Healthy Oats Dosa Recipe for Weight Loss & Heart Health
Tarla Dalal
• Updated : Jan 13, 2026
oats dosa is a dosa which requires no soaking – you just need to blend and ferment, so it is relatively easier.
Here is an Indian oats dosa with urad dal which is devoid of rice. It is made with fibre-rich oats and is good for diabetics. It is gluten-free and a good source of protein.
Table of Content
This oats dosa recipe is a wholesome, nutritious choice for a smart start to your day, combining taste with powerful health benefits. Ideal as oats dosa for weight loss, heart, diabetes, high blood pressure, hypothyroidism, it is rich in fiber and complex carbohydrates that support digestion, balance blood sugar levels, and promote heart health. Made with minimal oil and nourishing ingredients, this protein rich oats dosa keeps you fuller for longer while supporting muscle health and metabolism.
Prefer something even quicker? → Check out our Instant Oats Dosa recipe — no grinding, no overnight fermentation! Just mix oats with a few ingredients and curds, add onions, green chillies and spices, and your batter is ready to cook in minutes
To make oats dosa, combine the oats and urad dal in a mixer and blend to a smooth powder. Add 1½ cups of water and blend again till smooth. Transfer the mixture into a deep bowl, cover it with a lid and keep aside to ferment in a warm place for 10 to 12 hours. After fermentation, add the salt and mix the batter very well. Heat a non-stick tava (griddle), sprinkle a little water on the tava (griddle) and wipe it off gently using a cloth. Pour a ladleful of the batter on it and spread it in a circular motion to make a 175 mm. (7”) diameter thin circle. Smear 1 tsp of ghee over it and along the edges and cook on a high flame till the dosa turns brown in colour and crisp. Fold over to make a semi-circle or a roll. Repeat steps 5 to 8 to make 4 more dosas. Serve immediately with sambhar.
Idli and Dosas need no introduction. One of the most famous South Indian breakfast or snack dishes, the dosa is quite versatile too. This oats dosa is a healthy breakfast option. F
Oats dosa is a wonderful addition to a healthy diet, especially for those managing heart health, diabetes, high blood pressure, or hypothyroidism. Made from quick-cooking oats and urad dal, this dosa is rich in soluble fiber, which helps lower bad cholesterol (LDL) levels, keeping your heart healthy. The beta-glucan in oats also helps maintain steady blood sugar levels, making it a smart choice for diabetics. Moreover, since it’s cooked with minimal ghee, it provides healthy fats in moderation—supporting hormone balance and metabolic health without adding excess calories.
For those with hypothyroidism or high blood pressure, oats dosa is equally beneficial. Oats contain complex carbohydrates that release energy slowly, preventing fatigue and maintaining stable blood sugar—important for thyroid function. Additionally, its low sodium and high fiber content aid in managing blood pressure naturally. The fermentation process enhances digestibility and gut health, while pairing it with sambhar adds protein, antioxidants, and essential minerals. Light, crisp, and wholesome, this oats dosa is a heart-friendly, thyroid-supportive, and diabetic-safe breakfast that nourishes from the inside out.
The oats dosa for weight loss tastes as good as regular dosas, especially when served with the trademark coconut chutney and sambar team! Being free of high glycemic index rice, this dosa is perfect for an obesity menu too. Heart patients and those with high blood pressure too can include them in their diet.
Tips for oats dosa. 1. In the winter season, the batter takes a little more time to ferment than 12 hours. To speeden up the process of fermentation, you can add ½ tsp of fenugreek seeds along with water before fermentation. 2. Cook the dosa on a high flame for uniform cooking and golden brown colour.
You can also try other dosa recipes like Quinoa Dosa.
Tags
Soaking Time
0
Preparation Time
2 Mins
Cooking Time
20 Mins
Baking Time
0 Mins
Baking Temperature
0
Fermenting Time
12 hours
Total Time
22 Mins
Makes
5 dosas
Ingredients
For Healthy Oats Dosa
- 1 cup quick cooking oats
- 5 tbsp urad dal (split black lentils)
- salt to taste, restricted salt for health
- 5 tsp ghee for cooking
For Serving With Healthy Oats Dosa
Method
for oats dosa
- Combine the oats and urad dal in a mixer and blend to a smooth powder.
- Add 1½ cups of water and blend again till smooth.
- Transfer the mixture into a deep bowl, cover it with a lid and keep aside to ferment in a warm place for 10 to 12 hours.
- After fermentation, add the salt and mix the batter very well.
- Heat a non-stick tava (griddle), sprinkle a little water on the tava (griddle) and wipe it off gently using a cloth.
