Healthy Oats Upma Recipe  : Tired of boring oatmeal? Try this delicious & nutritious Oats Upma – a South Indian twist that’s high in fiber, protein, and flavor! Perfect for a quick, healthy breakfast that keeps you full for hours.

Why You’ll Love This Oats Upma

 Weight-loss friendly – Low-calorie, high-fiber meal.
Packed with veggies – Loaded with carrots, peas & bell peppers.
Ready in 15 mins – Faster than traditional upma!
Diabetic-friendly – Low glycemic index.

Ingredients (Serves 2)

  • 1 cup rolled oats (instant or steel-cut)

  • 1 tbsp oil (coconut or olive)

  • ½ tsp mustard seeds (rai)

  • 1 tsp urad dal (split black gram)

  • 2 green chilies, chopped

  • ½ cup carrots, peas, bell peppers (diced)

  • Salt to taste

  • Fresh coriander for garnish

  • Lemon juice (optional)

Step-by-Step Recipe

Step 1: Dry Roast the Oats

  • Heat a pan and dry roast oats for 2-3 mins until fragrant. Set aside.

Step 2: Prepare the Tempering

  1. Heat 1 tbsp oil in the same pan.

  2. Add mustard seeds, urad dal and let them splutter.

  3. Toss in green chilies & diced veggies. Sauté for 2 mins.

Step 3: Cook the Upma

  • Add roasted oats + 2 cups water.

  • Mix well, cover & cook on low flame for 5 mins.

  • Fluff with a fork & garnish with coriander & lemon juice.

Health Benefits 

 Rich in fiber – Keeps you full, aids digestion.
Balanced carbs & protein – Great for weight management.
Low-fat & heart-healthy – Oats reduce bad cholesterol.

Serving Suggestions

  • Enjoy with coconut chutney or yogurt.

  • Add roasted nuts for extra crunch & protein.

Pro Tips for the Best Oats Upma

 For extra flavor, add ginger & curry leaves in tempering.
Make it gluten-free – Use certified gluten-free oats.
Meal-prep friendly – Stays fresh for 2 days in the fridge.

Final Thoughts

This Oats Upma is a game-changer for healthy eaters – easy, tasty & super nutritious! Perfect for busy mornings or a light dinner.