Rolled Oats Upma
Breakfast • India
How to Make Rolled Oats Upma (Traditional & Healthy Version)
Rolled Oats Upma is a nutritious twist on the classic Upma, a beloved South Indian breakfast dish. Traditionally made with semolina (rava), Upma is a staple in households across Tamil Nadu, Karnataka, Andhra Pradesh, and Kerala. The rolled oats version replaces rava with oats, making it high in fiber and ideal for health-conscious eaters. Its savory taste, aromatic tempering of mustard seeds, curry leaves, and the vibrant mix of vegetables make this dish both comforting and wholesome. Upma is often served during busy mornings, festive occasions like Pongal or as part of a wholesome brunch spread. Oats Upma is gaining popularity in urban Indian homes for its ease, quick cooking, and nutritional benefits. The dish is soft, mildly spicy, and packed with the flavors of hing (asafoetida), green chillies, and fresh coriander (dhaniya). It’s a great way to incorporate whole grains into traditional Indian cuisine, keeping the authentic taste and cultural touch intact. Enjoyed with coconut chutney or plain curd (dahi), Rolled Oats Upma is perfect for those looking to balance taste and health. Whether you’re celebrating a festival or just need a power-packed breakfast, this dish is a wonderful choice for all ages and dietary goals.
Ingredients(for 1 medium bowl per person)
- 1 cup Rolled oats (Oats)
- 1 medium, finely chopped Onion (Pyaz)
- 1 small, diced Carrot (Gajar)
- 1/4 cup Green peas (Matar)
- 1, finely chopped Green chilli (Hari mirch)
- 1 tsp, grated Ginger (Adrak)
- 1/2 tsp Mustard seeds (Rai)
- 1 tsp Urad dal (Split black gram)
- 8-10 leaves Curry leaves (Kadi patta)
- 1/8 tsp Asafoetida (Hing)
- to taste Salt (Namak)
- 1 tbsp Oil (Any Indian cooking oil (preferably coconut or groundnut))
- 1.5 cups Water
- 2 tbsp, chopped Fresh coriander (Dhaniya)
- 1 tsp Lemon juice (Nimbu) - optional
Instructions
- 1
Roast the rolled oats on a tawa or pan for 2-3 minutes until lightly fragrant. Set aside.
3 minutes
Roasting oats enhances flavor and prevents sogginess.
- 2
Heat oil in a kadhai. Add mustard seeds and let them splutter. Add urad dal and saute until golden.
3 minutes
Ensure urad dal is roasted well for crunchy texture.
- 3
Add hing, curry leaves, ginger, and green chilli. Saute for a minute until aromatic.
1 minute
Add ginger and green chilli together for balanced heat.
- 4
Add onions and saute till translucent. Add carrots and green peas. Cook for 3-4 minutes until vegetables are tender.
5 minutes
Cover the pan for faster cooking of vegetables.
Why This Dish is Healthy
This dish is a wholesome, low-calorie breakfast that keeps you full for longer, thanks to high fiber and protein content. Oats have a low glycemic index, making Upma diabetic-friendly and great for weight management. With vegetables and minimal oil, it delivers balanced macros without compromising on authentic Indian flavor.
Rolled Oats Upma is rich in dietary fiber from oats, supporting digestive health and satiety. It provides protein from urad dal and peas, complex carbohydrates from oats, and essential vitamins like vitamin A and C from carrots and peas. The dish is low in saturated fat and contains minerals such as iron, potassium, and magnesium. Using minimal oil and plenty of vegetables enhances its nutritional value, making it suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Roast oats evenly for the best texture.
- 💡Tip 2: Use seasonal vegetables for added nutrition and flavor.
- 💡Tip 3: Adjust water quantity for desired consistency—less for firmer Upma, more for softer.
Storage & Serving
Store cooled Upma in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in microwave, adding a splash of water to restore moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
