Oats Upma for Healthy Breakfast | High Fiber, Protein-Rich & Oil-Free Recipe

About This Oats Upma 

Some recipes don’t just fill your stomach they quietly become a part of your routine, your memories, and your lifestyle. Healthy oats upma is one such recipe for me. It entered my kitchen not with celebration, but during a phase when I genuinely wanted change better health, lighter meals, and more mindful eating without giving up the comfort of Indian food.
  

Growing up, upma was a familiar aroma in our home. Early mornings meant the sound of mustard seeds crackling in hot oil, curry leaves sizzling, and that comforting smell filling the entire kitchen. It was always suji upma soft, warm, slightly grainy, served with coconut chutney. It was filling, satisfying, and deeply rooted in our everyday Indian breakfast culture. No one questioned calories or carbs back then. Food was about comfort and togetherness.

Years later, when weight gain, low energy, and irregular eating habits caught up with me, I knew I needed healthier choices especially for breakfast. Skipping breakfast never worked, and heavy meals made me sluggish. That’s when I started exploring alternatives and came across oats upma for weight loss. Honestly, I was skeptical at first. Oats felt too “Western” for an Indian tadka-style dish. I doubted whether it could ever match the taste and satisfaction of traditional upma.

But the first time I made low calorie oats upma recipe at home, everything changed.

As the oats roasted lightly in the pan, they released a warm, nutty aroma different from suji, yet comforting. When combined with mustard seeds, green chilies, ginger, curry leaves, and colorful vegetables, it felt familiar again. The texture surprised me the most: soft yet slightly chewy, light yet filling. It tasted wholesome, not heavy. That was the moment I realized this wasn’t a “diet food” it was simply healthy oats upma, done right.

What truly made this recipe special was how it fit into my daily life. This vegetable oats upma kept me full for hours without that bloated feeling. The high fiber content supported digestion, and the slow-releasing carbs from oats gave steady energy throughout the morning. Over time, it became my go-to healthy breakfast oats upma, especially on busy weekdays.

From a nutritional point of view, oats are a powerhouse. Rich in fiber, low in calories when cooked with minimal oil, and incredibly versatile, they make oats upma suitable for many lifestyles. Whether someone is looking for oats upma for diabetic patients, a high fiber Indian oats recipe, or simply a quick homemade breakfast, this dish checks every box.

Culturally too, oats upma feels like a beautiful bridge between tradition and modern health needs. It respects Indian flavors while gently adapting to today’s dietary awareness. You still get the comforting tadka, the warmth of spices, and the satisfaction of a homemade meal just in a lighter, smarter version.

Another reason I love this quick oats upma recipe is adaptability. Some days I make it oil-free, some days I add more vegetables, and sometimes I boost protein with sprouts or peanuts. No matter how I prepare it, it always feels nourishing. It’s also perfect for those mornings when time is short but health is non-negotiable truly an instant oats upma at home solution.

Today, this healthy oats upma recipe isn’t just about weight loss for me. It represents balance eating mindfully without punishment, enjoying food without guilt, and honoring both health goals and taste. If you’re someone who loves Indian breakfasts but wants a smarter, lighter option, this oats upma might just become your everyday comfort too just like it did for me.

What Make This Oats Upma Recipe Is Truly Special

This oats upma recipe stands out because it feels familiar yet thoughtful, comforting yet modern. It keeps the soul of traditional upma alive while gently transforming it into a healthier, more balanced meal for today’s lifestyle. Instead of feeling like a forced diet dish, it feels like something you would naturally want to eat again and again.

The taste is where this recipe truly wins hearts. Lightly nutty oats replace suji, giving the upma a soft yet slightly grainy texture that feels satisfying. The aroma of mustard seeds spluttering in hot oil, fresh curry leaves, ginger, and green chilies instantly fills the kitchen with that unmistakable Indian breakfast fragrance. The flavors are mild, savory, and comforting, with gentle heat and the natural sweetness of vegetables bringing everything together. It’s flavorful without being heavy, making it perfect for regular mornings.

