Oats Upma |Healthy Savory Oats

Oats Upma |Healthy Savory Oats

Are you in search of a wholesome and delectable breakfast option that packs a nutritional punch? Look no further than oats upma – a delightful twist on the classic upma recipe. With its rising popularity among health-conscious individuals and food enthusiasts, oats upma has become a go-to choice for a hearty and nourishing morning meal. In this blog post, we’ll take you through a step-by-step recipe for preparing oats upma, along with variations and tips to make it even more enticing. Get ready to awaken your taste buds and embark on a journey of flavor and wellness with this healthy oats upma recipe!

What is Oats Upma?

Oats upma is a delightful and nutritious variation of the traditional upma dish, where oats are used as the main ingredient instead of semolina or rice. Upma is a popular South Indian breakfast dish that typically consists of cooked grains, seasoned with spices, vegetables, and garnished with herbs.

Oats upma retains the essence of traditional upma while incorporating the health benefits of oats. Oats, known for their high fiber content and essential nutrients, make oats upma a filling and nutritious breakfast option. It offers a great alternative for those looking to add variety to their morning meals or incorporate more whole grains into their diet.

The process of making oats upma involves tempering spices in oil, adding vegetables for flavor and nutrition, and cooking oats with water until they reach a desirable texture. The result is a flavorful and satisfying dish that can be customized with various spices, herbs, and vegetables to suit individual preferences.

Oats upma not only provides a hearty and wholesome breakfast but also offers several health benefits. It is a rich source of dietary fiber, which aids digestion, promotes satiety, and helps maintain a healthy weight. Oats also contain important nutrients like vitamins, minerals, and antioxidants, contributing to overall well-being.

Whether you are seeking a nutritious breakfast option, exploring different ways to enjoy oats, or simply craving a flavorful dish, oats upma is a delicious choice that combines taste and health in every bite.

Health Benefits of Oats Upma:

Oats upma offers a range of health benefits, making it an excellent choice for a nutritious breakfast. Here are some of the key health benefits of oats upma:

  • High in Fiber: Oats are renowned for their high fiber content, and oats upma is a fantastic way to incorporate this into your diet. Dietary fiber aids in digestion, promotes regular bowel movements, and helps keep you feeling full for longer periods, which can be beneficial for weight management.
  • Heart-Healthy: Oats contain a type of fiber called beta-glucan, which has been shown to lower cholesterol levels. Regular consumption of oats upma can help reduce LDL (bad) cholesterol levels, thereby supporting heart health and reducing the risk of cardiovascular diseases.
  • Blood Sugar Management: Oats have a low glycemic index, meaning they release energy slowly and steadily, preventing sudden spikes in blood sugar levels. This property makes oats upma an ideal choice for individuals with diabetes or those aiming to manage their blood sugar levels.
  • Nutrient-Rich: Oats are packed with essential nutrients such as B vitamins, iron, manganese, and magnesium. These nutrients contribute to various bodily functions, including energy production, immune support, and maintaining healthy bones and muscles.
  • Weight Management: Oats upma can be a beneficial addition to a weight management or weight loss plan. The high fiber content helps promote satiety, reducing the chances of overeating or snacking between meals. Additionally, the complex carbohydrates in oats provide sustained energy, keeping you fuller for longer.
  • Digestive Health: The fiber content in oats upma supports a healthy digestive system by preventing constipation and promoting regular bowel movements. It also provides a nurturing environment for beneficial gut bacteria, contributing to overall gut health.
  • Versatility and Customization: Oats upma allows for creative variations and customization. You can incorporate a variety of vegetables, herbs, and spices to enhance the flavor and nutrient profile of the dish, making it a versatile and adaptable option to suit different dietary preferences and tastes.

By including oats upma in your breakfast routine, you can enjoy these health benefits while savoring a delicious and satisfying meal. It’s a simple and enjoyable way to kick-start your day on a nutritious note.

Health Benefits of Oats Upma:

Oats upma offers numerous health benefits, making it a nutritious and wholesome breakfast option. Here are some key health benefits of oats upma:

  • High in Dietary Fiber: Oats upma is rich in dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and supports overall gut health.
  • Weight Management: The fiber content in oats upma promotes a feeling of fullness, which can help control appetite and prevent overeating. It aids in weight management by reducing calorie intake and supporting a balanced diet.
  • Heart Health: Oats upma is known to be heart-healthy due to its high fiber content and beneficial nutrients. The soluble fiber in oats, specifically beta-glucan, helps lower LDL (bad) cholesterol levels, thus reducing the risk of heart disease.
  • Blood Sugar Regulation: Oats have a low glycemic index, meaning they cause a gradual rise in blood sugar levels. This makes oats upma a suitable choice for individuals with diabetes or those seeking to regulate blood sugar levels.
  • Nutrient-Rich: Oats upma is a good source of essential nutrients, including manganese, phosphorus, magnesium, and B vitamins. These nutrients contribute to energy production, bone health, and the proper functioning of various bodily systems.
  • Improved Energy Levels: Oats upma provides a sustained release of energy due to its complex carbohydrates. It helps stabilize blood sugar levels, preventing energy crashes and providing a steady supply of fuel for the body throughout the morning.
  • Antioxidant Properties: Oats contain antioxidants, such as avenanthramides, which have anti-inflammatory and protective effects on the body. These antioxidants help reduce the risk of chronic diseases and support overall well-being.
  • Versatility and Nutritional Customization: Oats upma can be customized to suit individual preferences and nutritional needs. You can add a variety of vegetables, herbs, and spices to enhance the flavor and nutrient profile of the dish, making it a versatile and adaptable breakfast option.

