Oats upma recipe

Updated on August 23, 2022 by Raks Anand 38 Comments

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Oats upma recipe - Oats upma with vegetables. Easy and healthy way to start the day with this easy Indian oats breakfast recipe.

Oats upma recipe | Indian oats breakfast - Raks Kitchen (1)

Oats upma is a perfect way to start your day or even a quick fix for one person anytime meal of the day.

Check out my Oats dal kara paniyaram and this lip smacking Masala oats recipe in my website.

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Why I love this
Recipe card
Stepwise images

After all these festivals and all these cooking plus Vj’s busy office schedule, I failed to keep track of my weight.

No proper workouts that I do usually too. After a month when I saw my weight I was plus 2 kg.

So I thought it's high time to get back to tract and wanted first to cut down my rice intake.

I love oats and make few dishes out of it, as you can check it here in my Indian style oats recipes for breakfast.

Only thing I must want everything hot, whatever it is I can eat. And this upma is one I often make but never thought of blogging about it here. I cheat sometimes making it without vegetables.

It's always better to add few vegetables, to make it healthy and tasty too. Such simple and easy recipe you can make it for yourself. I had with fresh squeezed orange juice.

And here is the cute napkin you gave Sharmi, atlast I used it properly and thanks for the same 🙂

Oats upma recipe | Indian oats breakfast - Raks Kitchen (2)

Why I love this

This oats upma is fluffy, not gooey and tasty too with vegetables and temperings. Also, here are some other highlights.

1. Oats upma recipe for weight loss

Instead of rava upma, godhuma upma or arisi upma, oats have more fibre which makes you full and feel full for long time.

Also, something different from your regular carbs you eat, so you tend to eat less.

2. Oats upma in South Indian style

Instead of sweet or gooey porridge which is not the way I used to have breakfast, I like something jazzed up with spices. What can be more simpler and humble than upma?

3. Vegetables

Adding colorful vegetables to make it more nutritious and adds texture to the upma. I prefer this over an overnight oats with fruits anytime!

4. Steel cut oats upma

You can adapt the same way for steel cut oats too. Just increase the water quantity as it takes a while for cooking.

So for steel cut oats you need the reverse. ½ cup steel cut oats needs 1 cup water.

How many calories are there in oats upma?

It is roughly 207 calories per single serving (source)

Recipe card

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5 from 3 votes

Oats upma recipe with vegetables. Easy and healthy way to start the day with this easy Indian oats breakfast recipe.

Course Breakfast

Cuisine Indian, South Indian

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Author Raks Anand

Servings 1

Cup measurements

Ingredients

1 cup Quick cook oats
1 Onion
¾ cup Mixed vegetables
3 Green chilli
½ cup Water
Salt
1 teaspoon Coconut oil/ sesame oil

To temper

2 teaspoon Coconut Oil cold pressed virgin
½ teaspoon Mustard
1 teaspoon Urad dal
2 teaspoon Chana dal
1 Curry leaves 1 sprig

Instructions

Chop vegetables and onion finely. I used ½ a carrot, 4 beans and a fist full of frozen peas. slit green chillies.
Heat oil in a pan and temper with the items given under ‘To temper’, then add onion and fry until transparent.
Add vegetables, green chillies and if you want you can sprinkle ¼ teaspoon sugar to maintain its colour and fry in medium flame for 2 minutes.
Sprinkle a little salt just for the vegetables if you want.
Add the oats, salt and mix well for a minute. Add ¼ cup water and mix well and cook covered for 2 minutes.
Later again sprinkle the remaining water and mix well and cook covered for another 2 minutes.
This way the oats doesn't get mushy or sticky and stays fluffy.

Notes

Add your own choice of vegetables, just make sure you chop finely to make sure it gets cooked.
You can add finely chopped ginger along with onion to make it flavourful and easy to digest.
Add turmeric if you want to make it look yellow add some more goodness to the recipe.

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Stepwise images

Tempering oats upma

Chop vegetables and onion finely. I used half a carrot, 4 beans and a fist full of frozen peas. slit green chillies. Heat oil in a pan and temper with the items given under ‘To temper’ table, then add onion and fry until transparent. Add vegetables, green chillies and if you want you can sprinkle ¼ teaspoon sugar to maintain its colour and fry in medium flame for 2 minutes. Sprinkle a little salt just for the vegetables if you want.

Cooking oats fluffy

Add the oats, salt and mix well for a minute. Add ¼ cup water and mix well and cook covered for 2 minutes.
Later again sprinkle the remaining water and mix well and cook covered for another 2 minutes. This way it wont turn too gooey but still gets cooked moist. Top with coconut oil or sesame oil if desired.