Culturally, upma has always been a part of Indian homes especially South Indian kitchens where it’s often the first dish many of us learn to cook. This healthy oats upma respects that tradition while aligning it with modern wellness needs. By using oats, it becomes a high fiber Indian oats recipe that supports digestion, stable energy levels, and long-lasting fullness without losing its traditional identity.

What makes this recipe even more special is its simplicity. This quick oats upma recipe requires no pre-soaking, no complicated cooking techniques, and no fancy ingredients. It’s perfect for busy mornings, working professionals, and anyone looking for a quick yet nourishing breakfast. In under 20 minutes, you have a warm, satisfying meal that feels homemade and wholesome.

From a health perspective, this dish naturally fits into weight-conscious routines. It works well as oats upma for weight loss because oats are low in calories but rich in soluble fiber, which keeps you full for longer. It is also suitable as oats upma for diabetic patients when made with minimal oil, as it helps maintain steady blood sugar levels without sudden spikes.

Beyond nutrition, there is emotional comfort in eating oats upma. It feels like a healthier version of something familiar something your mother or grandmother may have made, now adapted for modern health awareness. It proves that eating better doesn’t mean giving up comfort food.

Its versatility is the final reason this recipe feels special. You can turn it into a vegetable oats upma, make it oil-free for clean eating, increase protein content, or adjust spices for kids, elders, or spice lovers. Whether served for breakfast, a light lunch, or a simple dinner, this oats upma quietly fits into everyday life making it not just a recipe, but a reliable, feel-good meal you can always come back to.

Ingredients List For Healthy Oats Upma 

Oats (1 cup)
The main ingredient for this oats upma recipe, oats provide a high-fiber, low-calorie base that keeps you full for longer. They have a naturally nutty flavor that pairs beautifully with Indian spices and vegetables. Using oats instead of suji makes this a healthier, modern twist while retaining the comforting texture of traditional upma.

Water (2 cups)
Essential for cooking the oats upma, water creates the perfect consistency soft and slightly fluffy, without being mushy. Using the right amount ensures that the upma is light and digestible, ideal for a healthy breakfast or weight-loss meal.

Vegetables (½ cup finely chopped carrots, beans, capsicum, peas)
Fresh, colorful vegetables not only enhance the taste but also add fiber, vitamins, and minerals to this vegetable oats upma. Carrots provide beta-carotene, beans add protein, peas bring a natural sweetness, and capsicum contributes vitamin C and crunch. The combination makes this a high-fiber Indian oats recipe.

Ginger (1-inch piece, grated)
Ginger gives a subtle warmth and zest to the oats upma, balancing the flavors and aiding digestion. It also contributes to the aroma, making your kitchen smell like a traditional Indian breakfast hub.

Green Chilies (1–2 finely chopped)
For those who enjoy a gentle kick, green chilies bring mild heat and enhance the overall flavor. They are also rich in antioxidants, boosting the immune system while keeping the oats upma for weight loss vibrant and flavorful.

Curry Leaves (8–10 leaves)
Curry leaves are classic in South Indian cooking and add a distinct aroma to the oats upma. They complement the ginger and green chili perfectly, giving your breakfast a fresh, authentic Indian taste.

Mustard Seeds (½ tsp)
Tempered in oil at the start, mustard seeds release a nutty, aromatic flavor that forms the foundation of the upma. This traditional tempering adds depth without extra calories, keeping the dish light and healthy.

Salt (to taste)
Salt enhances all the natural flavors in the oats upma, ensuring every bite is balanced and savory without overpowering the gentle flavors of the vegetables and oats.

Oil (1 tsp, optional)
Used minimally, oil helps in tempering the spices and sautéing vegetables. For a fully oil-free oats upma, this can be skipped or replaced with a light spray of cooking oil for clean eating.

