Healthy Oats Dosa for Weight Loss

  • Prep Time
    15 min
  • Cook Time
    10 min
  • Serving
  • View

Oats dosa calories are 111 per piece. A meal of 3 pieces of this oats dosa for weight loss provides 333 kcal. The meal is fulfilling and nutritious. Let’s see how to make a gluten-free oats dosa recipe for weight loss.

Possible health benefits from oats dosa for weight loss

Oats and bottle gourd contain soluble fibres and phenolic compounds known to reduce non-communicable disease risk [PMID: 32728756]. Although this oats dosa for weight loss is suggested for the weight loss diet nevertheless, the oats dosa may also help you manage diabetes and heart disease.

Oats dosa may also be helpful for people suffering from high blood pressure and high cholesterol levels.

When fermented in the oats dosa, the soluble fibre forms a viscous blend in the human gut that travels slowly [PMID: 22187640]. This property of oats dosa may help you feel longer as the low-calorie oats dosa you eat may be slowly digested, which is helpful in your weight loss diet and managing obesity.

The oats dosa may also help you as an anti-inflammatory food. This is because of the antioxidants such as flavonoids, phenolics, tocotrienols, avenanthramides, and other oil extracts present in oats, bottle gourd, and other dosa ingredients.

This oats dosa for weight loss is a gluten-free recipe. If you are overweight and have gluten sensitivity, you can consider this gluten-free oats dosa recipe for a weight loss diet.

However, selecting oats in a gluten-free oats dosa recipe is critical. Some oats are processed in the same machines where the wheat is processed. They may not be naturally gluten-free. Read the labels carefully before selecting oats for oats dosa batter.

How this oats dosa for weight loss is different

Generally, the oats dosa recipe is instant, wherein you need to grind the rolled oats, add water, onion, and chillies, and make the oats dosa batter in a usual way. 

However, oats being another cereal, this oats dosa recipe may also have high carbs. If you are on calorie restrictions, add just one to your plate by making oats dosa in this usual way. Because just one oats dosa can overshoot calories limits, thus leaving you high and dry till the next meal.

Eating just one portion of high-calorie oats dos may make you munch more, making your diet plan useless because of the high calories in a single oats dosa. Remember, the objective of the weight loss diet is to apportion the calories in three meals properly without or with less compromise in nutrition. So to make oats dosa for weight loss, the batter should be less in calories.

Further, adding just oats in the oats dosa may not address the nutrition void generated in a low-calorie meal. Hence, we added more vegetables to this oats dosa batter to increase the protein and fibre content.

Paneer and bottle gourd is low in carbs; hence the overall calorie content of the batter may reduce when you add mashed paneer and grated bottle gourd in the oats dosa batter.

Bottle gourd is low in calories, helps digestion and urinary tract infections, and keeps the body hydrated. Bottle gourd has high water content. Adding grated bottle gourd also provides consistency to the oats dosa batter.

Highlights of oats dosa recipe for weight loss

  1. High in fibre – 3 oats dosa with chutney provides you around 17% of the daily fibre requirement of male RDA.
  2. High in minerals – The oats dosa meal provides more than 1/4th daily calcium, iron, phosphorus, chromium, and selenium.
  3. Low in carbs – A 3 oats dosa meal may give just 37 grams of carbs. If you are designing diet for 130 or 150 grams carbs, oats dosa for weight loss is a good alternative.
  4. Just a three-dosa meal is enough to provide 100% RDA of Vitamin B7 and chromium. For a detailed nutritional comparison of oats dosa meal with male and female RDA, please refer comparison below.

Read more weight loss recipes


Ingredients of Oats dosa for weight loss


Oats dosa for weight loss nutrition compared with male and female RDA

Serving size: 3 oats dosa for weight loss

Calories in oats dosa for weight loss

a. Calories in oats dosa for weight loss are 330.84 kCal; as much as 16.54 % of male DRI of 2000 kCal. Therefore, it can attain 22.06 % of female DRI of 1500 kCal.

b. Protein forms 18.50 % of the calories

c. Carbs form 44.18 % of the calories in oats dosa for weight loss.

d. Fats form 34.52 % of the calories.

