With busy schedules and the constant need to manage weight, energy levels, and overall health, finding the right balance in your meals can feel like a challenge. Are you also looking to lower cholesterol, manage blood sugar, or simply add more nutrients? Well, the simplest solution is nutritious masala oats recipes! These are high in fibre, protein, and essential minerals, adding a flavourful twist with spices for a delicious, satisfying meal that supports your health goals.
Confused about the best ways to eat masala oats healthily? This blog lists carefully selected seven quick and easy oats masala recipes that are healthy and bursting with the goodness of Indian spices. Plus, we’ll explore the benefits of using spices that will make oats your go-to ingredient for any meal of the day. So, let’s get started!
Table Of Contents
1. How To Make Masala Oats At Home? 7 Masala Oats Recipes
2. Which Masala Is Best For Oats?
3. Are Masala Oats Actually Healthy?
4. The Final Say
5. FAQs
6. References
How To Make Masala Oats At Home? 7 Masala Oats Recipes
Tired of plain oatmeal? So, let’s spice healthy Indian snacks with these seven delicious and easy-to-make masala oats recipes:
1. Mixed Veggies & Chickpea Oats Masala
This hearty recipe combines oats' fibre-rich benefits with chickpeas' plant-based protein and the vitamins from mixed vegetables. Oats regulate blood sugar, improve digestion, and lower cholesterol. Chickpeas add protein and fibre, which keep you feeling full and energised. Mixed vegetables like carrots, peas, and bell peppers are full of essential minerals and antioxidants and support immunity and wellness.
Ingredients:
- Oats: 1 cup
- Chickpeas (cooked): 1/2 cup
- Mixed veggies (carrot, peas, bell pepper): 1 cup
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Green chilli: 1 (finely chopped)
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chilli powder: 1/2 tsp
- Garam masala: 1 tsp
- Salt: to taste
- Water: 2 cups
- Olive oil: 1 tsp
Steps to Make this Oats Masala Recipe:
1. Heat oil in a clean pan and add chopped onions. Saute till golden.
2. Add ginger-garlic paste and green chilli, and cook for a minute.
3. Add chopped tomatoes and properly cook till they soften.
4. Mix well with turmeric, red chilli powder, and garam masala.
5. Stir in the mixed veggies and cook for 2-3 minutes.
6. Add the chickpeas and oats and mix thoroughly.
7. Pour in the water, season with salt, and bring it to a boil.
8. Reduce the heat, cover properly, and cook for 5-7 minutes until oats are cooked and the water is absorbed.
9. Serve hot, garnished with coriander leaves, pair it with a side of yoghurt or a leafy green salad.
2. Baked Masala Oats Pancakes
These savoury pancakes give a way to enjoy a healthy breakfast or snack. Oats, rich in soluble fibre, promote heart health and aid digestion. The addition of spices and vegetables provides a burst of flavour and nutrients. Baking the pancakes makes them a low-fat option compared to frying, making them ideal for Weight Watchers.
Ingredients:
- Oats: 1 cup
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Green chilli: 1 (chopped)
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chilli powder: 1/2 tsp
- Cumin seeds: 1 tsp
- Salt: to taste
- Baking powder: 1/2 tsp
- Water: 1/2 cup
- Oil (for greasing): as needed
Steps to Make this Oats Masala Recipe:
1. Preheat the oven. In a bowl, mix oats, chopped onions, tomatoes, and green chilli.
2. Add ginger-garlic paste, turmeric, red chilli powder, quality cumin seeds, baking powder, and salt.
3. Slowly add water to form a thick batter.
4. Grease a baking tray and spread the batter evenly.
5. Bake for nearly 15-20 minutes until golden and firm.
6. Cut into pieces and serve hot immediately.
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3. Mixed Seeds Oats Masala Paniyaram
This dish combines the wholesome goodness of oats with the nutritional benefits of mixed seeds like pumpkin, sunflower, and sesame seeds. Oats provide a steady release of protein-energy, while the seeds add healthy fats, magnesium, and zinc for heart health and immunity. These nutritious Indian breakfast recipes are a great choice for breakfast or an evening snack, offering a delightful balance of texture and flavour.