Lemon Juice (1 tsp, optional)
Adding a splash of lemon juice at the end brightens the flavor, balancing the mild sweetness of vegetables and enhancing the freshness of this healthy oats upma.

Essential Equipment for Making Oats Upma

• Non-Stick Pan / Kadai – For cooking oats evenly without sticking.
• Spatula / Wooden Spoon – To stir gently while sautéing.
• Knife & Cutting Board – For chopping vegetables finely.
• Measuring Cups & Spoons – To ensure correct proportions of oats, water, and spices.
• Small Bowl – For mixing or keeping ingredients ready.
• Serving Bowl / Plate – For plating the cooked oats upma.

How To Make Healthy Oats Upma

Dry Roast the Oats
Take 1 cup of rolled oats in a pan on medium flame. Dry roast them for 3–4 minutes until you smell a light nutty aroma. Keep stirring continuously so the oats don’t burn. Roasting enhances flavor and prevents mushiness when cooking.

Prepare the Vegetables
While oats are roasting, chop 1 small carrot, 1/2 cup beans, 1/4 cup peas, 1/2 capsicum, and any other vegetables you like into small, uniform pieces. Consistent size ensures even cooking and a pleasant texture.

Heat Oil & Temper Spices
In a deep pan, heat 1–2 tsp oil on medium flame. Add 1 tsp mustard seeds and let them splutter. Then add 1–2 green chilies (finely chopped), 1-inch grated ginger, and a few curry leaves. Sauté for 30–40 seconds until aromatic. This tempering forms the flavor base of the upma.

Add Vegetables
Start with harder vegetables like carrot and beans, sauté for 2–3 minutes. Then add softer vegetables like capsicum and peas, and cook for another 2 minutes. This layering ensures all vegetables remain tender yet slightly crisp.

Add Water & Salt
Pour in 2 cups of water and add salt to taste. Bring it to a boil. You can also add a pinch of turmeric powder for color and subtle flavor.

Cook the Oats
Reduce the flame to medium-low and slowly add the roasted oats to the boiling water and vegetables. Stir continuously to prevent lumps. Cook for 4–5 minutes until oats absorb the water and become soft but not mushy.

Adjust Consistency
If you prefer a slightly runny porridge-like upma, add a few tablespoons of water. For thicker consistency, cook a little longer until all water is absorbed. Stir occasionally to maintain a creamy texture.

Add Final Touches
Once oats are cooked, turn off the flame. Garnish with fresh coriander leaves, a squeeze of lemon juice, and optional grated coconut or roasted nuts. This adds freshness, flavor, and a touch of crunch.

Serve Hot
Transfer the oats upma to serving bowls and enjoy immediately. It’s perfect as a healthy breakfast, weight loss meal, or light dinner.
  

Chef-Style Pro Tips for Perfect Oats Upma

Roast the Oats Well: Dry roasting the oats is crucial. It enhances the nutty aroma, prevents them from turning mushy, and gives a slightly chewy texture. Stir constantly on medium flame to avoid burning.

Layer Vegetables by Hardness: Add harder vegetables like carrot and beans first, then softer ones like capsicum and peas. This ensures everything cooks evenly without the soft veggies turning soggy.

Balance the Tempering: Don’t skip the tempering with mustard seeds, curry leaves, green chilies, and ginger. This creates the classic Indian flavor foundation and infuses aroma throughout the upma.

Adjust Water Gradually: Pour water slowly while stirring, especially if you prefer a thicker consistency. Too much water at once can make oats clump together.

Use Fresh Ingredients: Fresh vegetables, coriander, and lemon juice make a huge difference in flavor and nutrition. Frozen vegetables can work but may release extra water, affecting the consistency.

Optional Crunch & Flavor: Garnish with roasted cashews, peanuts, or grated coconut for texture. A squeeze of lemon juice at the end balances the flavors and brightens the dish.