Macros in oats dosa for weight loss

a. Protein in oats dosa for weight loss – 15.3 gm, particularly 20.40 % of male DRI of 75 gm. Further, it can complete 27.20 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

b. Carbs in oats dosa for weight loss – 36.54 gm, therefore, is 13.29 % of male DRI of 275 gm. Therefore, it can achieve 17.72 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

c. Fats in oats dosa for weight loss – 12.69 gm, notably 19.03 % of male DRI of 66.67 gm. As a result, a woman gets 25.38 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

d. The Fibre in oats dosa for weight loss – 6.78 gm, thus is, 17.84 % of male DRI of 38 gm. Consequently, females get 27.12 % of female DRI of 25 gm.

e. Soluble Fibre – 0.6 gm, particularly 6.00 % of male DRI of 10 gm. Consequently, females will get as much as 6.09 % of female DRI of 9.86 gm.

f. Total Free Sugar – 15.45 gm, which is not only 25.75 % of male DRI of 60 gm but also 30.90 % of female DRI of 50 gm.

Vitamins in oats dosa for weight loss

a. Vitamin A – 32.16 mcg, as much as 3.57 % of male DRI of 900 mcg. Furthermore, women can get as much as 4.59 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.03 mg, particularly 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.06 mg, therefore, is 4.62 % of male DRI of 1.3 mg. Besides, women also get 5.45 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 0.27 mg, notably 1.69 % of male DRI of 16 mg and 1.93 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.09 mg, thus is, 6.92 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 36.54 mcg, therefore, is 121.80 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 94.44 mcg, as much as 23.61 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

i. L-ascorbic acid (Vitamin C) – 5.67 mg, therefore, is 6.30 % of male DRI of 90 mg. Further, it is 7.56 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 0.96 mcg, notably 19.20 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.03 mg, thus is, 0.20 % of DRI of 15 mg for males and females.

l. Vitamin K – 3 mcg, as much as 2.50 % of male DRI of 120 mcg and 3.33 % of female DRI of 90 mcg.

Minerals in oats dosa for weight loss

a. Calcium – 257.61 mg, particularly 25.76 % of DRI of 1000 mg for males and females.

b. Phosphorus – 187.5 mg, therefore, is 26.79 % of DRI of 700 mg for males and females.

c. Iron – 2.28 mg, notably 28.50 % of male DRI of 8 mg and 12.67 % of female DRI of 18 mg.

d. Magnesium – 27.84 mg, thus is, 6.96 % of male DRI of 400 mg and 8.98 % of female DRI of 310 mg.

e. Copper – 150 mcg, as much as 16.67 % of DRI of 900 mcg for males and females.

f. Manganese – 0.24 mg, particularly 10.43 % of male DRI of 2.3 mg and 13.33 % of female DRI of 1.8 mg.

g. Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

h. Zinc – 1.59 mg, notably 14.45 % of male DRI of 11 mg. At the same time, women get 19.88 % of female DRI of 8 mg.

i. Chromium – 60 mcg, thus is, 171.43 % of male DRI of 35 mcg. Besides, women too get 240.00 % of female DRI of 25 mcg.

j. Selenium – 13.41 mcg, as much as 24.38 % of DRI of 55 mcg for males and females.

k. Cholesterol – 80.58 mg,

l. Potassium – 73.98 mg, as much as 1.57 % of DRI of 4700 mg for males and females.

m. Sodium – 32.28 mg, particularly 2.15 % of DRI of 1500 mg for males and females.

n. Omega 3 – 159.39 mg, therefore, is 26.57 % of DRI of 600 mg for males and females,

o. Omega 6 – 223.32 mg, not only 37.22 % of DRI of 600 mg for males and females.


Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Nutritional values of oats dosa for weight loss approximate and may vary. Readers may calculate the nutritional values to their own satisfaction based on the local food data and compare with RDA values as set by the local health authority from time to time.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio


    Step 1

    To make oats dosa for weight loss, first, prepare the vegetables. Wash and chop the onion finely and grate the bottle gourd.

    Step 2

    Take, add 40 gm oats powder. If you don’t have oats powder, don’t worry; take rolled oats and grind it for 1 min. Oats powder is ready.

    Step 3

    To make this recipe, I am taking a 50 gm paneer.

    Step 4

    Add oats powder, mashed paneer, grated bottle gourd, chopped onion, spices, and salt in a bowl.

    Step 5

    Add ½ cup water. Mix well and make your oats dosa batter ready. You don’t need to ferment this oats dosa batter.

    Step 6

    Grease the pan, spread this oats dosa batter onto the flat pan.

    Step 7

    And roast it on both sides. Since we add paneer and vegetables, the oats dosa may not be crispy. Please note.

    Step 8

    Our healthy high, protein oats dosa for weight loss is ready to serve. We can have three oats dosa in your weight loss meal with curd or chutney.

    You May Also Like

    Leave a Review

    Your email address will not be published. Required fields are marked *