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Dry roast
Dry roast the oats for 5 minutes and allow them to cool. Allow this to cool a bit. Take it in a blender and powder it coarsely. Set this aside for a moment.
Oats kozhukattai
Oats kozhukattai has 51.1 calories per serving (1 Small Piece) — that's 165 calories per 100g. It provides 1.3g protein, 5.3g carbs, and 2.8g fat. With a low glycemic index (GI: 35), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Oats kozhukattai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories51.1 kcal
- Carbs5.3 g (21.1 kcal)
- Protein1.3 g (5.2 kcal)
- Fats2.8 g (24.8 kcal)
Nutrition Label
Oats kozhukattai
- Serving Size1 Small Piece (30 g)
- Calories51.1 kcal
- Carbs5.3 g
- Fiber1.6 g
- Sugar0.8 g
- Protein1.3 g
- Fat2.8 g
- Saturated fat1.3 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.6 g
- Cholesterol0.0 mg
- Sodium268.9 mg
Nutrition per 100g
- Calories165.0 kcal
- Carbs17.0 g
- Fiber5.1 g
- Sugar2.5 g
- Protein4.2 g
- Fat8.9 g
- Cholesterol0.0 mg
- Sodium868.2 mg
1 serving = 31g
Cooking time: 15 minutes
Serves: 18 persons
Ingredients
Raw oats
100 Grams
Sunflower oil
2 Tea Spoon
Black gram dal
1 Tea Spoon
French beans country
50 Grams
Carrot orange
100 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Onion small
100 Grams
Asafoetida
1 Tea Spoon
Coconut kernal dry
50 Grams
Mustard seeds
1 Tea Spoon
Salt
2.5 Tea Spoon
Water
100 Milliliter
Instructions
1
2
Prepare the dough and make balls
Now heat oil in a kadhai and add mustard and urad dal, curry leaves. Add onion, carrot, beans, coriander leaves to this and sauté for 3 mins. Pour water and add salt to this. Bring this to a boil and add in oats flour slowly while stirring constantly. Add coconut. When everything is mixed well. Now allow this mixture to cool down and form small balls out of it.
3
Steam the dumplings
Put those dumplings in an oiled steamer basket and steam it for 5 to 7 mins. Remove and serve it with chutney.
Also Known As
Glycemic Index
35 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 kozhukattai | Gahu Andichya Pitachya Kozhukattai | Gehun da aata kozhukattai | Godhuma Pinda Kozhukattayi |
|---|---|---|---|---|
| Calories | 51.1 kcal | 33.4 kcal | 33.4 kcal | 33.4 kcal |
| Carbs | 5.3 g | 5.3 g | 5.3 g | 5.3 g |
| Protein | 1.3 g | 1.1 g | 1.1 g | 1.1 g |
| Fat | 2.8 g | 0.9 g | 0.9 g | 0.9 g |
| Fiber | 1.6 g | 1.3 g | 1.3 g | 1.3 g |
| Sugar | 0.8 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 268.9 mg | 294.7 mg | 294.7 mg | 294.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 51.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 35, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (1.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~31g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~31g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~31g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~31g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Oats kozhukattai stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (102.2-153.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Oats kozhukattai contains 51.1 kcal (1.3g protein, 5.3g carbs, 2.8g fat). That's 165 kcal per 100g. You can track exact portions in the Hint app.
At 51.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 35, this recipe supports stable blood sugar levels. The glycemic index is 35 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Oats kozhukattai has 1.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Oats kozhukattai is light enough for dinner at 51.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Oats kozhukattai is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low 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.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