Flavor Variations: You can experiment by adding paneer cubes, tofu, or sprouts for extra protein, or a pinch of garam masala for a mildly spiced version.

Serve Immediately: Oats upma tastes best hot and fresh. If kept for long, it can thicken. Reheat gently with a splash of water for the perfect consistency.

Kid-Friendly Version: For children, reduce chili and ginger, and finely chop all vegetables. You can even blend softer veggies slightly to make it more appealing while keeping it nutritious.

Best Pairings & Serving Ideas for Oats Upma

• Fresh Coconut Chutney – The creamy and slightly sweet flavor of coconut chutney balances the savory oats upma perfectly, making it a classic South Indian combination.
• Mint-Coriander Chutney – Adds a refreshing, tangy twist. Ideal for those who love a little zest with every bite.
• Curd / Yogurt – A small bowl of plain curd or Greek yogurt pairs beautifully, adding probiotics and cooling contrast to the lightly spiced upma.
• Lemon Wedges – A squeeze of lemon enhances the flavors, adds freshness, and improves digestibility.
• Pickles – Mild Indian pickles like mango or lemon can give a tangy kick, complementing the wholesome oats and vegetables.
• Hot Tea or Green Detox Smoothie – Pairing with a warm cup of chai or a green smoothie makes for a balanced, energizing breakfast.
• Sprouts Salad – For a protein-packed meal, serve alongside a small bowl of sprouted moong or chickpeas salad.

These pairings not only enhance the flavor but also boost the nutritional value, making your oats upma a complete and satisfying meal.

Nutritional Information / Health Benefits (Per Serving)

Calories: 250 kcal – A low-calorie, filling breakfast option perfect for weight management and sustained energy.

Protein: 8 g – High protein from oats and vegetables helps muscle maintenance and keeps you full longer.

Carbohydrates: 38 g – Complex carbs provide long-lasting energy without blood sugar spikes.

Fiber: 6 g – A rich source of dietary fiber, aiding digestion and satiety.

Fat: 4 g – Minimal healthy fats when cooked with little oil, supporting heart health.

Vitamins & Minerals: Rich in Vitamin A, C, Iron, Calcium – from fresh vegetables and oats, boosting immunity and bone strength.

Glycemic Index: Low – Suitable for diabetic-friendly diets.

Overall Benefits: A healthy, high-fiber, low-calorie meal perfect for weight loss, breakfast, or light dinner, combining taste and nutrition.

Oats Upma Variations – Explore Delicious Twists

Classic Vegetable Oats Upma
This version is simple yet wholesome, with carrot, beans, capsicum, and peas added for color, texture, and nutrition. It’s a perfect healthy breakfast that feels comforting and familiar while keeping the meal light and filling.

Spicy Oats Upma
For those who enjoy a little heat, this variation incorporates green chili, ginger, and Indian spices. The result is a mildly tangy and flavorful upma that wakes up your taste buds and adds an extra kick to your morning routine.

South-Style Oats Upma
A nod to traditional South Indian flavors, this version uses curry leaves, mustard seeds, and coconut tempering. The aromatic tempering elevates the oats upma into a savory breakfast that carries the authentic taste of South Indian cuisine.

Low-Oil / Healthy Oats Upma
Ideal for weight loss or a light meal, this version uses minimal oil and lightly steamed or sautéed vegetables. It’s perfect for those following a clean eating plan while still enjoying a flavorful dish.

Oats Upma with Nuts
Adding cashews or peanuts not only gives a delightful crunch but also boosts the protein content. This version is rich and nutritious, making it an excellent choice for a hearty breakfast or a mid-morning snack.

Instant Oats Upma
Using quick-cook oats, this variation can be prepared in just 10 minutes, making it perfect for busy mornings or last-minute breakfast plans. Quick yet wholesome, it keeps you energized throughout the day.

Oats Upma with Paneer
Adding paneer cubes increases the protein content and makes the upma more filling. It’s a high-protein breakfast option that’s perfect for fitness enthusiasts or anyone looking for a hearty start to the day.

