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Soaking
Firstly, wash the dal and oats with water thoroughly and then soak them for 10 minutes.
Oats khichdi
Oats khichdi has 272.5 calories per serving (1 Medium Cup) — that's 132.6 calories per 100g. It provides 10.2g protein, 38.3g carbs, and 8.7g fat. With a low glycemic index (GI: 30), this recipe is suitable for diabetes management, heart health, PCOS. The 6.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Oats khichdi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories272.5 kcal
- Carbs38.3 g (153.2 kcal)
- Protein10.2 g (40.8 kcal)
- Fats8.7 g (78.4 kcal)
Nutrition Label
Oats khichdi
- Serving Size1 Medium Cup (200 g)
- Calories272.5 kcal
- Carbs38.3 g
- Fiber6.3 g
- Sugar1.2 g
- Protein10.2 g
- Fat8.7 g
- Saturated fat1.6 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat3.1 g
- Cholesterol0.0 mg
- Sodium388.3 mg
Nutrition per 100g
- Calories132.6 kcal
- Carbs18.6 g
- Fiber3.1 g
- Sugar0.6 g
- Protein5.0 g
- Fat4.2 g
- Cholesterol0.0 mg
- Sodium189.0 mg
1 serving = 205.5g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Raw oats
200 Grams
Green gram dal
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Onion small
60 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Ginger garlic paste
0.5 Tea Spoon
Garam masala powder
1 Grams
Instructions
1
2
Peeling and chopping
Peel and chop the onions and coriander. Slit the green chilies and keep them aside.
3
Pressure cooking
In a cooker heat oil and add finely chopped onions and saute them till it turns translucent. Add ginger-garlic paste, salt, turmeric, slit green chilies, garam masala and mix well. Then add soaked oats and dal. Saute for 2 minutes, or until the dal turns aromatic. Now add water, mix well. Seal the pressure cooker with a lid. Cook khichdi over low heat for 2 – 3 whistles. Turn off the heat. Let the steam release naturally from the pressure cooker.
4
Serving
Transfer it to the serving bowl and serve oats khichdi warm with raita, or chutney.
Also Known As
Glycemic Index
30 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Oats khichdi | Bajra moong dal khichdi | Bajra moong dal khichuri | Bajra Paccai Paruppu Kicadi |
|---|---|---|---|---|
| Calories | 272.5 kcal | 256.7 kcal | 256.7 kcal | 256.7 kcal |
| Carbs | 38.3 g | 36.1 g | 36.1 g | 36.1 g |
| Protein | 10.2 g | 9.4 g | 9.4 g | 9.4 g |
| Fat | 8.7 g | 8.3 g | 8.3 g | 8.3 g |
| Fiber | 6.3 g | 6.8 g | 6.8 g | 6.8 g |
| Sugar | 1.2 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 388.3 mg | 389.3 mg | 389.3 mg | 389.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 272.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 6.3g fiber further slows glucose absorption. The protein content (10.2g) helps prevent blood sugar spikes.
Muscle Gain
Contains 10.2g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (1.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (30) with 6.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (10.2g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~205.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~205.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~205.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~205.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~68.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Oats khichdi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (545-817.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Oats khichdi contains 272.5 kcal (10.2g protein, 38.3g carbs, 8.7g fat). That's 132.6 kcal per 100g. You can track exact portions in the Hint app.
At 272.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 6.3g fiber further slows glucose absorption. The protein content (10.2g) helps prevent blood sugar spikes. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Oats khichdi has 10.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Oats khichdi at 272.5 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Oats khichdi already has good protein (10.2g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (30) with 6.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
