to 2 weeks — bring to room temp before serving for best texture.
- Travel: Pack in a single layer with parchment; avoid heavy stacking to keep edges intact.
Party or bulk preparation
- Scale up smart: Use a wide, heavy pan so evaporation and even cooking happen faster.
- Batch hacks: Make the sattu–milk base in advance and store refrigerated; finish with ghee & sugar and press into trays on the day you need them.
- Uniform cuts: Press into a tray lined with cling film, score while warm, then cool and break along the lines for consistent pieces.
Other Related Recipes You Might Like
- Rava Coconut Ladoo – Festive sweet made with roasted rava and coconut.
- Makhana Ladoo (High Protein Laddu) – Healthy, protein-rich festive ladoo made with fox nuts.
- Dry Fruit Ladoo – Rich and nutritious ladoo loaded with dry fruits.
- Jaggery Coconut Ladoo – Traditional sweet with jaggery and coconut.
- Poha Ladoo (Aval Laddu Healthy) – Simple and wholesome sweet made with poha and jaggery.
- Rava Pongal – South Indian-style savory and festive dish with rava and moong dal.
- Tender Coconut Payasam – Creamy, coconut-rich South Indian kheer.
Sattu Burfi
Description
Sattu Burfi is a wholesome Indian sweet made with roasted gram, milk, ghee, and cardamom — a delicious mix of health and indulgence. Each bite melts in your mouth with a nutty aroma and gentle sweetness. Packed with protein and rich flavor, it’s the perfect festive treat or post-meal bite. Simple to make, it needs just a few pantry staples and a little patience while it sets. Whether you’re celebrating a festival or craving something traditional yet nourishing, this high-protein Sattu Burfi will win you over with its warm, homely taste.
Ingredients
Instructions
Prep Work
-
Slice nuts
Slice almonds and pistachios thinly for the top garnish
-
Grease tin
Lightly grease the setting tin so burfi releases easily
Method
-
Roast gram
Roast the whole roasted gram with a little ghee on medium flame until golden and aromatic
-
Cook with milk
Cook the roasted gram with boiled milk until the mixture thickens and the gram softens
-
Cool and grind
Let the cooked mixture cool, then grind it with milk to a coarse, thick consistency -
Start cooking mixture
Heat a pan, add ghee, and transfer the ground mixture into the pan -
Add sugar and mix
Cook on low flame, gradually add powdered sugar while mixing thoroughly
-
Bind the mixture
Add ghee little by little and continue cooking until the mixture comes together into a thick, binding mass
-
Flavor it
When the mixture starts holding shape, add ghee and cardamom powder, then continue stirring -
Dry and aroma
Keep stirring until moisture evaporates and the burfi mixture turns dry and aromatic -
Set in tin
Turn off flame, grease a setting tin, add the chopped almonds and pistachios and add the mixture and press tightly on all sides
-
Brush and rest
Brush the top with a little ghee and leave to set for 6 hours -
Cut and serve
Once fully set, cut into pieces and serve
Equipment
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Nutrition Facts
Servings 5
- Amount Per Serving
- Calories 184kcal
- % Daily Value *
- Total Fat 5.9g10%
- Saturated Fat 2.4g12%
- Cholesterol 6mg2%
- Sodium 20mg1%
- Potassium 226mg7%
- Total Carbohydrate 29.2g10%
- Dietary Fiber 3g12%
- Sugars 19g
- Protein 5.2g11%
- Vitamin A 39 IU
- Calcium 60 mg
- Iron 0.8 mg
- Phosphorus 70 mg
- Magnesium 33 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