Southwest Style Oats Upma
Inspired by global flavors, this version includes corn, bell peppers, and mild spices. The combination gives a colorful, vibrant, and flavorful breakfast that’s exciting and visually appealing.

Sweet Oats Upma
Slightly sweetened with jaggery or honey, this version can double as a breakfast or snack option. It balances the wholesome texture of oats with a natural sweetness that’s gentle on the palate.

Oats Upma with Sprouts
For an extra boost of protein and fiber, add moong sprouts. This version is not only healthy and filling but also supports digestion and keeps you full for longer, making it perfect for weight-conscious meals.
 

Upma vs Oats Upma – Which One Should You Choose?

Traditional Upma is a beloved Indian breakfast made from suji (semolina), lightly roasted and cooked with water, vegetables, and tempering of spices. Its soft, slightly grainy texture and savory aroma make it a staple in many households, especially in South India. Traditional upma is comforting, quick to prepare, and versatile, as you can add vegetables, nuts, or even a little ghee for richness. It has been a part of Indian kitchens for generations and carries nostalgic flavors that remind many of childhood breakfasts.

Oats Upma, on the other hand, is a modern, healthier twist on this classic dish. By replacing suji with oats, this version becomes high in fiber, low in calories, and ideal for weight loss or diabetic-friendly diets. Oats have a mildly nutty flavor, which pairs beautifully with vegetables like carrots, beans, capsicum, and peas, and the tempering of mustard seeds, curry leaves, ginger, and green chilies gives it that familiar savory aroma. Unlike traditional upma, oats upma keeps you full for longer, supports digestion, and provides sustained energy throughout the morning.

Key Differences:

Base Ingredient: Traditional upma uses semolina, while oats upma uses rolled oats or quick-cook oats.

Nutritional Value: Oats upma is higher in fiber and protein, lower in calories, and better suited for weight management, whereas traditional upma is higher in carbohydrates.

Texture & Taste: Semolina upma has a soft, grainy texture and mild taste; oats upma has a slightly nutty flavor and a more substantial texture that is equally comforting.

Health Benefits: Oats upma helps in weight loss, blood sugar control, and heart health, while traditional upma is energizing and easy to digest but less targeted for specific health goals.

Preparation Time: Both are quick to make, but oats upma can be prepared without roasting and can be ready in under 15 minutes, making it extremely convenient for busy mornings.

 If you want a healthy, high-fiber, and low-calorie breakfast, oats upma is the better choice. If you are looking for a classic, nostalgic, and soft-textured meal, traditional suji upma still holds its charm. The beauty of Indian breakfasts is that you can enjoy both, adapting them to your taste and health needs.

Nutritional Benefits of Oats Upma vs Traditional Upma – High Fiber & Protein Advantage

Oats Upma: Made with oats instead of semolina (suji), it is naturally high in fiber, which promotes digestion, helps maintain satiety, and stabilizes blood sugar levels. Oats also contain plant-based protein, making it ideal for a high-protein Indian breakfast.

Traditional Upma: Made with semolina, it provides quick energy but is lower in fiber and protein. While it’s lighter and easy to digest, it may not keep you full for long, especially if consumed alone without added vegetables or protein.

Vegetables & Additions: Adding carrot, beans, peas, capsicum, or sprouts to oats upma increases micronutrient intake and improves overall fiber content. In traditional upma, vegetables can be added, but the base remains lower in fiber.

Health Takeaway: Oats upma is a low-calorie, nutrient-dense meal that supports sustained energy release, while traditional upma is more of a quick carbohydrate-rich option.

Why Oats Upma Supports Weight Loss Better Than Regular Upma

Calorie Control: Oats upma uses whole-grain oats, which are low-calorie and rich in soluble fiber, keeping you full for longer periods. This reduces mid-morning snacking and overall calorie intake.

