Why Oats Upma Works for Weight Loss

Shradha Jaswal Paroolkar

— 2 min read
Oats Upma for weight loss
  • High in soluble fiber (beta-glucan) – keeps you full and improves cholesterol levels.
  • Low GI food – prevents sugar spikes and crashes.
  • Protein boost when paired with dal or curd.
  • Filling yet light – ideal for those who crave something hearty but healthy.

💡 Want more ideas? Read our full guide: Best Indian Breakfasts for Weight Loss.

 

Ingredients (Serves 2)

  • Rolled oats: 1 cup
  • Onion: 1 medium, chopped
  • Carrot, beans, peas, capsicum: 1 cup, chopped
  • Green chili: 1, slit
  • Ginger: 1 tsp, grated
  • Curry leaves: 6–8
  • Mustard seeds: ½ tsp
  • Oil: 1 tsp
  • Water: 2 cups
  • Salt: to taste
  • Coriander leaves: for garnish

 

Method

  1. Dry roast oats in a pan for 2–3 minutes until slightly crisp. Set aside.
  2. Heat oil in a pan, add mustard seeds, curry leaves, and green chili.
  3. Add onions and ginger, sauté until soft.
  4. Add chopped vegetables and cook for 3–4 minutes.
  5. Pour in water and salt, bring to a boil.
  6. Stir in roasted oats, cook until fluffy and water is absorbed.
  7. Garnish with coriander leaves and serve hot.

 

Nutritional Value (1 serving)

  • Calories: ~250 kcal
  • Protein: 8 g
  • Fiber: 7 g
  • Fat: 5 g

👉 Wondering if oats are better than dalia for your body type? Call us at +91 7057063984 and we’ll help you make the right choice.

Rolled Oats Poha for weight loss

Tips to Make Oats Upma Healthier

  • Add roasted peanuts or sprouts for extra protein.
  • Use more vegetables to increase fiber and micronutrients.
  • Pair with a bowl of low-fat curd for a balanced meal.
  • Avoid instant oats — stick to rolled oats for maximum nutrition.

📅 Want personalised oats-based recipes for weight loss? Schedule a consultation here.

 

Explore More Healthy Breakfast Recipes

👉 Or return to the full guide: Best Indian Breakfasts for Weight Loss

 

The Bottom Line

Oats Upma is a delicious, healthy twist on the traditional upma that provides fibre, protein, and long-lasting energy while being low in calories. It’s an ideal choice for anyone looking to lose weight without giving up taste or comfort.

In my years of practice, I love helping clients add such modern Indian twists to their meal plans so they can enjoy weight loss that is both effective and sustainable.

👉 Start your transformation today:
📞 Call/WhatsApp: +91 7057063984
📅 Book your Initial Nutrition Counselling Session

Read more