Always eat hot immediately. I have it as such, if you want you can eat it with any chutney or sambar.

Oats upma recipe | Indian oats breakfast - Raks Kitchen (7)

Other Healthy & Tasty Oats

Oats chilla recipe
Masala Oats Recipe, Vegetable Savory Oats
Oats adai with murungai keerai recipe
Oats kozhukattai recipe | Easy oats breakfast recipe

Reader Interactions

Comments

shriannalakshmi
October 04, 2013 at 3:52 am

looks inviting...mmmmmmmm
Reply
prathibha Garre
October 04, 2013 at 3:55 am

Nice and healthy upma with oats
Reply
Sowmya Madhavan
October 04, 2013 at 4:11 am

Nice one..
Reply
Nivedhanams Sowmya
October 04, 2013 at 4:19 am

looks delicious and very inviting!!!
Reply
Priya R
October 04, 2013 at 4:44 am

Perfectly made upma Raks 🙂 love your version... good luck to a slimmer you
Reply
AparnaRajeshkumar
October 04, 2013 at 4:52 am

being a blogger , managing weight is toughest thing in the world ! i am no where considering my weight ! My only concern is flexibility, active work outs . Since my gene is putting weight ! not much worried ! And i love to be bubbly !
Reply
Amutha Kannanask
October 04, 2013 at 5:45 am

healthy oats
upma
Reply
Yes Cook
October 04, 2013 at 6:00 am

Wow. Really healthy and nice upma.
Thanks for sharing.
Reply
BAGIRATHI DEVI
October 04, 2013 at 7:19 am

Color full upma it's tempting
Reply
Mugdha Mohanty
October 04, 2013 at 11:29 am

Looks very delicious and yummy
Reply
ShravsCookBookBlog
October 04, 2013 at 1:02 pm

Oats Upma is very healthy and tempting....do check out my new post veg dum biryani hope u'll like it 🙂
Reply
Veena Theagarajan
October 04, 2013 at 1:04 pm

healthy start for the day. love the shots
Reply
Priya Suresh
October 04, 2013 at 1:35 pm

Nutritious and fibre rich upma, can have it happily anytime.
Reply
See Also
Beefy Bacon Calico Beans Recipe
Shama Nagarajan
October 04, 2013 at 4:23 pm

drooling !!!
Reply
nandoos Kitchen
October 04, 2013 at 5:21 pm

Very healthy and delicious upma.
Reply
Unknown
October 05, 2013 at 7:10 am

Very yummy and healthy.. Tried it today and came out well. I've started following your blog recently and thanks for all the wonderful recipes with clear step-by-step instructions and for the perfect pictures. You rock 🙂
Reply
Raks anand
October 06, 2013 at 3:46 pm

Thanks so much for the immediate feedback 🙂
Reply
SHARMILEE J
October 07, 2013 at 9:56 am

Looks very colorful, my fav upma!
Reply
Dipthi
October 07, 2013 at 12:43 pm

I was waiting for this flaky version since a while. Wud try soon 🙂
Reply
Dipthi
October 07, 2013 at 12:44 pm

I was waiting for this flaky version since a while. Wud try soon 🙂
Reply
Madhavi K
October 08, 2013 at 8:40 pm

One of my fav upma's Rak's. I make it atleast twice a week. Yours look absolutely beautiful! Agree with you regarding the cooking especially when you have festivals back to back and we are blogging about it!
Reply
vinod
October 10, 2013 at 11:30 am

Oats क्या होता है
Reply
Madhan Kumar
January 14, 2014 at 4:46 am

Thank you very much for this wonderful recipe...
Reply
SUSHMASATEESH BASWA
January 31, 2014 at 12:53 pm

looks yummy! would try this soon
Reply
Ramya
February 17, 2014 at 1:29 pm

Nice recipe! looks very delicious and healthy.. one question, you have mentioned that you used instant oats, I usually buy normal (non instant version) oats from Quaker. In that case will the same amount of water be enough? and are there any other changes that I need to make to the above recipe? Please clarify. Thanks
Reply
Raks anand
February 17, 2014 at 1:38 pm

My be a little more water, otherwise same.
Reply
Abi
February 22, 2014 at 7:32 am

Hi Raks, I am serious follower of your blog... today made this receipe .... the thing is oats became very sticky and not cooked properly...
I followed the same measurement and timing.. Can you please let me know, where I had went wrong ??
Thanks
Abi
Reply
Bindumadhuri Ganta
May 15, 2014 at 1:31 pm

its very yummyyyyy
Reply
Bindumadhuri Ganta
May 15, 2014 at 1:31 pm

its very yummy to eat and healthy
Reply
vin rocks
July 06, 2014 at 8:14 am

Tried, came out fantastic...
Reply
sanu
July 11, 2014 at 6:58 am

thank you for share with us......
Reply
Renuka Ambbarees
August 21, 2014 at 12:55 pm

