If you’re looking for a healthy and filling Indian breakfast, Oats Upma is the perfect choice. It’s light, high in fiber, full of vegetables, and keeps you active throughout the day. This dish combines the goodness of oats with the traditional South Indian flavors of upma — making it both nutritious and delicious.
Why Oats Upma is a Great Breakfast Option
Rich in Fiber: Keeps your stomach full for longer and aids digestion.
Low in Fat: Perfect for weight loss and maintaining a healthy heart.
Packed with Nutrients: Full of vegetables, vitamins, and minerals.
Quick to Cook: Ready in just 10–15 minutes — ideal for busy mornings.
Ingredients You’ll Need
2 cup rolled oats
2 tablespoon oil or ghee
2 teaspoon mustard seeds
2 onion (finely chopped)
2 small carrot (chopped)
¼ cup green peas
2 green chili (chopped)
A few curry leaves
Salt to taste
1½ cups water
Fresh coriander leaves for garnish
Lemon juice (optional but refreshing)
1. Roast the Oats:
In a dry pan, roast oats on low flame for 3–4 minutes until slightly golden. Keep aside.
2. Prepare the Base:
Heat oil in a pan, add onion and curry leaves.
3. Add Vegetables:
Add carrot, peas, and green chili. Cook for 2–3 minutes till they soften.
4. Add Water and Salt:
Pour in 1½ cups of water, add salt, and bring it to a boil.
5. Mix the Oats:
Gradually add roasted oats while stirring continuously to avoid lumps.
6. Steam and Finish:
Cover the pan and cook for 3–4 minutes on low flame until oats absorb the water.
7. Garnish:
Turn off the flame, sprinkle lemon juice and fresh coriander leaves.
Tips for the Best Oats Upma
Use rolled oats for better texture and flavor.
Add more veggies like beans, capsicum, or corn for extra nutrition.
Drizzle a few drops of ghee before serving for aroma and taste.
Can be enjoyed with curd or coconut chutney for a complete meal.
❤️ Health Benefits of Oats Upma
Helps in weight management
Boosts heart health
Supports gut health and digestion
Keeps you energized and full longer
📌 Final Thoughts
Oats Upma is a perfect balance of taste and nutrition — light, healthy, and energizing. Whether you’re a fitness lover or just want a wholesome breakfast, this recipe fits every lifestyle. Try it once, and you’ll make it a regular part of your morning routine!