Oats Upma Recipe For Weight Loss
When I started my weight loss journey, I craved flavorful yet healthy meals that didn’t make me feel deprived. That’s when I discovered Oats Upma—a perfect combination of nutrition, taste, and satiety. This light yet filling dish quickly became my go-to breakfast or dinner option.
If you’re looking for a low-calorie, high-fiber meal, Oats Upma is a must-try. Not only is it quick to prepare, but it’s also packed with essential nutrients that support weight loss while keeping you energized.
Why Oats Upma is Great for Weight Loss?
Oats Upma is an excellent weight-loss-friendly meal because:
- High in Fiber – Keeps you full longer and prevents overeating.
- Low in Calories – A satisfying meal without excess calories.
- Boosts Metabolism – Ingredients like spices and vegetables aid digestion.
- Rich in Protein – Supports muscle repair and weight management.
- Easy to Digest – Light on the stomach and gut-friendly.
Oats Upma Recipe for Weight Loss
Ingredients:
- 1 cup rolled oats
- ½ cup chopped vegetables (carrots, beans, capsicum, etc.)
- 1 small onion, finely chopped
- 1 green chili, finely chopped
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- 5-6 curry leaves
- ½ teaspoon turmeric powder
- ½ teaspoon salt (or as per taste)
- 1 tablespoon oil (olive oil or coconut oil preferred)
- 1 ½ cups water
- 1 tablespoon lemon juice
- Fresh coriander leaves for garnish
Instructions:
- Dry roast the oats in a pan for 2-3 minutes until they turn slightly golden and aromatic. Keep aside.
- Heat oil in a pan and add mustard seeds, cumin seeds, and curry leaves.
- Once they start to splutter, add onions and green chilies, sauté until onions turn translucent.
- Add chopped vegetables and cook for 3-4 minutes until they soften slightly.
- Mix in turmeric powder and salt, then add 1 ½ cups of water.
- Bring it to a boil and gradually add roasted oats, stirring continuously to avoid lumps.
- Cook for 3-4 minutes until oats absorb the water and reach a soft, upma-like consistency.
- Turn off the heat, add lemon juice, and mix well.
- Garnish with fresh coriander and serve hot!
💡 Tip: For extra protein, add boiled chickpeas or tofu cubes.
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Conclusion
If you’re looking for a wholesome, weight-loss-friendly meal, Oats Upma is a perfect choice. It’s a great alternative to traditional upma, offering fiber, essential nutrients, and a burst of flavors. Plus, it aligns with a healthy lifestyle without compromising on taste.
For more nutritious and weight-loss-friendly recipes, check out Get Healthy Bites Recipes, where you’ll find plenty of delicious options tailored to your health goals. You might also want to try an Oats Smoothie for Weight Loss, another great way to stay healthy and energized.
Have you tried Oats Upma before? Share your thoughts and variations in the comments below! 😊
FAQs
1. Can I use instant oats instead of rolled oats?
Yes! Instant oats cook faster, but rolled oats provide a better texture.
2. Can I make oats upma in advance?
Yes, but it’s best enjoyed fresh. If needed, store in an airtight container and reheat with a splash of water.
3. How can I make oats upma more protein-rich?
Add tofu, boiled chickpeas, or a side of yogurt for a protein boost.
4. Can I make this recipe without oil?
Yes, use a non-stick pan and dry roast the ingredients instead.
5. Is this recipe suitable for diabetics?
Yes! Oats help regulate blood sugar, making it a diabetic-friendly meal.
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Oats Smoothie for Weight Loss
Looking for a quick and easy way to boost your weight loss journey? This Oats Smoothie for Weight Loss is packed with fiber and nutrients.
Type: NutritionInformation
Cuisine: International
Keywords: Oats smoothie for weight loss, Healthy breakfast smoothie recipes, Weight loss smoothie with oats, Best smoothies for losing weight, Get Healthy Bites recipes
Recipe Yield: 1 serving
Calories: 250 kcal
Preparation Time: PT10M
Cooking Time: PT1M
Total Time: PT11M
Recipe Ingredients:
- ½ cup rolled oats (soaked)
- 1 banana
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1 teaspoon honey (optional)
- ½ teaspoon cinnamon
- ½ teaspoon vanilla extract
- 5-6 ice cubes
Recipe Instructions: Soak the oats in water for 10 minutes. Add all the ingredients to a blender. Blend until smooth and creamy. Pour into a glass and enjoy!
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Pros
- Highly Nutritious – Packed with fiber, protein, and essential vitamins.
- Easy to Make – Requires minimal ingredients and preparation time.
- Supports Weight Loss – Keeps you full longer, reducing calorie intake.
- Boosts Digestion – High fiber content improves gut health.
- Versatile – Can be customized with different fruits, nuts, and seeds.
Cons
- Caloric Intake – Adding too many extras like nut butter or sweeteners can increase calorie count.
- Blending Can Reduce Fiber Benefits – Whole oats are better for digestion than blended ones.
- Taste Preference – Some may not enjoy the texture or mild flavor
- May Not Be Filling for Everyone – Those with higher calorie needs may require additional ingredients.
- Potential Allergies – Some individuals may be allergic to oats or other ingredients like almond milk.