3 Healthy Upma Recipes – Nutritious & Flavorful Indian Breakfasts
Explore three delicious and healthy upma variations — vegetable upma, oats upma, and millet upma — packed with fibre, protein and flavor. Ideal for a wholesome Indian breakfast.
Prep Time
15 min
Cook Time
15 min
Serving
4
Difficulty
Intermediate
About These Recipes
These three upma variations offer a modern, health-conscious twist on a classic Indian breakfast. Upma is traditionally made with semolina, but by using vegetables, oats, and millet, these recipes increase fibre, micronutrients, and satiety without compromising on taste. Each variant is light yet filling — great for a balanced morning meal.
Ingredients
- Vegetable Upma (Semolina-based)
- 1 cup semolina (rava / sooji)
- 2 tablespoons oil (or minimal)
- 1 tsp mustard seeds
- 1 tsp urad dal / chana dal (optional)
- 1 medium onion, finely chopped
- Green chillies, slit or chopped (to taste)
- Curry leaves
- 1–2 cups mixed vegetables: peas, carrot, beans, tomato (chopped)
- Salt, to taste
- Water (about 2–2.5 cups, depending on desired consistency)
- Lemon juice (optional)
- Fresh coriander, chopped (for garnish)
- Oats Upma
- 1 cup rolled oats (or quick oats)
- 2 tablespoons oil
- 1 tsp mustard seeds
- 1 small onion, chopped
- 1–2 green chillies, chopped
- Curry leaves
- Vegetables: carrot, peas, capsicum, tomato (chopped)
- Salt, to taste
- Water (approx. 2 cups, adjust as needed)
- Lemon juice (optional)
- Coriander, for garnish
- Millet Upma (e.g., broken wheat / foxtail millet / ragi)
- 1 cup millet (broken wheat / other millet)
- 2 tbsp oil
- 1 tsp mustard seeds
- 1 small onion, chopped
- Green chillies as per taste
- Curry leaves
- 1–2 cups mixed vegetables (peas, carrot, beans)
- Salt, to taste
- Water (2–2.5 cups, depending on millet)
- Lemon juice (optional)
- Fresh coriander for garnish
Nutritional Information
- Vegetable Upma: 260 kcal
- Oats Upma: 280 kcal
- Millet Upma: 300 kcal
Directions
1. Vegetable Upma:
- Roast Semolina: Dry roast semolina in a pan on medium-low heat until light golden and aromatic. Then remove and set aside to cool.
- Tempering: In the same pan, heat oil. Add mustard seeds, let them splutter. Add dal (if using), curry leaves, chillies, and onion. Sauté until onion is translucent.
- Add Vegetables: Add mixed vegetables, salt, and stir for a minute.
- Add Water: Pour in water, bring to a boil.
- Cook Upma: Slowly add the roasted semolina, stirring to avoid lumps. Reduce heat to low, cover, and cook for ~5-7 minutes, stirring occasionally.
- Finish: Turn off heat, add lemon juice (if using), and garnish with chopped coriander.
2. Oats Upma:
- Heat oil in a pan, then add mustard seeds. When they splutter, add curry leaves, chillies, and onion. Sauté till onion softens.
- Add the vegetables and sauté for 2-3 minutes.
- Add water and bring to a simmer.
- Stir in oats, mix well, and cook on a low flame, stirring, until the oats absorb the water and reach desired consistency (~3-5 min).
- Finish with salt, lemon juice, and garnish with coriander.
3. Millet Upma:
- Dry roast the millet (or broken wheat) lightly for a few minutes, then set aside.
- In a pan, heat oil and do the tempering: mustard seeds, curry leaves, chillies, onion.
- Add the vegetables and sauté.
- Add water, bring to a boil, then gently stir in the millet.
- Cover and cook on low heat for 8-10 minutes (depending on millet), or until the millet is cooked through and water is absorbed.
- Turn off heat, stir in lemon juice and garnish with coriander.
4. Tips & Variations
- Spice it up: Add ginger, garlic, or more chiles to boost flavor.
- Protein boost: Throw in peas, beans, or even tofu to up the protein content.
- Texture control: For a softer upma, slightly increase water; for a drier texture, reduce water.
- Oil control: Use minimal oil (or a non-stick pan) for a lighter, healthier version.
- Serve with: Coconut chutney, coriander mint chutney, or curd makes a good side.
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