Calories in Oats Idli Recipe (Instant Oats Idli)

How many calories does one Oats Idli have

One Oats Idli gives 30 calories. Out of which carbohydrates comprise 20 calories, proteins account for 6 calories and remaining calories come from fat which is 4 calories.  One Oats Idli provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

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Although the original idli itself is quite nutritious, this innovative version of Oats Idli is even more wholesome and filling.This instant oats idli has only 1 hour of resting time. No fermenting time needed. Learn how to make Oats Idli.

To make oats idli, you have to blend the rolled oats and urad dal to a smooth powder. Add water, curd, ginger-green chilli paste and salt, mix well and keep aside for 1 hour to rest. Just before steaming the idlis add very little fruit salt and 2 tsp of water and mix well. Finally pour into idli moulds and steam in a steamer. Hot Instant Oats Idlis are ready for serving.

In these healthy oats idli for diabetics, high glycemic index rice is replaced with oats. Further it has been combined with urad dal to reduce its overall low glycemic index. These healthy oats idlis can be enjoyed by heart patients and those with high cholesterol levels too. The beta-glucagon in oats is known to manage blood sugar and cholesterol levels both.

You can also add some boiled veggies like finely chopped carrot, French beans and caulifower to the oats idli batter to enhance the fibre content further. Curd has been added to the batter to give slight sourness which is so very peculiar about the idli and it also helps in lending a slight fermentation touch.

These instant oats idli can be prepared any time, since the batter needs to be rested only for 1 hour. However, this also means that the idlis will not rise enough when cooked, so don’t worry when you see a flat outcome. If you wish to have very soft idlis which are slight puffed as well, you can add 1 tsp of fruit salt to the batter just before steaming as mentioned in the recipe below.

Is Oats Idli healthy

Oats idli is a healthy breakfast option made with oats, curd, and minimal oil, making it light yet nourishing. Oats are rich in fiber, essential minerals, and antioxidants that help improve digestion and overall wellness. Compared to traditional rice idli, oats idli offers better satiety and balanced nutrition.

Regular consumption of healthy oats idli supports gut health, boosts energy levels, and helps maintain stable blood sugar. Its steamed cooking method preserves nutrients while keeping calories low, making it suitable for people of all age groups seeking a wholesome meal.

Let's understand the Ingredients.

What's good.

1. Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal. 

2. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

3. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Is Oats Idli Good for Diabetes

Oats idli is good for diabetes because oats have a low glycemic index, which helps prevent sudden spikes in blood sugar levels. The soluble fiber in oats slows down carbohydrate absorption, making it a safer breakfast choice for diabetics.

Including oats idli for diabetes management can improve insulin sensitivity when paired with protein-rich accompaniments like sambhar or curd. It keeps you fuller for longer and reduces unhealthy snacking, which is crucial for blood sugar control.

Is Oats Idli Good for Heart Health

Oats idli is good for heart health as oats contain beta-glucan fiber that helps lower bad cholesterol (LDL). This reduces the risk of heart disease and supports healthy blood circulation when consumed regularly.

The low oil and steamed preparation of heart-friendly oats idli helps maintain healthy blood pressure levels. Adding vegetables further increases antioxidants and nutrients, making it an ideal choice for a heart-healthy diet.

Is Oats Idli Good for Weight Loss

Oats idli is good for weight loss due to its high fiber content, which promotes fullness and reduces overall calorie intake. It is low in fat and calories while being nutritionally dense, making it ideal for weight-conscious individuals.

Eating oats idli for weight management helps control hunger pangs and supports a healthy metabolism. When paired with nutritious sides like vegetable sambhar, it becomes a satisfying meal without adding excess calories.

Is Oats Idli Good for Senior Citizens

Oats idli is good for senior citizens because it is soft, easy to digest, and gentle on the stomach. Oats provide essential nutrients like magnesium, iron, and fiber, which support bone health and digestion in older adults.

The light texture and low spice level of oats idli for seniors make it suitable for those with dental or digestive issues. It also helps manage cholesterol, blood sugar, and overall energy levels, promoting healthy aging.

What is a Healthy Chutney to have with Oats Idli?

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Coconut Coriander Green Chutney for Dosa, Dosa Green Chutney

Can healthy individuals have Oats Idli ?

This is healthy and much better than the traditional idli recipe. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.       

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts. 

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

How to burn 30 calories that come from one Oats Idli?

Note: These values are approximate and calorie burning differs in each individual.