Incorporating oats upma into your breakfast routine can contribute to a balanced and healthy lifestyle. Its combination of fiber, nutrients, and other beneficial properties makes it an excellent choice for supporting digestive health, weight management, and overall well-being.

Oats Upma Recipe:


  • 1 cup oats
  • 1 tablespoon oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 small onion, finely chopped
  • 1 green chili, chopped (adjust to taste)
  • 1/4 cup peas
  • 1/4 cup finely chopped carrots
  • 1/4 cup finely chopped bell peppers
  • 1/4 teaspoon turmeric powder
  • Salt to taste
  • Fresh coriander leaves for garnish
  • Lemon wedges (optional)


  • Dry roast the oats in a pan over medium heat for about 3-4 minutes until they become slightly crisp. Set them aside.
  • Heat oil in a pan or kadai over medium heat. Add mustard seeds and cumin seeds. Let them splutter.
  • Add chopped onions and green chili. Sauté until the onions turn translucent.
  • Add the peas, carrots, and bell peppers. Mix well and cook for about 3-4 minutes until the vegetables are slightly tender.
  • Add turmeric powder and salt. Mix well.
  • Add the roasted oats to the pan and mix everything together until well combined.
  • Reduce the heat to low and cover the pan. Allow it to cook for about 2-3 minutes. This will help the flavors to blend and oats to cook.
  • Remove the lid and give it a gentle stir. Check the consistency and if needed, cook for an additional minute or two until the oats are cooked to your desired texture.
  • Garnish with fresh coriander leaves.
  • Serve hot oats upma on a plate, optionally squeezing some lemon juice over it for added tanginess.

Enjoy the wholesome and flavorful oats upma for a nutritious breakfast!

Note: Feel free to customize this recipe by adding your favorite vegetables, spices, or herbs to suit your taste preferences. You can also sprinkle some roasted peanuts or cashews for added crunchiness if desired.

Variations and Additions:

  • Vegetable Medley: Besides peas, carrots, and bell peppers, you can add other vegetables like finely chopped beans, corn kernels, or even grated zucchini to increase the nutritional value and add more color to your oats upma.
  • Spices and Seasonings: Experiment with different spices and seasonings to enhance the flavor of your oats upma. You can add a pinch of asafoetida (hing) while tempering, or include spices like curry leaves, grated ginger, or a dash of garam masala for a more aromatic profile.
  • Protein Boost: To increase the protein content of your oats upma, consider adding cooked and drained lentils or legumes such as boiled chickpeas or black beans. These will not only add a protein punch but also provide a delightful texture to the dish.
  • Nutty Delight: For some added crunch and a nutty flavor, you can sprinkle roasted peanuts, cashews, or almonds over the oats upma. Simply dry roast them separately and sprinkle them on top before serving.
  • Coconut Twist: For a touch of South Indian flair, you can add some freshly grated coconut to your oats upma. Toss it in with the vegetables during the cooking process, and it will lend a creamy and tropical taste to the dish.
  • Tomato Tang: If you prefer a tangy twist, add some chopped tomatoes while sautéing the vegetables. The natural acidity of tomatoes will add a tangy and refreshing element to your oats upma.
  • Fresh Herbs: Consider garnishing your oats upma with fresh herbs like cilantro (coriander) leaves, mint leaves, or even curry leaves. These herbs not only add a burst of freshness but also enhance the aroma and flavor of the dish.

Here are some frequently asked questions (FAQs) about oats upma:

  • Is oats upma a healthy breakfast option?
    • Yes, oats upma is considered a healthy breakfast option. It is rich in dietary fiber, essential nutrients, and offers various health benefits such as aiding digestion, promoting weight management, and supporting heart health.
  • Can oats upma help with weight loss?
    • Yes, oats upma can be beneficial for weight loss. The high fiber content promotes a feeling of fullness, which can help control appetite and prevent overeating. It also provides sustained energy and can be part of a balanced diet for weight management.
  • Can I make oats upma gluten-free?
    • Yes, oats are naturally gluten-free, but cross-contamination during processing is common. Look for certified gluten-free oats or specifically labeled gluten-free oats to ensure they are suitable for a gluten-free diet.
  • Can I customize oats upma with different vegetables?
    • Absolutely! Oats upma is highly versatile and can be customized with various vegetables based on personal preference. Feel free to add vegetables like peas, carrots, bell peppers, beans, corn, or even zucchini to make it more nutritious and flavorful.
  • Can I make oats upma vegan?
    • Yes, oats upma can easily be made vegan. Simply use oil instead of ghee, and ensure that all the ingredients, including spices and seasonings, are plant-based and free from animal products.
  • Can oats upma be reheated?
    • Yes, you can reheat oats upma. However, it is best to consume it fresh for optimal taste and texture. If reheating, add a little water or vegetable broth to moisten it, as oats tend to absorb liquid when stored.
  • Can I meal prep oats upma in advance?
    • Yes, oats upma can be prepped in advance for meal planning. You can cook the oats and sauté the vegetables separately, then combine them when ready to serve. Store in an airtight container in the refrigerator for up to 2-3 days, and reheat as needed.
  • Are there variations to oats upma for different tastes?
    • Yes, there are several variations you can try to suit different tastes. You can add spices like turmeric, cumin, or garam masala for added flavor. You can also incorporate ingredients like coconut, nuts, or fresh herbs for extra texture and taste.

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