B10 · Breakfast · Bihar and Jharkhand
Sattu Paratha with Curd
Bihar's sattu paratha is stuffed with roasted gram flour sharpened by mustard oil, lemon and pickle spices — sustaining food for farmers and office workers alike.
- Region
- Bihar
- Diet
- Strictly vegetarian, egg-free
- Prep
- 20 min
- Cook
- 20 min
- Total
- 40 min
- Time, as written
- Prep 20 min · Cook 20 min · Total 40 min
- Serves
- 2 (2 parathas plus 100 g curd each)
- Difficulty
- Moderate (stuffing and rolling)
- Status
- Traditional
- Good for
- Hearty breakfast, travel, long workdays
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Per serving | 470 | 19 g | 65 g | 14 g | 3 g | 14 g | 7 g | 4.0 g |
Tier: Good source · 4.0 g per 100 kcal. IFCT 2017 has no entry for sattu; Bengal gram dal values are used — check your pack. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Dough
Filling
Cooking
Serving
Method
Knead atta, salt and water into a soft dough. Rest 15 minutes, covered.
Mix all filling ingredients. Add water a teaspoon at a time until the mixture holds together when pressed but is not wet.
Divide dough into 4 balls and filling into 4 portions.
Roll a ball to 10 cm, place filling in the centre, gather the edges and seal. Flatten and roll gently to 15–16 cm.
Cook on a hot tawa (medium-high) 1 minute per side until brown spots appear.
Brush ½ tsp oil on each side and cook until golden and crisp, about 1 minute more per side.
Serve with curd and a spoon of pickle or green chutney.
Protein optimisation
- Where the protein comes from
- Sattu gives about 9 g per serving, wheat 6.5 g, curd 3.5 g.
- Boost
- Increase sattu to 110 g in total (+3.5 g protein and +60 kcal per serving) and serve 150 g curd each (+2 g protein, +30 kcal).
Variations, serving and storage
- Regional
- Jharkhand style — add 1 tsp chopped pickled green chilli and mango achar masala to the filling.
- Substitution
- If sattu is unavailable, use 80 g besan roasted dry in a pan for 6–8 minutes until fragrant and nutty.
- Storage
- Cooked parathas keep 1 day at room temperature in cool weather, 3 days refrigerated.
- Food safety
- Carry curd chilled when travelling.
- Meal prep
- Good — make filling 2 days ahead.
Allergens
Gluten (wheat), milk (curd)
Labels: Good source · High fibre · No added sugar · Soy-free · Whey-free · Meal-prep friendly