Do your busy mornings or hectic schedules often force you to compromise on nutrition? If this resonates with you, it's time to explore an easy, wholesome, and flavourful solution—masala oats! Known for their versatility, the masala oats recipe for weight loss offers high fibre, protein, and essential minerals, making them a favourite among health enthusiasts.
Their ability to keep you full while curbing those pesky snack cravings makes them an ideal weight-loss choice. But the best part is its nutritious touch; these oats can transform into delicious recipes that satisfy your taste buds and fitness goals. From a comforting bowl of vegetable masala oats to innovative options, there’s something for every palate.
This blog lists five recommended nutritious masala oats recipes for weight loss that are easy to prepare and offer unique flavours. You’ll also get tips on how to include masala oats seamlessly. So, let’s explore these masala oats recipes most deliciously!
Table Of Contents
1. Are Masala Oats Good For Weight Loss?
2. 5 Masala Oats Recipes For Weight Loss
3. How To Eat Masala Oats For Weight Loss In 7-Days?
4. The Final Say
5. FAQs
6. References
Are Masala Oats Good For Weight Loss?
Yes, masala oats are good for weight loss! Masala oats are a dietitian’s recommended choice for weight loss due to their high-fibre portion. Fibre helps you feel full and satisfied for longer, which controls cravings and prevents overeating. This is a must for weight management as it enables you to manage your calorie intake effectively.
Furthermore, the soluble fibre in oats slows down the absorption of sugar counts into your bloodstream, preventing blood sugar spikes plus crashes that cause increased cravings and overeating. So, include nutritious masala oats recipes for weight loss while keeping you satisfied and energised.
Also Read: Wholesome Recipe For Dal Khichdi to Nourish Your Body
5 Nutritious Masala Oats Recipes For Weight Loss
Oats are a healthy and versatile grain that can be enjoyed in many ways. Masala oats are a type of oatmeal flavoured with Indian spices. These quick masala oats recipes are delicious and healthy way to start your day and are suitable for a quick and easy lunch or dinner. Let's explore these five nutritious masala oats recipes for weight loss to get you started:
1. Mushroom & Veggies Masala Oats
This recipe combines the goodness of fibre-rich oats, low-calorie mushrooms, and nutritious vegetables like carrots and peas. Oats contain beta-glucan, a healthy type of fibre that reduces cholesterol and keeps you full for longer. Mushrooms are high in B vitamins and selenium, supporting metabolism and immune health. The combination of veggies gives a satisfying and weight-loss-friendly meal.
Ingredients:
- Oats - 1 cup
- Mushrooms (sliced) - ½ cup
- Mixed vegetables (carrots, beans, peas) - ¾ cup
- Onion (chopped) - 1 medium
- Tomato (chopped) - 1 medium
- Garlic (minced) - 2 cloves
- Green chilli (chopped) - 1
- Turmeric powder - ¼ tsp
- Red chilli powder - ½ tsp
- Cumin seeds - ½ tsp
- Water - 2 cups
- Salt - to taste
- Olive oil - 1 tsp
- Fresh coriander (chopped) - for garnish
Steps to Make this Masala Oats Recipe For Weight Loss:
1. Heat olive oil to reduce calorie intake. Add cumin seeds and let them splutter.
2. Sauté garlic and green chilli until aromatic, then add onion and cook until it becomes soft.
3. Stir in chopped tomatoes, turmeric, and red chilli powder. Cook until the tomatoes turn mushy.
4. Add mushrooms and mixed vegetables, sautéing for 3-4 minutes to retain their crunch and nutrients.
5. Pour in water, bring it to a boil, and add oats. Stir well and properly cook on medium heat until thickened.
6. Adjust salt and garnish with coriander. Serve a small bowl (1 serving) for a filling, weight-loss-friendly dinner.
2. Mixed Sprouts Masala Oats
This high-protein masala oats recipe is best for weight loss and maintaining energy. Sprouts like moong and chickpeas offer plant-based protein, fibre, and vitamins. Combined with oats, this recipe promotes digestion, controls hunger, and supports metabolism. It’s a perfect low-calorie meal prep recipe that nourishes your body and keeps you satisfied.