- Pour a ladleful of the batter on it and spread it in a circular motion to make a 175 mm. (7”) diameter thin circle.
- Smear 1 tsp of ghee over it and along the edges and cook on a high flame till the dosa turns brown in colour and crisp.
- Fold over to make a semi-circle or a roll.
- Repeat steps 5 to 8 to make 4 more dosas.
- Serve immediately with sambhar.
Healthy Oats Dosa recipe with step by step photos
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- Simply put, the Dosa is a pancake. One of the most popular snacks in all of South India, over time it has become popular all over the country and globally too. Dosa is made by spreading a batter on a hot griddle and cooking it with a little oil, or sometimes even no oil, till it turns golden brown and crisp. While most people use a non-stick tava these days, you can also opt for a traditional iron tava, which will enhance the taste as well as give you a nutrient boost. The basic Dosa batter is made of rice and urad dal. The ingredients are soaked, ground into a fine batter and allowed to ferment for 8-10 hours. The Dosa can be enhanced by topping the dosa with spice powders like the Idli Milagai Podi or other ingredients like roasted coconut, chopped onions, chopped tomatoes, etc., while it is still cooking.
- Slight variations in the batter or cooking procedure yield marvelously different results. Take for example the famous Benne Dosa of Karnataka. A little puffed rice is used while making the batter, the dosa is cooked with butter, and only on one side without flipping. You get a spongy dosa with one side that is absolutely crisp and golden-red. The aroma of butter simply kills your will, and makes you succumb to the temptation!
- There are also dosas made with other combinations of cereals and lentils such as the Pesarattu, Moong Dal Dosa or Adai Dosa. The Neer Dosa of Karnataka is a lesser-known gem, which is definitely worth trying. You can make dosas with a mix of different grains like brown rice, nachni, sanwa, and so on. Instant dosas like Rava Dosa, Rice Rava Dosa, Instant Oats Dosa and Buckwheat Dosa can be made in a jiffy by simply mixing readymade ingredients into a batter that is ready to cook. You do not have to ferment these batters. So, they are just perfect for hurried mornings, when you have not planned for breakfast the previous night.
- Dosas are made even more exciting by stuffing them with awesome fillings. The most classic example of this is the Mysore Masala Dosa, which is lined with chutney and packed with potato bhaji. You can be creative with the stuffing, and throw in just about anything you want, from paneer to spinach. Try the Stuffed Sprouts Dosa and Stuffed Wheat Dosa. Delight your kids with the Stuffed Dosa Cones or Chocolate Dosa when they come home from school!
- Dosas are usually served with Sambar and one or more chutneys. If the dosa itself is elaborate and spicy, go for a mellow chutney like Coconut Chutney. If it’s a plain dosa, go for something peppier like the Tomato Chutney or Coriander Chutney. A very versatile category of snacks, Dosas can be made with varied ingredients, in varied forms and to suit anybody’s individual preferences. Check our collection of dosa recipes. So, do give it a try!
- To make oats dosa recipe | oats dosa for weight loss | Indian oats dosa with urad dal | oats dosa – healthy breakfast, heat a non-stick tava (griddle), sprinkle a little water on the tava (griddle) and wipe it off gently using a cloth.
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- Reader asks. What is the reason for using ghee in healthy oats dosa? Can you substitute ghee with something else, as I am vegan? Ghee is a good cooking medium also known to reduce inflammation. However you can replace it with oil since you are a vegan.
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- Reader asks. Can I use old fashion oats instead of quick cooking rolled oats? You can try using old-fashioned oats. Dry roast a little on a slow flame for 1 to minutes so that it is easily powdered. Do give us your feedback, once you have tried the healthy oats dosa recipe.
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- Reader asks. Can i loose weight with oats dosa if i have it daily instead of porridge? Yes, but have it with Sambar. The oats dosa recipe is very healthy. Make sure you use ghee or butter to make your dosa and not vegetable oil. That is crucial.
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- Reader asks. Do i have to soak the dal and oats before grinding? There is no need to soak dal and oats before grinding.
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- Reader asks. Do i roast the oats before grinding? There is no need to roast the oats before grinding it.
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- Reader asks. I am diabetic, is this oats dosa healthy for me? Yes, oats is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.
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For the batter of oats dosa, Add the 1 cup quick cooking oats in a mixer jar. We have used quick cooking rolled which are easily available in most supermarkets. Check the expiry date before buying and buy in small quantities, as they tend to go rancid with time. This is quick cooking rolled oats.
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Add the 5 tbsp urad dal (split black lentils).
