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–+ servings
Cooking masala oats with vegetables in a pan.

Masala Oats (Healthy Indian-Style One-Pot Recipe)

Gari
This masala oats recipe is a quick, healthy Indian-style breakfast made with oats, vegetables, and simple spices. It’s a one-pot dish that’s high in fiber, filling, and perfect for weight loss.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Breakfast, Main Course
Cuisine Indian
Servings 2 serving
Calories 139 kcal

Equipment

Sauce Pan
Spoon or Spatula

Ingredients
  

  • 1 cup rolled oats or quick oats
  • 1 small onion finely chopped
  • 1 medium carrot finely chopped
  • ¼ cup green peas fresh or frozen
  • 1 green chili finely chopped (optional)
  • 1 tablespoon Ginger-Garlic finely chopped
  • ½ teaspoon mustard seeds optional
  • ½ cup Tomatoes
  • ½ teaspoon Turmeric Powder
  • ½ teaspoon Red Chili Powder adjust to taste
  • 5-6 Curry Leaves
  • Salt to taste
  • 2-3 oz Paneer or Tofu
  • 2 tablespoon Maggi Masala or Pav Bhaji Masala
  • 2½ cups water
  • 1 teaspoon oil
  • Juice of ½ lemon optional
  • Fresh cilantro for garnish (optional)

Instructions
 

  • Add oil to the pan. When the oil is hot, add mustard seeds. When they splutter, add curry leaves.
    ½ teaspoon mustard seeds, 1 teaspoon oil, 5-6 Curry Leaves
  • Next, add the onion and once they start to change color. Add green chili, ginger, and garlic, and saute for 1 minute.
    1 small onion, 1 tablespoon Ginger-Garlic, 1 green chili
    Chopped onions and curry leaves sautéing in a pan for masala oats.
  • Add tomatoes and cook for 3-5 minutes or until they turn mushy. Next, add turmeric powder and red chili powder.
    ½ teaspoon Turmeric Powder, ½ teaspoon Red Chili Powder, ½ cup Tomatoes
    Carrots and green peas added to sautéed onions for masala oats.
  • Add veggies of your choice and cook for 1-2 minutes. Next, add the oats and combine with the veggies, then roast at medium heat for at least 1 minute.
    1 medium carrot, ¼ cup green peas, 1 cup rolled oats or quick oats
    Rolled oats added to vegetables while making masala oats.
  • Next, add water and let it come to a boil. Then add salt and Maggi masala. Cook at medium-low heat until the oats reach the desired consistency.
    Salt, 2-3 oz Paneer, 2½ cups water, 2 tablespoon Maggi Masala
    Water and spices added to oats and vegetables for masala oats.
  • Finish with Paneer, lemon juice, and cilantro, and enjoy!
    Juice of ½ lemon, Fresh cilantro
    Finished masala oats garnished with herbs in a bowl.
Nutrition Facts
Masala Oats (Healthy Indian-Style One-Pot Recipe)
Amount per Serving
Calories
 
139
Calories from Fat 90
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
19
mg
6
%
Sodium
 
102
mg
4
%
Potassium
 
151
mg
4
%
Carbohydrates
 
7
g
2
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
6
g
12
%
Vitamin A
 
544
IU
11
%
Vitamin C
 
65
mg
79
%
Calcium
 
166
mg
17
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Notes

TIPS
  • For weight loss, keep oil to ½–1 teaspoon.
  • Rolled oats give the best texture; quick oats cook faster but become softer.
  • Add more vegetables, such as beans, capsicum, or spinach, for extra fiber.
  • Oats thicken as they cool — add a little hot water when reheating.
STORAGE
Masala oats are best enjoyed fresh.
If needed, refrigerate for up to 1 day, then reheat with additional water.
Keyword healthy masala oats, Indian oats recipe, masala oats recipe, oats for weight loss, savory oats
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