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Blanching
Blanch the spinach, drain the water & make a smooth puree of it.
Oats palak paneer uttapam
Oats palak paneer uttapam has 136.2 calories per serving (1 Medium Piece) — that's 306.6 calories per 100g. It provides 3.9g protein, 14.2g carbs, and 7.1g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.2g of dietary fiber per serving adds to its nutritional value. The probiotic content supports gut health.
Track the exact calories and macros of Oats palak paneer uttapam in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories136.2 kcal
- Carbs14.2 g (57.0 kcal)
- Protein3.9 g (15.5 kcal)
- Fats7.1 g (63.8 kcal)
Nutrition Label
Oats palak paneer uttapam
- Serving Size1 Medium Piece (40 g)
- Calories136.2 kcal
- Carbs14.2 g
- Fiber2.2 g
- Sugar1.0 g
- Protein3.9 g
- Fat7.1 g
- Saturated fat1.8 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat2.2 g
- Cholesterol0.3 mg
- Sodium131.8 mg
Nutrition per 100g
- Calories306.6 kcal
- Carbs32.1 g
- Fiber4.9 g
- Sugar2.2 g
- Protein8.7 g
- Fat15.9 g
- Cholesterol0.6 mg
- Sodium296.7 mg
1 serving = 44.4g
Cooking time: 20 minutes
Serves: 7 persons
Ingredients
Raw oats
100 Grams
Wheat semolina
50 Grams
Spinach
50 Grams
Paneer
50 Grams
Rice bran oil
8 Tea Spoon
Salt
2.5 Grams
Curd
1 Table Spoon
Red chilli powder
2.5 Grams
Baking powder
2 Grams
Instructions
1
2
Make the batter
Mix the oats, suji, baking powder, salt, pureed spinach in a bowl along with water to get a smooth semi-thick batter. Rest the batter for half an hour & add more water if the mixture gets too thick. Grate the paneer thickly & add salt & red chili powder to it & mix lightly.
3
Cook the uttapam
Heat oil in a non-stick pan & pour little batter over it & spread evenly to make a thin uttapam. Once it is golden brown from one side, flip to the other side to cook. Turn & sprinkle the paneer mixture all over it & using a spatula press it slightly.
4
Serve hot
Remove on a plate & serve hot with spicy garlic coconut chutney.
Also Known As
Glycemic Index
50 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 palak paneer uttapam | Oats palak sprouts uttapam | Palak Ragi Oats Choru Murukku | Palak ragi oats wheat thepla |
|---|---|---|---|---|
| Calories | 136.2 kcal | 95 kcal | 78.6 kcal | 78.6 kcal |
| Carbs | 14.2 g | 11.8 g | 8.4 g | 8.4 g |
| Protein | 3.9 g | 2.5 g | 2 g | 2 g |
| Fat | 7.1 g | 4.2 g | 4.1 g | 4.1 g |
| Fiber | 2.2 g | 1.9 g | 2.4 g | 2.4 g |
| Sugar | 1 g | 0.4 g | 0.2 g | 0.2 g |
| Sodium | 131.8 mg | 141.9 mg | 72.4 mg | 72.4 mg |
| Cholesterol | 0.3 mg | 0.4 mg | 0.4 mg | 0.4 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 136.2 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.2g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.9g 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
Low cholesterol (0.3mg) and low saturated fat (1.8g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.2g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Piece (~44.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~44.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~44.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~44.4g) 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.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Oats palak paneer uttapam stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (272.4-408.6 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 palak paneer uttapam contains 136.2 kcal (3.9g protein, 14.2g carbs, 7.1g fat). That's 306.6 kcal per 100g. You can track exact portions in the Hint app.
At just 136.2 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.2g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Oats palak paneer uttapam has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Oats palak paneer uttapam is light enough for dinner at 136.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Oats palak paneer uttapam 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.
Low GI (50) with 2.2g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
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.26.8.2261Increased 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/138.3.439Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