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Blend till you get a smooth powder. This is how the powder looks after blending. Ensure that the powder is fine.
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Add 1½ cups of water. Again blend till smooth. This mixture should be free of lumps.
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Transfer the mixture into a deep bowl.
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Cover it with a lid and keep aside to ferment in a warm place for 10 to 12 hours. In winter season, it may take around 14 hours to ferment.
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After fermentation, add the salt to taste, restricted salt for health. Mix the batter very well using a spoon. This batter should be of pouring consistency.
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To make oats dosa, heat a non-stick tava (griddle), sprinkle a little water on the tava (griddle).
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Wipe it off gently using a cloth.
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Pour a ladleful of the batter on it.
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Spread it in a circular motion to make a 175 mm. (7”) diameter thin circle. The Indian oats dosa with urad dal should neither be too thin nor too thick.
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Smear 1 tsp of ghee over it and along the edges and cook on a high flame till the dosa turns brown in colour and crisp.
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fold oats dosa to make a semi-circle or a roll.Repeat steps 1 to 4 to make 4 more dosas.
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Serve oats dosa immediately with sambhar.
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Oats Dosa for Diabetes, Weight Loss, PCOS and Healthy Heart.
- Low glycemic index rice makes this dosa suitable for weight watchers and diabetics.
- Women with PCOS can also include this dosa a a healthy option in their breakfast or snack and avoid munching on high fat chips and other fried snacks.
- Its high fibre count, is beneficial in maintaining cholesterol levels and thus suitable for a healthy heart too.
- Being soft to chew, senior citizens and kids would also love to indulge in it.
- What makes this oats dosa recipe healthy?
It uses fibre-rich quick-cooking oats and urad dal, making it good for diabetics, heart health, and weight management. - Do I need to soak the oats and dal before grinding?
No there is no need to soak the oats or dal before grinding them for this batter. - Can I use old-fashioned oats instead of quick-cooking oats?
Yes, you can try old-fashioned oats, but dry-roast them lightly so they grind easily. - Why does the recipe recommend using ghee? Can I substitute it?
Ghee is a traditional cooking medium and adds flavor; if you’re vegan, you can substitute oil. - Is this oats dosa beneficial for weight loss?
Yes when eaten with sambar and cooked healthily, it can fit into a weight-loss diet due to its fibre and low glycemic profile. - Can diabetics eat this oats dosa?
Yes oats’ soluble fibre helps maintain steady blood sugar, making this suitable for diabetics. - How long should I ferment the batter?
The batter is fermented about 10–12 hours at a warm place longer in winter. - What side dish pairs well with oats dosa?
It’s traditionally served with sambar (and chutneys if preferred). - How many calories does one oats dosa have?
One healthy oats dosa contains roughly 144 calories, with about 5.4 g protein and 3 g fibre. - Will the texture be like a regular rice dosa?
It tends to be crisp yet slightly different lighter and more fibre-rich than a rice dosa, reflecting its oat base.
If you liked this Healthy Oats Dosa Recipe then also check out other recipes like:
1. Add Fenugreek for Better Fermentation
If you’re making the batter in winter or a cooler place, add about ½ teaspoon of fenugreek (methi) seeds with water before fermenting it helps the batter ferment faster and improves texture.
2. Check Batter Consistency
Ensure the batter is smooth and pourable not too thick or too thin for evenly spread dosas that crisp up nicely on the tava.
3. Use Quick-Cooking Oats
Use quick cooking rolled oats rather than old-fashioned oats so the batter blends smoothly without a gritty texture.
4. Heat the Tava Well
Make sure the tava (griddle) is hot and evenly heated before pouring batter. A hot surface ensures the dosa turns out thin and crisp.
5. Cook on High Flame
Cook the dosa on a high flame this gives it a beautiful golden brown and crispy finish without drying it out.
6. Don’t Skip the Ghee
Smear a little ghee along the edges and on top of the dosa while cooking this enhances flavour and helps the dosa turn crispier.
7. Serve Immediately for Best Texture
Oats dosas taste best when served hot and fresh with sambhar or chutney. They tend to soften if left standing for too long.
8. Try Variations if You Like
For more flavour or variety, you can add finely chopped onions, green chillies, or coriander to the batter, or try serving with different chutneys for extra taste.
Nutrient values (Abbrv)per plate
| Energy | 144 Calories |
| Protein | 5.4 g |
| Carbohydrates | 17.0 g |
| Fiber | 3.0 g |
| Fat | 6.2 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
Click here to view Calories for Healthy Oats Dosa
The Nutrient info is complete
Sneha
June 23, 2021, 1:53 p.m.