Ingredients:
- Oats: 1 cup
- Mixed seeds (pumpkin, sunflower, sesame): 2 tbsp
- Onion: 1 (chopped)
- Green chilli: 1 (chopped)
- Ginger-garlic paste: 1 tsp
- Curry leaves: a few
- Turmeric powder: 1/2 tsp
- Red chilli powder: 1/2 tsp
- Salt: to taste
- Water: 1/2 cup
- Oil (for greasing): as needed
Steps to Make this Oats Masala Recipe:
1. In a bowl, mix oats, chopped onion, green chilli, curry leaves, ginger-garlic paste, turmeric, and red chilli powder.
2. Add the mixed seeds and salt.
3. Gradually add water to form a thick batter.
4. Heat a paniyaram pan, grease it with oil, and pour a spoonful of batter into each cavity.
5. Cook on medium heat until the sides turn golden and crispy.
6. Flip the paniyarams and cook on the other side.
7. Serve hot with coconut chutney or dip.
4. Sambar Mixed Oats Masala Porridge
This porridge is a nutrient-packed meal, combining the fibre of oats with the protein of mixed lentils and the flavours of traditional sambar spices. These weight-loss oats recipes for Indians are a wholesome option for breakfast, lunch, or dinner. Lentils provide most of the amino acids for muscle repair, while oats help with satiety and weight management. The sambar spices, especially turmeric, add anti-inflammatory properties.
Ingredients:
- Oats: 1 cup
- Mixed lentils (toor dal, moong dal): 1/2 cup
- Sambar powder: 1 tbsp
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Green chilli: 1 (chopped)
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Water: 3 cups
- Salt: to taste
- Oil: 1 tsp
- Mustard seeds: 1 tsp
- Curry leaves: a few
Steps to Make this Oats Masala Recipe:
1. Heat healthy olive oil and add mustard seeds.
2. Once they splutter, add curry leaves, chopped onions, ginger-garlic paste, and green chilli.
3. Saute for a minute, then add chopped tomatoes, turmeric, and sambar powder.
4. Add mixed lentils, water, and salt. Bring to a boil.
5. Add oats and cook on low heat until the oats are soft and the porridge thickens.
6. Serve it hot with a small spoon of ghee or steamed vegetables for a balanced meal.
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5. Oats Masala Idli With Mixed Lentils
These soft idlis are a fusion of oats and mixed lentils, providing a good mix of fibre and protein. This dish is perfect for gut health, weight loss, and muscle repair. The fermentation process makes the idlis light and easy to digest, while the lentils add a savoury, nutty flavour.
Ingredients:
- Oats: 1 cup
- Mixed lentils (urad dal, moong dal): 1/2 cup
- Rice flour: 2 tbsp
- Ginger: 1-inch piece (grated)
- Green chilli: 1 (finely chopped)
- Turmeric powder: 1/2 tsp
- Salt: to taste
- Water: as needed
- Eno fruit salt: 1/2 tsp
Steps to Make this Oats Masala Recipe:
1. Grind the oats and mixed lentils into a fine batter.
2. Add rice flour, grated ginger, chopped green chilli, turmeric powder, and salt.
3. Mix well and add water to form a thick batter.
4. Add Eno fruit salt and mix gently.
5. Grease idli moulds and pour the batter into them.
6. Steam for 10-15 minutes until the idlis are fluffy.
7. Serve hot with mint chutney or sambar.
6. Roasted Oats Masala Bread Rolls
These bread rolls are a creative way to use oats and make a delicious yet healthy snack. The toasted oats provide fibre, while the chickpea filling offers protein and essential nutrients. Roasting the rolls instead of frying keeps the fat content low, making them healthier for those watching their weight.
Ingredients:
- Oats: 1 cup
- Bread slices: 6
- Chickpeas (boiled): 1/2 cup
- Onion: 1 (chopped)
- Green chilli: 1 (chopped)
- Cumin seeds: 1 tsp
- Coriander powder: 1/2 tsp
- Salt: to taste
- Oil: for roasting
Steps to Make this Oats Masala Recipe:
1. Toast the oats in a pan until they turn golden brown.
2. For the filling, mash chickpeas and mix with chopped onions, green chilli, cumin seeds, coriander powder, and salt.
3. Trim the edges of the fresh bread slices and carefully roll them flat with a rolling pin.
4. Spread the chickpea filling on the bread slices and roll them up tightly.
5. Heat olive oil and lightly roast the rolls on all sides until golden.
6. Serve hot and pair these rolls with a tangy tomato dip for a complete snack.
7. Shredded Greens Oats Masala Soup
This soup is light, refreshing, and highly nutritious. The oats add creaminess and fibre, while the shredded greens, like spinach, kale, or fenugreek, are rich in vitamins A, C, and K, which boost immunity and bone health. The warm spices like cumin and turmeric aid in digestion and reduce inflammation. Best enjoyed hot as healthy dinner ideas for a comforting and healthy meal.
