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Grind the oats flour
Take oats in a mixer or grinder and grind to a fine powder.
Oats palak sprouts uttapam
Oats palak sprouts uttapam has 95 calories per serving (1 Medium Piece) — that's 234.9 calories per 100g. It provides 2.5g protein, 11.8g carbs, and 4.2g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. The probiotic content supports gut health.
Track the exact calories and macros of Oats palak sprouts uttapam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories95.0 kcal
- Carbs11.8 g (47.2 kcal)
- Protein2.5 g (10.0 kcal)
- Fats4.2 g (37.8 kcal)
Nutrition Label
Oats palak sprouts uttapam
- Serving Size1 Medium Piece (40 g)
- Calories95.0 kcal
- Carbs11.8 g
- Fiber1.9 g
- Sugar0.4 g
- Protein2.5 g
- Fat4.2 g
- Saturated fat0.9 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat1.4 g
- Cholesterol0.4 mg
- Sodium141.9 mg
Nutrition per 100g
- Calories234.9 kcal
- Carbs29.2 g
- Fiber4.8 g
- Sugar1.1 g
- Protein6.2 g
- Fat10.4 g
- Cholesterol1.1 mg
- Sodium350.9 mg
1 serving = 40.4g
Cooking time: 20 minutes
Serves: 9 persons
Ingredients
Raw oats
100 Grams
Sprouts
50 Grams
Wheat semolina
50 Grams
Spinach
50 Grams
Rice bran oil
6 Tea Spoon
Salt
2.5 Grams
Water
50 Milliliter
Curd
2 Table Spoon
Red chilli powder
2.5 Grams
Baking soda
1 Grams
Instructions
1
2
Make the batter
Blanch the spinach, drain the water & make a smooth puree of it. Mix the oats flour, semolina, baking soda, curd, salt, pureed spinach in a bowl along with water to get a smooth semi-thick batter. Rest the batter for half an hour Add salt to it & red chili powder 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. Place a teaspoon of sprouts and cook them well. Once it is golden brown from one side, flip to the other side to cook.
4
Serve hot
Remove on a plate & serve hot with spicy garlic coconut chutney.
Glycemic Index
55 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 sprouts uttapam | Oats palak paneer uttapam | Oats Palakum Paneer Uttapam | Jai chukhandar idli |
|---|---|---|---|---|
| Calories | 95 kcal | 136.2 kcal | 136.2 kcal | 57.5 kcal |
| Carbs | 11.8 g | 14.2 g | 14.2 g | 10.9 g |
| Protein | 2.5 g | 3.9 g | 3.9 g | 2.1 g |
| Fat | 4.2 g | 7.1 g | 7.1 g | 0.6 g |
| Fiber | 1.9 g | 2.2 g | 2.2 g | 1.6 g |
| Sugar | 0.4 g | 1 g | 1 g | 0.4 g |
| Sodium | 141.9 mg | 131.8 mg | 131.8 mg | 59 mg |
| Cholesterol | 0.4 mg | 0.3 mg | 0.3 mg | 0.8 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 95 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 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2.5g 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 (0.4mg) and low saturated fat (0.9g) make this heart-friendly. 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. Consider replacing refined ingredients with whole grains or millets.
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 (~40.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~40.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~40.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~40.4g) 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 sprouts 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 (190-285 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 sprouts uttapam contains 95 kcal (2.5g protein, 11.8g carbs, 4.2g fat). That's 234.9 kcal per 100g. You can track exact portions in the Hint app.
At 95 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Oats palak sprouts uttapam has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Oats palak sprouts uttapam is light enough for dinner at 95 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Oats palak sprouts 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
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.26.8.2261Probiotic-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.2014.66Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
