Track your nutrition and health goals
Make oats flour
Take quick cooking oats in a mixer or grinder. Grind the oats to a fine flour and take flour in a mixing bowl.
Oats Palakum Mulakum Uttapam
Oats Palakum Mulakum Uttapam has 63.8 calories per serving (1 Small Piece) — that's 211.8 calories per 100g. It provides 2.1g protein, 7.3g carbs, and 2.9g fat. With a low glycemic index (GI: 47), 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 Palakum Mulakum Uttapam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories63.8 kcal
- Carbs7.3 g (29.2 kcal)
- Protein2.1 g (8.4 kcal)
- Fats2.9 g (26.2 kcal)
Nutrition Label
Oats Palakum Mulakum Uttapam
- Serving Size1 Small Piece (30 g)
- Calories63.8 kcal
- Carbs7.3 g
- Fiber1.4 g
- Sugar0.4 g
- Protein2.1 g
- Fat2.9 g
- Saturated fat0.6 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium3.5 mg
Nutrition per 100g
- Calories211.8 kcal
- Carbs24.3 g
- Fiber4.6 g
- Sugar1.5 g
- Protein7.0 g
- Fat9.7 g
- Cholesterol0.0 mg
- Sodium11.7 mg
1 serving = 30.1g
Cooking time: 15 minutes
Serves: 23 persons
Ingredients
Raw oats
150 Grams
Black gram dal
100 Grams
Spinach
100 Grams
Coriander leaves
10 Grams
Onion small
100 Grams
Rice bran oil
11 Tea Spoon
Water
100 Milliliter
Green Chilli paste
2 Table Spoon
Mung dal sprouts
50 Grams
Instructions
1
2
Grind black gram dal
In a large bowl, soak black gram dal, for 5-6 hours. Drain off the water and blend to smooth paste adding water as required
3
Chop the vegetables
Meanwhile, rinse and then slice the onion. Also, chop some coriander leaves. On the same chopping board or tray, mix the veggies along with the sprouts and keep them aside.
4
Make spinach puree
Boil water in a vessel for 4-5 minutes, dip spinach leaves in hot water for 2-3 minutes, remove and cool them. Grind the spinach leaves to a fine puree.
5
Prepare the batter
In a bowl add oats flour, black gram dal paste, spinach puree, green chili paste, salt, water. Mix well so that no lumps are formed. Keep aside.
6
Cook the uttapam
Grease and heat the pan and place a ladleful of batter in it. Top each uttapam with one teaspoon of onion and sprouts mixture and cook them using little oil on both sides till they turn brown.
7
Serve it
Serve hot with chutney.
Also Known As
Glycemic Index
47 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 Palakum Mulakum Uttapam | Bari ari uttapam | Barnyard millet uttapam | Foxtail millet uttapam |
|---|---|---|---|---|
| Calories | 63.8 kcal | 115.8 kcal | 112.1 kcal | 109.3 kcal |
| Carbs | 7.3 g | 13.6 g | 15.8 g | 14.6 g |
| Protein | 2.1 g | 4.1 g | 3 g | 3.5 g |
| Fat | 2.9 g | 5 g | 4.1 g | 4.1 g |
| Fiber | 1.4 g | 1.4 g | 1.4 g | 1.7 g |
| Sugar | 0.4 g | 0.4 g | 0.3 g | 0.3 g |
| Sodium | 3.5 mg | 2.6 mg | 2.6 mg | 2.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Bari ari uttapam Barnyard millet uttapam Foxtail millet uttapam Jowar onion uttapam Jowar ullipayalu uttapam Jowar Undonu Uttappam Jowari kanda uttapam Kandyachi sanjari uttapam Kangni Bajra uttapam Kodo millet uttapam Korra biyyam uttapam Kuthiraivali Arisi Uttapam Kutikkuzhambu Uttapam Proso Kaambu Uttapam
Health Goals Suitability
Weight Loss
At 63.8 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 47, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2.1g 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 (0.6g) 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. 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 Small Piece (~30.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.1g) 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 Palakum Mulakum 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 (127.7-191.5 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 Palakum Mulakum Uttapam contains 63.8 kcal (2.1g protein, 7.3g carbs, 2.9g fat). That's 211.8 kcal per 100g. You can track exact portions in the Hint app.
At 63.8 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 47, this recipe supports stable blood sugar levels. The glycemic index is 47 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Oats Palakum Mulakum Uttapam has 2.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Oats Palakum Mulakum Uttapam is light enough for dinner at 63.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Oats Palakum Mulakum 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.26.8.2261Curcumin 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/foods6100092Cruciferous 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
