Prep Time20 min
Cook Time20 min
Instant Oats dosa for weight loss
This instant oats dosa for weight loss can provide you 94 kcal in a single dosa whereas a meal consisting of 3 instant oats dosa can give you 283 kcal, when you add chutney you may get the meal serving of around 330 to 350 kcal however, this dosa is equally tasty without any chutney when served hot.
Such a low calorie meal can be great for your weight loss meal plan. This instant oats dosa meal has considerable proteins and fiber to give you satiety. The batter of this instant oats dosa does not need any fermentation and hence when you crave for a dosa, you can make this oats dosa in 20 minutes as it also requires fewer ingredients. To make this recipe we need only a few ingredients. It is also an onion and garlic free recipe.
I am adding here sweet potato in this instant oats dosa recipe for a variation as sweet potato has the following benefits.
Good for eye health – Sweet potato is loaded with vitamin A that helps to improve eye health, and makes our skin glowing with this improve the immune system.
Good source of fiber – Sweet potato contains fiber, in 100 g sweet potato will get around 3.99 g fiber, and 1.43 gm soluble fiber. Fiber rich foods help to prevent constipation. Fiber rich food also helps to control blood sugar levels, control cholesterol levels, and aids in weight loss. A human body needs 25 to 35 grams of dietary fiber every day to stay healthy.
Loaded with vitamins and minerals – Sweet potato also consists of other nutrients such as manganese, potassium, Magnesium. These nutrients help to manage anxiety and stress it also helps to improve memory. So, try to add sweet potato in your diet as an instant oats dosa or in any other way
Read more Weight loss Recipes
Benefits of Instant oats dosa for weight loss:
- This instant oats dosa contains a good amount of proteins and fiber but on the other hand, it is also low in calories. In a single dosa, you can get nearly 94 calories, we can add this dosa to our diet during rush hours.
- It is a gluten free recipe so, those who have gluten sensitivity issues can also add this instant oats dosa to their diet plan.
- This dosa meal is a fiber rich meal that may help you to feel full for a longer period and may also help to prevent constipation.
Best time to take instant oats dosa for weight loss – Breakfast
Ingredients For Instant Oats Dosa
Single instant oats dosa nutrition
A single instant oats dosa can give you around 94 kcal, 2.57 gm proteins, 12.15 gm carbs, 3.58 gm fats, and 1.86 gm fiber 1.86 gm. To Make this dosa further rich in proteins we can add ¼ cup of soy flour to it because soy as we know is a rich source of proteins you can use. There will be changes in nutritional values accordingly.
We can have 3 instant oats dosa in our diet plan during breakfast or dinner time with little chutney. Though this dosa is very healthy but for weight loss and to maintain a healthy weight, portion control is the key. If we take foods be it healthy more than our body needs, we will put on the weight, so always remember about portion control.
Nutrition in instant oats dosa for weight loss taken as a meal
Instant oats dosa nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 3 instant oats dosa meal
Calories in instant oats dosa
a. Calories in instant oats dosa are 282.39 kCal; as much as 14.12 % of male DRI of 2000 kCal. Therefore, it can attain 18.83 % of female DRI of 1500 kCal.
b. Protein forms 10.92 % of the calories
c. Carbs form 51.63 % of the calories in instant oats dosa.
d. Fats form 34.23 % of the calories.
Macros in instant oats dosa
a. Protein in instant oats dosa – 7.71 gm, particularly 10.28 % of male DRI of 75 gm. Further, it can complete 13.71 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in instant oats dosa – 36.45 gm, therefore, is 13.25 % of male DRI of 275 gm. Therefore, it can achieve 17.67 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in instant oats dosa – 10.74 gm, notably 16.11 % of male DRI of 66.67 gm. As a result, a woman gets 21.48 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in instant oats dosa – 5.58 gm, thus is, 14.68 % of male DRI of 38 gm. Consequently, females get 22.32 % 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 – 1.35 gm, which is not only 2.25 % of male DRI of 60 gm but also 2.70 % of female DRI of 50 gm.
Vitamins in instant oats dosa
a. Vitamin A – 234.39 mcg, as much as 26.04 % of male DRI of 900 mcg. Furthermore, women can get as much as 33.48 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.06 mg, particularly 5.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 5.45 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.15 mg, therefore, is 11.54 % of male DRI of 1.3 mg. Besides, women also get 13.64 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.36 mg, notably 2.25 % of male DRI of 16 mg and 2.57 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.06 mg, thus is, 4.62 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 2.1 mcg, therefore, is 7.00 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 17.16 mcg, as much as 4.29 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.09 mcg, particularly 3.75 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 8.37 mg, therefore, is 9.30 % of male DRI of 90 mg. Further, it is 11.16 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.63 mcg, notably 12.60 % 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 – 11.43 mcg, as much as 9.53 % of male DRI of 120 mcg and 12.70 % of female DRI of 90 mcg.
