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)
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1 cup rolled oats (instant or steel-cut)
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1 tbsp oil (coconut or olive)
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½ tsp mustard seeds (rai)
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1 tsp urad dal (split black gram)
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2 green chilies, chopped
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½ cup carrots, peas, bell peppers (diced)
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Salt to taste
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Fresh coriander for garnish
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Lemon juice (optional)
Step-by-Step Recipe
Step 1: Dry Roast the Oats
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Heat a pan and dry roast oats for 2-3 mins until fragrant. Set aside.
Step 2: Prepare the Tempering
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Heat 1 tbsp oil in the same pan.
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Add mustard seeds, urad dal and let them splutter.
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Toss in green chilies & diced veggies. Sauté for 2 mins.
Step 3: Cook the Upma
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Add roasted oats + 2 cups water.
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Mix well, cover & cook on low flame for 5 mins.
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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
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Enjoy with coconut chutney or yogurt.
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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.