Blood Sugar Management: The low glycemic index (low GI) of oats helps in steady blood sugar control, making it perfect for diabetic-friendly diets. Traditional upma can spike blood sugar faster due to refined semolina.

Protein & Satiety: Adding paneer, moong sprouts, or nuts to oats upma increases protein content, further supporting weight loss. Traditional upma without protein additions may not provide the same fullness.

Versatility for Fat Loss Meals: Oats upma can be made oil-free or with minimal oil, fitting perfectly into healthy weight loss meal plans, whereas traditional upma often uses more ghee or oil for flavor.

Who Should Eat Oats Upma and Who Can Stick to Traditional Upma

Oats Upma: Ideal for people looking for weight loss, high fiber, high protein, diabetic-friendly, and heart-healthy breakfasts. Also suitable for fitness enthusiasts, busy professionals, or anyone seeking clean eating meals.

Traditional Upma: Best for individuals looking for a quick energy breakfast without dietary restrictions, children, or those who prefer softer, familiar textures.

Special Cases:

• Pregnant women can benefit from both, but oats upma provides more sustained energy.
• Elderly individuals might prefer traditional upma if digestion is a concern, though oats upma with soaked oats can also be gentle on the stomach.

Best Time to Eat Upma or Oats Upma for Maximum Health Benefits

Morning Breakfast: Both oats upma and traditional upma are excellent breakfast options. Oats upma is especially beneficial if eaten in the morning before work or workouts due to slow-releasing energy and satiety support.

Mid-Morning Snack Alternative: Oats upma can also serve as a healthy mid-morning meal, especially when combined with vegetables or sprouts, keeping blood sugar stable and reducing cravings.

Dinner Option: For a light, low-calorie dinner, oats upma works better than traditional upma, particularly when made oil-free or with minimal spices.

Pre/Post Workout: Oats upma with paneer or sprouts provides protein and complex carbs, making it a perfect pre- or post-workout meal. Traditional upma is less ideal for workout recovery unless supplemented with protein.

Must-Try Recipes You’ll Love

Green Detox Smoothie – Refreshing spinach and apple blend for detox, weight loss, and immunity. High in fiber and antioxidants.

Vegetable Soup – Light, low-calorie soup with carrot, beans, and capsicum. Perfect for weight loss, digestion, and evening meals.

Suji Idli – Soft, fluffy steamed idlis made with suji. Low-calorie, high-fiber, and diabetic-friendly breakfast option.

Vegetable Daliya – Protein-rich broken wheat porridge with fresh vegetables. Filling, nutritious, and ideal for weight management.

Moong Dal Chilla – Savory, protein-packed moong dal pancakes. Healthy breakfast, snack, or lunchbox option for weight loss.

Winter Special Undhiyu – Traditional Gujarati mixed vegetable dish with seasonal winter veggies. Festive, hearty, and flavorful.

Paneer Bhurji – Spiced, scrambled paneer dish. High-protein, tasty, and perfect with roti or as a quick meal.

Mexican Rice – Colorful, mildly spiced rice with vegetables. Quick, flavorful, and a wholesome one-pot meal.

Peanut Butter Cookies – Crunchy, soft cookies made with peanut butter. Eggless, sweet, and perfect for snacks or dessert.

Greek Tofu Bowl – Healthy, protein-rich tofu bowl with veggies and Greek-inspired dressing. Great for lunch or dinner.

Tofu Peanut Noodles – Spicy, flavorful noodles with tofu and peanut sauce. Quick, protein-packed, and satisfying.

Waffle – Crispy, golden homemade waffles. Soft inside, perfect for breakfast or brunch with toppings of choice.

Frequently Asked Questions

How do you make healthy oats upma for weight loss? ➤

Roast oats lightly and cook with water, vegetables, and minimal oil. Season with herbs and spices for a low-calorie, nutritious breakfast.

Can oats upma be part of a diabetic-friendly meal? ➤

Yes, oats have a low glycemic index and combined with vegetables make a fiber-rich meal suitable for diabetics.