Ingredients:
- Oats - 1 cup
- Mixed sprouts (boiled) - ½ cup
- Onion (chopped) - 1 medium
- Tomato (chopped) - 1 medium
- Green chilli (chopped) - 1
- Ginger-garlic paste - 1 tsp
- Cumin seeds - ½ tsp
- Turmeric powder - ¼ tsp
- Coriander powder - ½ tsp
- Water - 2 cups
- Salt - to taste
- Olive oil - 1 tsp
- Fresh coriander (chopped) - for garnish
Steps to Make this Masala Oats Recipe For Weight Loss:
1. Heat healthy olive oil and add cumin seeds. Let them crackle to release flavour.
2. Add ginger-garlic paste and green chilli. Sauté for 1 minute, then add chopped onions and cook until golden.
3. Mix in tomatoes, turmeric, and coriander powder. Cook until the tomatoes soften.
4. Stir in boiled sprouts, ensuring they are evenly coated with the spices.
5. Pour in water and let it boil. Add oats, stirring occasionally to avoid lumps.
6. Cook until the oats absorb the water and thicken. Add salt to taste.
7. Serve a small portion (¾ cup) for breakfast or lunch, garnished with fresh coriander.
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3. Low-Fat Tofu Masala Oats
Low-fat tofu is packed with protein, calcium, plus iron, making it an ideal weight-loss choice. Combined with high-quality oats, high in fibre, this recipe keeps you full while supporting muscle health and energy. The spices enhance metabolism, helping your body burn calories more effectively.
Ingredients:
- Oats - 1 cup
- Low-fat tofu (cubed) - ½ cup
- Onion (chopped) - 1 medium
- Tomato (chopped) - 1 medium
- Garlic (minced) - 2 cloves
- Green chilli (chopped) - 1
- Turmeric powder - ¼ tsp
- Paprika - ½ tsp
- Garam masala - ½ tsp
- Water - 2 cups
- Salt - to taste
- Olive oil - 1 tsp
- Fresh coriander (chopped) - for garnish
Steps to Make this Masala Oats Recipe For Weight Loss:
1. Heat healthy olive oil and sauté garlic and green chilli.
2. Add onions and cook until soft. Stir in chopped tomatoes, turmeric, paprika, and garam masala.
3. Add tofu cubes and cook gently for 2-3 minutes to prevent breaking.
4. Pour in plain water and bring to a boil. Add oats, stirring occasionally, and cook until thickened.
5. Add salt and garnish with coriander. Serve a single portion (1 cup) as a protein-rich lunch or dinner.
4. Quinoa Mixed Masala Oats
Quinoa and oats are nutritious fibre-rich foods, plant-based protein, and essential minerals like magnesium and potassium. The addition of vegetables boosts its vitamins and antioxidant content. This dish is light yet filling, perfect for weight loss and improving digestion.
Ingredients:
- Oats - 1 cup
- Cooked quinoa - ½ cup
- Mixed vegetables (carrots, peas, beans) - ¾ cup
- Onion (chopped) - 1 medium
- Tomato (chopped) - 1 medium
- Ginger-garlic paste - 1 tsp
- Cumin seeds - ½ tsp
- Turmeric powder - ¼ tsp
- Coriander powder - ½ tsp
- Water - 2 cups
- Salt - to taste
- Olive oil - 1 tsp
- Fresh coriander (chopped) - for garnish
Steps to Make this Masala Oats Recipe For Weight Loss:
1. Heat healthy olive oil, add cumin seeds and let them splutter.
2. Sauté ginger-garlic paste and onions until golden.
3. Add tomatoes, turmeric, and coriander powder, cooking until the tomatoes soften.
4. Add mixed vegetables and sauté for 2-3 minutes to keep them slightly crunchy.
5. Pour in plain water, bring to a boil, and add oats and cooked quinoa. Stir until the mixture thickens.
6. Add salt and garnish with coriander. Serve a medium portion (¾ cup) for dinner to support weight loss.
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5. Mixed Nuts & Seeds Masala Oats
These recipes of healthy Indian snacks with low calories offer a blend of healthy fats, protein, and antioxidants. Nuts like almonds plus walnuts are rich in omega-3 fatty acids, while seeds like flaxseeds and pumpkin seeds promote heart health and reduce inflammation. Oats add fibre, supporting digestion and long-lasting satiety.
Ingredients:
- Oats - 1 cup
- Mixed nuts (almonds, walnuts, cashews) - ¼ cup
- Mixed seeds (flaxseeds, pumpkin seeds, sesame seeds) - 2 tbsp
- Onion (chopped) - 1 medium
- Tomato (chopped) - 1 medium
- Garlic (minced) - 2 cloves
- Green chilli (chopped) - 1
- Turmeric powder - ¼ tsp
- Red chilli powder - ½ tsp
- Water - 2 cups
- Salt - to taste
- Olive oil - 1 tsp
- Fresh coriander (chopped) - for garnish
Steps to Make this Masala Oats Recipe For Weight Loss:
1. Heat healthy olive oil and sauté garlic and green chilli.
2. Add onions and properly cook until translucent, then stir in tomatoes, turmeric, and red chilli powder.
3. Add mixed nuts and seeds, lightly toasting them for 2 minutes to enhance their flavour.
4. Pour in plain water and bring to a boil. Stir in oats and cook until the mixture thickens.
5. Add salt and garnish with coriander. Serve a small portion (¾ cup) for a nutrient-dense breakfast or snack.
Also Read: 5 Benefits Of Grilled Paneer For Weight Loss And 3 Healthy Diet Recipes!
