Instant oats dosa recipe for weight loss

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    3
  • View
    214

Instant Oats dosa recipe for weight loss

This instant oats dosa recipe 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 recpipe for weight loss:

  1. 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.
  2. It is a gluten free recipe so, those who have gluten sensitivity issues can also add this instant oats dosa to their diet plan.
  3. 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 recipe for weight loss – Breakfast

Ingredients

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

Nutrition in instant Oats Dosa taken as a meal

  • Daily Value*
  • Serving - 3 instant oats dosa only without any chutney or sauce
  • Calories - 282.39 kCal, which is 14.12 % of the daily value for RDA of 2000 kCal
  • Protein - 7.71 gm, that is 10.28 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 36.45 gm, around 13.25 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 10.74 gm, approximately 16.11 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 5.58 gm, nearly 14.68 % of the daily value for RDA of 38 gm
  • Vitamin A - 234.39 mcg, roughly 26.04 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.06 mg, almost 5.00 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.15 mg, which is 11.54 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 0.36 mg, that is 2.25 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.06 mg, around 4.62 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 17.16 mcg, approximately 4.29 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0.09 mcg, nearly 3.75 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 8.37 mg, roughly 20.93 % of the daily value for RDA of 40 mg
  • Vitamin D - 0.63 mcg, almost 12.60 % of the daily value for RDA of 5 mcg
  • Vitamin E - 0.03 mg, which is 2.00 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 11.43 mcg, that is 9.53 % of the daily value for RDA of 120 mcg
  • Calcium - 127.56 mg, around 12.76 % of the daily value for RDA of 1000 mg
  • Phosphorus - 88.29 mg, approximately 12.61 % of the daily value for RDA of 700 mg
  • Iron - 1.86 mg, nearly 23.25 % of the daily value for RDA of 8 mg
  • Magnesium - 9.24 mg, roughly 2.31 % of the daily value for RDA of 400 mg
  • Copper - 60 mcg, almost 6.67 % of the daily value for RDA of 900 mcg
  • Manganese - 0.15 mg, which is 6.52 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0 mcg, that is 0.00 % of the daily value for RDA of 45 mcg
  • Zinc - 0.09 mg, around 0.82 % of the daily value for RDA of 11 mg
  • Chromium - 0 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg
  • Selenium - 0.03 mcg, nearly 0.05 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 0.6 gm, roughly 6.00 % of the daily value for RDA of 10 gm
  • VitaminB7 - 2.1 mcg, almost 7.00 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 1.35 gm, which is 2.25 % of the daily value for RDA of 60 gm
  • Cholesterol - 11.25 mg, that is 45.00 % of the daily value for RDA of 25 mg
  • Potassium - 149.88 mg, around 3.19 % of the daily value for RDA of 4700 mg
  • Sodium - 49.98 mg, approximately 3.33 % of the daily value for RDA of 1500 mg
  • Omega 3 - 13.83 mg, nearly 2.31 % of the daily value for RDA of 600 mg
  • Omega 6 - 1570.11 mg, roughly 261.69 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Since the rolled oats have been purchased from the market, the vendor did not mention quantities of soluble fiber. Hence there may be further improvement in the nutritional value soluble fiber. Nutritional values of this instant oats dosa are approximate. Readers to check, confirm or consider the nutritional values to their satisfaction or as prescribed by local health authority.

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.

    Cooking method

    Step 1

    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.

    Step 2

    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.

    Step 3

    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.

    Step 4

    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.

    Step 5

    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.

    Step 6

    We can make 8 instant oats dosa from this prepared batter.

    Step 7

    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.

    Step 8

    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.

    Step 9

    Cover it and cook for 5 min on a slow flame.

    Step 10

    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.

    Step 11

    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.

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