What vegetables can I add to oats upma for more nutrition? ➤

Add carrots, beans, peas, capsicum, spinach, or any seasonal vegetables for added fiber, vitamins, and minerals.

How to make quick oats upma in 10 minutes? ➤

Use quick-cooking oats, chop vegetables finely, sauté spices, and cook everything together with water for 8–10 minutes for a fast, healthy meal.

Is oats upma good for breakfast or dinner? ➤

Yes, oats upma is light yet filling, making it suitable for breakfast, dinner, or even a healthy snack.

How to make oats upma soft and non-sticky? ➤

Roast oats lightly, use the right water-to-oats ratio, and cook covered on low-medium heat. Stir gently to avoid breaking the oats.

Can I make oats upma with minimal oil for a healthy diet? ➤

Yes, use a non-stick pan or very little oil. You can also use water sautéing for spices before adding oats and vegetables.

What is the nutritional value of oats upma per serving? ➤

One serving provides around 8–10g protein, 4–5g fiber, low fat, and approx. 150–200 calories depending on added vegetables and oil.

Can I make high-protein oats upma by adding paneer or sprouts? ➤

Yes, adding paneer, tofu, or sprouts increases protein content, making oats upma a more filling and nutritious meal.

How long does homemade oats upma last in the fridge? ➤

Store in an airtight container for 2–3 days. Reheat gently to retain softness and flavor.

How to make South-style oats upma with curry leaves and mustard seeds? ➤

Sauté mustard seeds, curry leaves, green chilies, and chopped vegetables. Add water and oats, cook till soft for a flavorful South-style oats upma.

Can oats upma help in weight management or fat loss? ➤

Yes, oats upma is high in fiber and low in calories, promoting satiety and supporting weight management when eaten as part of a balanced diet.

Final Thought

This Oats Upma perfectly blends tradition with modern health-conscious eating. It keeps the comforting flavors of classic upma alive while transforming it into a low-calorie, high-fiber breakfast that supports weight loss and stable energy throughout the morning. The nutty aroma of oats, tempered spices, and fresh vegetables makes each bite satisfying and wholesome. Whether you are a busy professional, a student, or someone mindful of your health, this healthy oats upma is quick to prepare and nourishing, making it a reliable go-to meal.

Even Chef Ranveer Brar emphasizes how simple tweaks like using oats instead of suji and adding fresh vegetables can turn a traditional dish into a nutritious powerhouse without compromising on taste. Its versatility is another highlight you can enjoy it plain, turn it into a vegetable-packed version, or boost its protein with paneer or sprouts. This recipe proves that eating healthier doesn’t mean giving up comfort. Every spoonful delivers warmth, nutrition, and satisfaction. It’s more than just a breakfast; it’s a feel-good, energizing start to your day that can easily become a daily favorite.

Oats Upma

Prep Time

5 min

Cook Time

10 min

Total Time

15 min

Servings

2 servings

Cuisine

Indian

Category

Breakfast / Healthy

⭐ Rating: 4.9 / 5 (Based on 320 reviews)

Ingredients

• 1 cup rolled oats
• 1 small onion, finely chopped
• 1 small carrot, finely chopped
• 1/4 cup beans, chopped
• 1 green chili, chopped
• 1 tsp ginger, grated
• 1/4 tsp mustard seeds
• 1/2 tsp turmeric powder
• 1 tbsp oil
• 2 cups water
• Salt to taste
• Fresh coriander leaves for garnish

Instructions

1. Heat oil in a pan, add mustard seeds and let them splutter.
2. Add chopped onions, green chili, and ginger; sauté until onions turn translucent.
3. Add chopped vegetables, turmeric, and salt; sauté for 2-3 minutes.
4. Add oats and 2 cups water; mix well and cook on medium heat for 5-7 minutes until oats are soft.
5. Garnish with fresh coriander leaves and serve hot.