How To Eat Masala Oats For Weight Loss In 7-Days?
The daily serving of Masala Oats for weight loss depends on your body, activity, and daily routine. A good starting point is 50 grams (about 1/2 cup) of raw oats with veggies daily. This helps control blood sugar, keeps you feeling full, and may help reduce fat and carb absorption. You can enjoy it as a healthy breakfast for weight loss or a dinner meal.
However, limiting your total daily intake to no more than 250 grams is best to avoid potential digestive issues and nutrient deficiencies. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
Note this chart for reference and try out what best suits your dietary needs:
Day | Recipe | How to Serve | Nutritional Benefits |
Day 1 | Mushroom & Veggies Masala Oats | Serve 1 small bowl with a side of cucumber slices. | Mushrooms are low in calories and high in vitamin D, boosting fat metabolism. Vegetables add fibre, keeping you full longer. |
Day 2 | Carrot & Peas Masala Oats | Serve 1 medium bowl with a dash of lemon juice. | Carrots are rich in beta-carotene and antioxidants, aiding digestion. Peas provide plant-based protein and fibre to curb hunger. |
Day 3 | Low-Fat Paneer Masala Oats | Serve 1 small bowl with steamed broccoli or sautéed spinach on the side. | Paneer offers protein and calcium, maintaining muscle mass while promoting fat burning. |
Day 4 | Quinoa & Veggie Masala Oats | Serve 1 medium bowl with a small green salad. | Quinoa offers fibre and amino acids, supporting digestion and reducing bloating. |
Day 5 | Tomato & Basil Masala Oats | Serve 1 small bowl as an evening snack with herbal tea. | Tomatoes give lycopene and antioxidants, improving metabolism and reducing inflammation. |
Day 6 | Spinach & Sweet Corn Masala Oats | Serve 1 small bowl with carrot and celery sticks on the side. | Spinach provides iron and magnesium for energy, while corn offers natural sweetness and dietary fibre for digestion. |
Day 7 | Coconut & Curry Leaves Masala Oats | Serve 1 small bowl with lightly sautéed zucchini. | Curry leaves enhance fat metabolism, and coconut gives healthy fats that keep you full and energised. |
Also Read: Here Are 10 Wholesome & Healthy Snacks For Kids To Enjoy Any Time!
The Final Say
So, there you have it! Focus on creating flavourful and satisfying recipes to make the most of masala oats recipes for weight loss. Experiment with cumin, turmeric, and ginger to boost metabolism and enhance taste. Mix in colourful vegetables like spinach, carrots, and bell peppers for added nutrients and fibre. So, enjoy your masala oats as part of a sustainable weight loss plan.
FAQs
1. Are oats good for weight loss?
Yes, oats can be a helpful part of a weight loss diet. They're packed with fibre, which keeps you feeling full and satisfied, helping you control cravings and avoid overeating.
2. What's the difference between oats and masala oats?
Regular oats are simply rolled or ground oats. Masala oats are a flavourful Indian dish where oats are cooked with cumin, turmeric, and ginger, along with onions, tomatoes, and peppers.
3. How to make masala oats for weight loss with brown rice?
To make masala oats with brown rice for weight loss, start by cooking the oats and brown rice together and sauté onions, peppers, and other boiled vegetables. Once they are cooked, combine them with the sautéed vegetables and spices to taste.
References
- https://cookpad.com/in/recipes/9831996-masala-oats-recipe-for-weight-loss
- https://www.natashamohan.com/masala-oats-for-weight-loss-recipe/
- https://www.youtoocancook.net/2014/08/masala-oats-oats-porridge-for-weight.html
- https://www.vecurawellness.com/blog/oats-recipes-for-weight-loss/
- https://www.cult.fit/live/recipe/masala-oats/RECIPE459#:~:text=Masala%20oats%20are%20very%20flavourful,oats%20good%20for%20weight%20loss.
- https://www.indianfoodforever.com/indian-breakfast/masala-oats.html
- https://hebbarskitchen.com/oatmeal-recipe-oats-recipes-weight-loss/
- https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/4-ways-to-eat-oats-to-boost-your-weight-loss-plan/articleshow/63300407.cms#:~:text=Phase%201%3A%20Eat%20oatmeal%20for,the%20rest%20of%20the%20meals.
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