An easy to make healthy masala oats recipe with vegetables

Masala oats is an easy-to-make healthy oats recipe prepared with vegetables and little spices. Very healthy morning breakfast with rolled oats & veggies for those who want to have a weight loss diet or going through a low carb diet can prepare it for breakfast. Even have it at lunch too. However, this masala oats is as healthy as a tasty dish that you never get bored with my version of masala oatmeal. These veg oats also called oats upma, are suitable for a vegetarian to non-vegetarian to vegan people.

In this recipe, I have mentioned the word “masala” not introducing this dish as a spicy oats recipe. I only used turmeric powder as it gives a nice color to this food & helps in quick-cooking the veggies. Though you may skip using turmeric. 

About masala oats benefits-

Oats, a good source of important vitamins, minerals, fiber, and antioxidants have lots of health benefits. Vegetables are also a good source as well. Both of its combinations really make good food for health. If you are going through a weight loss program then regular intake of this oat’s dish in your breakfast will help you a lot. In breakfast, such oats dishes with vegetables will be more beneficial to you. As oats will help you to reduce your cholesterol, similarly it has the potential to lower your blood sugar level and risk of heart disease.

I’m not a fitness freak or not able to maintain any strict diet but often I take these vegetable oats with a cup of green tea in my morning breakfast. These masala oats really help me in losing my own weight gained due to my thyroid hormone deficiency. Even this oatmeal dish never disappoints me, as it’s healthy & tasty at a time easy to make in less time. Though this is my first recipe on oats, you can also do another dish with oats. oats egg muffin | oats egg recipe | oats for breakfast recipe.

Here I have described this recipe with step by step pictorial format for your convenience. Try this masala oat at home. If you love this recipe, then reply to me back in the comment section below for more tasty oats dishes. 

An easy to make healthy masala oats recipe with vegetables 


  • 1 cup(=80 g) unflavoured quaker Oats
  • 1/2 cup(=45g) grated carrots
  • 1/2 cup(≈ 65g) finely chopped bean
  • 1 medium-size tomato
  • 1/2 cup(=75g) green peas
  • 2 pcs green chilies ( as per taste)
  • 3/4 tsp grated ginger
  • 3 cups water
  • Coriander leaves(handful)
  • 1 1/2  tsp olive oil or vegetable oil
  • 1/2 tsp turmeric powder
  • Salt (as required)

Prep time: 5 mins

Cook time: 15 mins

Served in: 20 mins


Course: Breakfast

Author: Moumita Paul


How to make masala oats (with step by step pictures)

Step 1 – Preparation

  • First, wash all the vegetables under the running water 3-4 times.
  • Peel the carrot & ginger and grate these 2 with a grater.
  • Finely chopped the beans, tomato, green chilies, and coriander leaves.
  • Ingredients are ready to make this masala oatmeal.

Ingredients of masala oats - a us cup of oatmeal, grated delhi carrot in blue bowl, red ripe tomato in orange bowl, green peas in white bowl, green french beans in green bowl, fresh chopped coriander leaves in orange bowl kept in a black background

Step 2- Cooking masala oats

  • Place a pan on medium heat, and add olive oil/vegetable oil to the pan.
  • Firstly add grated carrot, finely chopped beans, and chopped tomato, mix it well.
  • Add 1/2 tsp of salt to the pan and saute the vegetables for 2 mins(salt will help to release the water from the veggies and make the veggies soft).
  • Then add green chilies and ginger into the pan, sauté for one more minute.

sautéing the veggies(chopped french green beans, grated delhi carrot, chopped red ripe tomato, grated ginger & green chilli) in a black fry pan in little oil

  • After that, add green peas to the pan saute for 2 more mins.
  • Now it’s time to add the oats(I used unflavoured plain quaker oats, you can use any unflavoured plain oats).
  • Mix it well with the sauteed vegetables and keep stirring for 2 mins.sautéing green peas and oatmeal in the black pan with other veggies
  •  Then add chopped coriander leaves to the pan and stir it well.
  • Add water and then add turmeric powder. You can add some more salt as per your taste.
  • Now turn the heat to the lower level. Cover the pan with a tight lid and let it boil for some time.
  • Stir it occasionally to avoid burning.

 fresh chopped coriander leaves and water is added with sautéed oats & veggies to make the masala oats ready

  • When you get the desired consistency switch off the flame.
  • Your masala oats or oats upma is ready to serve.

Third Step – Serving

Have it with Tea of your choice, smoothy, or any fruit juice. After the morning session exercise or yoga, try this masala oat at home. This dish is indeed beneficial for losing weight according to my personal experience.

Healthy masala oats is ready & served in a white bowl


  • Here I used unflavoured plain quaker oats, you can use any unflavoured plain oats from any brand.
  • I don’t use onion in this dish however, you can add it too.

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