Minerals in instant oats dosa
a. Calcium – 127.56 mg, particularly 12.76 % of DRI of 1000 mg for males and females.
b. Phosphorus – 88.29 mg, therefore, is 12.61 % of DRI of 700 mg for males and females.
c. Iron – 1.86 mg, notably 23.25 % of male DRI of 8 mg and 10.33 % of female DRI of 18 mg.
d. Magnesium – 9.24 mg, thus is, 2.31 % of male DRI of 400 mg and 2.98 % of female DRI of 310 mg.
e. Copper – 60 mcg, as much as 6.67 % of DRI of 900 mcg for males and females.
f. Manganese – 0.15 mg, particularly 6.52 % of male DRI of 2.3 mg and 8.33 % 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 – 0.09 mg, notably 0.82 % of male DRI of 11 mg. At the same time, women get 1.13 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 0.03 mcg, as much as 0.05 % of DRI of 55 mcg for males and females.
k. Cholesterol – 11.25 mg,
l. Potassium – 149.88 mg, as much as 3.19 % of DRI of 4700 mg for males and females.
m. Sodium – 49.98 mg, particularly 3.33 % of DRI of 1500 mg for males and females.
n. Omega 3 – 13.83 mg, therefore, is 2.31 % of DRI of 600 mg for males and females,
o. Omega 6 – 1570.11 mg, not only 261.69 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of instant oats dosa are approximate and may have variance.
Frequently Asked Questions
Oats dosa are good for health as not only they are gluten free but also rich in proteins and fiber than the traditional dosa made of rice as a base. Foods with vegetables and oats further reduces the glycemic load which may help people manage their sugar levels well. Further this instant oats dosa also has less than 5% of total free sugar when taken as a meal. If you are making this dosa on a non-stick pan, you may skip oil used for greasing, which will make this recipe further healthy in terms of calories. If you are following a low calorie diet plan you would want a recipe that may fit into your meal without breaking the laid restrictions and yet making you feel full till your next meal. This instant oats dosa may be a time saver option for you.
Take a medium size sweet potato, wash it, peel and with the help of greater, use fine size grater. *In this recipe we don’t need to use boiled sweet potato, we are using here raw sweet potato. If you don’t have sweet potato you can use the same quantity of mixed veg like grated carrot and pumpkin instead of sweet potato.
Take a bowl to add 1 cup rolled oats (100 gm), if you are measuring using spoons, then take 15 spoons of rolled oats. *If you don’t have rolled oats you can use instant oats too. However, those who are having gluten sensitivity issues, must avoid instant oats and use rolled oats instead because instant oats may be cross-contaminated. Remember we are not grinding the oats here, so making batter becomes even easy. Although you may grind the rolled oats to make this instant oats dosa that will not be so instant, as you will have to prepare the oats powder.
Here I am using low fat curd, add curd (200 gm) in the rolled oats bowl. *Generally, a 200 gm low fat curd bowl is available in the market but if your curd is homemade and if you are measuring through spoons, it will nearly be 10 spoons. There will be a special taste to the instant oats dosa when you add curd. However, if you are suffering from severe PCOD or have boils or pimples, consult your dietitian before using curd in your diet.
Add grated sweet potato, coriander leaves, cumin seeds, coriander powder, turmeric, and salt as per taste. Mix well add 1/2 cup water to it. Cover it and keep it aside for 10 min. As we know oats can absorb lots of water that’s why we need to keep it aside for some time.
After 10 min again adds 1/2 cup water mix well. Our instant oats dosa batter is ready. For 1 cup oats take 1 cup water. Check for consistency if the batter is too thick add a little more water and if the batter is too thin, add a little more oats.
We can make 8 instant oats dosa from this prepared batter.
Take the flat griddle (tawa), add little oil, and grease it. Remove the extra oil using tissue paper. Make sure that the flat griddle is hot enough to pour the batter.
Take 1 spoon full of the batter to pour it on the flat griddle. *Since this batter is made up of vegetables and oats, you cannot spread the batter as you do in traditional dosa. So you will have to pour and spread gradually if required, to give the dosa its round shape.
Cover it and cook for 5 min on a slow flame.
With the help of a spatula turn the oats dosa upside down, cook properly from both sides, you may add few drops of oil on the top of the dosa. And cook well. If you are using a non-stick griddle, you may not need any oil. The calories in the instant oats dosa would therefore reduce further.
Our healthy instant oats dosa is ready. In the same way, make all the other instant oats dosas. Serve hot with the chutney of your choice. Alternatively, you can also try these instant oats dosas without any chutney or with Chinese red chili sauce or mayonnaise.