Have to roast the oats before preparing upma?
Reply
Raks anand
August 21, 2014 at 12:56 pm

Not necessary
Reply
Renuka Ambbarees
August 26, 2014 at 2:38 pm

Thanks yaar. ....:)
Reply
Malavika Vishwakarma
December 02, 2014 at 5:48 am

Amazingly delicious recipe .... it turned out to be a treat for my tastebuds.... 🙂
Reply
Aiysh
December 03, 2015 at 3:54 am

Hye! 🙂
Love your recipes! 🙂
Is it possible that you could also add in the number of calories?
Thanks a tonne
Reply
Swathi.Radhika.Rajgopal
December 30, 2015 at 1:50 am

Oats boletho "jaei" (जौ)
Reply
Preethi Jagadish
July 31, 2016 at 1:59 am

Tried it and tasted yummy ! 🙂
Reply

FAQs

How many calories are in one bowl of oats at UPMa? ›

1. Oats upma calories

Quantity (In Grams)	Oats Upma Calories (kcal)
1 Small cup (100 grams)	124
1 Medium cup (200 grams)	248
1 Large cup (300 grams)	372

Dec 20, 2022

Discover More Details ›

What is the glycemic index of UPMA oats? ›

Glycemic Index Of Upma

The GI scale ranges from 0 to 100, with higher numbers indicating a faster increase in blood sugar. According to The Pharma Innovation Journal, upma falls into the moderate GI category, with a GI of 60-70, depending upon the variety and preparation method.

Keep Reading ›

Are overnight oats healthy? ›

When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.

Keep Reading ›

Which is healthier, poha or upma? ›

Poha is low in calories and high in iron. Upma, on the other hand, is a good source of protein, fiber and healthy fats. Choose the one that fits your nutritional needs and start your day on a healthy note!

Can I eat rava upma for weight loss? ›

The high fibre content in rava upma helps to keep you feeling full for longer, reducing your overall calorie intake throughout the day. Additionally, rava upma is relatively low in fat and can be made with minimal oil or ghee, further reducing the calorie content of the dish.

Learn More Now ›

What not to add in overnight oats? ›

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

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Is it okay to eat overnight oats every morning? ›

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

Find Out More ›

Do overnight oats spike blood sugar? ›

Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.

Which type of oats is best? ›

Foods with a high glycemic index cause more rapid spikes in blood sugar, while foods lower on the glycemic index provide a slower release of energy and can help stabilize blood sugar ( 11 ). For this reason, steel-cut or rolled oats may be the best choice to support better blood sugar control.

What is a healthy oatmeal brand? ›

Nature's Path Steel Cut Oatmeal

These are exactly what you're looking for when it comes to the healthiest steel-cut oats: They're coarsely cut for great texture made from organic whole-grain oats. They're versatile to slow cook or make on the stove top, then top with a medley of fruit and nut butter.

Read The Full Story ›

How many calories in a bowl of upma? ›

You can consume up to one serving of upma every day which is around 155 grams. There are around 132 calories in upma per one serving or 155 g. Calories in upma are very low and one serving provides you over 10% of the daily advised nutrition intake. This makes upma a healthy and wise choice to start your day with.

Show Me More ›

How many calories in a full bowl of oats? ›

The entire bowl should come out to around 300 to 400 calories, which is enough for a satiating breakfast, to fuel a run later in the day, or to recover postrun.

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How much oats is 100 calories? ›

100 calories of oats is around 27 grams, . and as you're going to see here, it's not the biggest .

Read On ›

Is oats high in calories? ›

Oatmeal is low in calories and high in fibre and protein. Half cup dry oatmeal made with water acounts for 150 calories, 3 grams of fat, 27 grams of carbs, 4 grams of fibre, 1 gram of sugar and 5 grams of protein. To maximise satiety and prevent blood sugar spike, add a bit more fibre, fat and protein to your oatmeal.

Know More ›

Oats upma recipe | Indian oats breakfast - Raks Kitchen (2024)

Why I love this

1. Oats upma recipe for weight loss

2. Oats upma in South Indian style

3. Vegetables

4. Steel cut oats upma

Recipe card

Oats upma recipe

Ingredients

To temper

Instructions

Notes

Stepwise images

Tempering oats upma

Cooking oats fluffy

Other Healthy & Tasty Oats

Reader Interactions

Comments

Leave a Reply

FAQs

How many calories are in one bowl of oats at UPMa? ›

What is a healthy oatmeal brand? ›