Ingredients:
- Oats: 1/2 cup
- Mixed greens (spinach, kale, fenugreek): 1 cup (shredded)
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Cumin seeds: 1 tsp
- Turmeric powder: 1/2 tsp
- Ginger-garlic paste: 1 tsp
- Salt: to taste
- Water: 3 cups
Steps to Make this Oats Masala Recipe:
1. Heat olive oil, add cumin seeds and let them splutter.
2. Add chopped onions and ginger-garlic paste, and cook until soft.
3. Add tomatoes, turmeric, and salt. Properly cook for a few minutes until tomatoes soften.
4. Add the shredded greens and cook for 2-3 minutes.
6. Stir in oats and water and bring to a boil.
7. Reduce heat and simmer for 5-7 minutes until the soup thickens.
8. Serve hot with a slice of multigrain toast and a squeeze of lemon juice.
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
Which Masala Is Best For Oats?
The "best" masala for oats really depends on your taste! But here are a few popular and flavourful options. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
- Garam Masala: The benefits of garam masala adds a rich and aromatic flavour.
- Sambar Powder: A South Indian staple, it gives your oats a tangy and slightly spicy kick.
- Turmeric Powder: A powerful antioxidant, turmeric adds subtle warmth and a beautiful golden colour.
- Ginger-Garlic Paste: This dynamic duo adds a pungent and flavourful base to your masala oats.
- Cumin Powder: This earthy spice adds a depth of flavour and complements many other spices.
- Panch Phoron: This Bengali five-spice blend (fennel, nigella, mustard, cumin, and fenugreek) adds a unique and aromatic flavour.
- Coriander Powder: This earthy spice complements many other flavours and adds a subtle warmth. And there are many more!
Also Read: Try This Comforting & Creamy Mushroom Sauce Recipe
Are Masala Oats Actually Healthy?
Indeed, masala oats can be a very healthy breakfast option! They're a great source of fibre, which helps keep you feeling full and aids digestion. Many spices used in masala oats, like turmeric, ginger, and quality cumin, have anti-inflammatory properties and can support your immune system. However, it's important to make them healthily.
To make them healthy, choose plain oats, use fresh veggies and lean protein, and limit added sugar and unhealthy fats. You can enjoy a delicious plus nutritious bowl of masala oats every morning by making smart choices and focusing on whole, unprocessed ingredients!
Also Read: Learn All About A High-Protein Diet For Muscle Building & Get A 7-Day Plan!
The Final Say
So there you have it! With these seven delicious and nutritious quick oats masala recipes and a deeper understanding of the incredible health benefits of spices, you're well on your way to enjoying your breakfast mealtime. Experiment with different spices, flavours, and toppings to find your perfect masala oats combination. And enjoy this wholesome and flavourful breakfast option. Happy cooking!
FAQs
1. Can I eat masala oats with milk?
Absolutely! While masala oats traditionally shine when cooked in water, adding milk can enhance their creaminess and nutritional value. You can enjoy them with milk or even cook them directly in milk for a richer flavour.
2. How to make masala oats for weight loss?
To make masala oats for weight loss, focus on including low-calorie ingredients. Use low-fat milk or water, and add plenty of vegetables like spinach, mushrooms, and bell peppers. Include lean protein eggs or tofu, and top with a sprinkle of seeds for added fibre and healthy fats.
3. Can I eat masala oats at night?
Yes, you can definitely enjoy masala oats at night! Oats are a light and easily digestible option for a late-night snack. Opt for a lighter version with minimal oil and spices, and avoid adding any sugary toppings.
References
- https://cookpad.com/in/search/masala%20oats
- https://www.yummytummyaarthi.com/masala-oats-recipe/
- https://www.cult.fit/live/recipe/masala-oats/RECIPE459#:~:text=Here%20are%20some%20more%20health,%2C%20fibre%2C%20carbohydrates%2C%20etc.
- https://oatslady.com/best-healthy-masala-oatmeal/
- https://cookpad.com/us/search/saffola%20masala%20oats
- https://www.allrecipes.com/recipes/1315/breakfast-and-brunch/cereals/oatmeal/
- https://rakskitchen.net/masala-oats-recipe-vegetable-masala-oats/
About ToneOp Eats
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