Can I use instant rolled oats to make Oats dosa
tarla dalal
June 23, 2021, 1:53 p.m.
Yes, you can use instant rolled oats to make oats dosa 👍 They work very well because they are pre-steamed and soften quickly. Just grind them into a fine flour or soak briefly before grinding, so the batter turns smooth. Instant rolled oats also help make the dosa lighter, crisp, and easy to digest, making them suitable for weight management, diabetes, and heart-friendly diets.
Foodie #697201
Jan. 2, 2021, 9:12 a.m.
nice recipe similar to usual dosa. enjoyed, quick to prepare very easy.Thanks.
Praksha
Nov. 28, 2020, 10:30 a.m.
This sounds very healthy. Can I use old fashion oats instead of quick cooking rolled oats?
Tarla Dalal
Nov. 28, 2020, 10:30 a.m.
Hi, You can try using old fashioned oats. dry roast a little on a slow flame for 1 to minutes so that it is easily powdered. Do give us your feedback, once you have tried the recipe..
Tarla Dalal
Nov. 28, 2020, 10:30 a.m.
Dear Praksha You can use old fashion oats for this recipe. Try and share your feedback with us soon.
Shabnam
Nov. 16, 2020, 10:12 a.m.
Its good and tastes really nice. Its fermented as well as have oats. So its healthy too
Tarla Dalal
Nov. 16, 2020, 10:12 a.m.
Shabnam, thanks for the feedback !!! keep reviewing recipes you loved. Yes, this is healthy.
Latika
Nov. 15, 2020, 7:21 p.m.
What is the reason for using g ghee?Can you substitute ghee with something else as I am vegan?
Tarla Dalal
Nov. 15, 2020, 7:21 p.m.
Ghee is a good cooking medium also known to reduce inflammation. However you can replace it with oil since you are a vegan.
Puneet
Aug. 21, 2020, 1:53 a.m.
Made this today and the dosas came put very well. Very easy to make and a very good option for evening snacks or children ''s tiffin. I added half a tsp of methi seeds to the daal while soaking. Will add some grated veggies next time to the batter. Thank you for this recipe.
Tarla Dalal
Aug. 21, 2020, 1:53 a.m.
Punnet, thanks for the feedback. Yes, this is a very healthy recipe!
Ritika
March 14, 2020, 10:08 a.m.
Do i nees to first roast the oats and then powder it?
Tarla Dalal
March 14, 2020, 10:08 a.m.
Hi Ritika, There is no need to roast the oats before grinding it.
sankari gomathi
Dec. 3, 2018, 9 a.m.
Tarla Dalal
Dec. 3, 2018, 9 a.m.
Thanks so much for trying our recipe, it means a lot to us.
sankari
Nov. 30, 2018, 8:53 a.m.
Tarla Dalal
Nov. 30, 2018, 8:53 a.m.
Thanks for the feedback !!! keep reviewing recipes and articles you loved.
Kunjumon
Aug. 2, 2018, 3:39 p.m.
My wife is 6 months pregnant and was to check on her weight. By eating oats dosa for breakfast can she control her weight but still provide nutritional requirement of baby. If so how many dosas should she consume
Tarla Dalal
Aug. 2, 2018, 3:39 p.m.
Yes Oats Dosa is a healthy choice for breakfast. She can have 1 to 1 1/2 dosa along with a fruit. However for weight management she needs to look at her entire day''s food and calorie intake. This is best done the supervision of a dietitian. She can also practice yoga under proper supervision of a yoga instructor.
Arun
May 16, 2016, 10:26 a.m.
Hello madam... Lately i gained some weight..so im doing all the activities to lose.. i didn''t like the oatsmeal form with those milk, water and banana thing..i felt like vomiting while eating then found out this dosa recipe.. It''s easy and good to eat too.. Thanks for this one..is it okay that i can take oats in the form of dosa daily instead of like porridge in breakfast to lose wt?
Sunita Jain
April 12, 2016, 12:26 p.m.
I am a diabetic. I was looking for an easy and diabetic friendly recipe for breakfast. Made this Dosa today, just added a teaspoon of fenugreek seeds. It was excellent in taste. We can make veg uttapam too with this batter. Thanks for the recipe.
Lalitha
March 13, 2016, 8:13 p.m.
Do i have to soak the dal and oats before grinding?
jdoshi612
April 3, 2015, 12:28 p.m.
I was always afraid of gaining weight because, I don''t trust rice at all. This combination of oats and urad dal is so healthy and also, unidentifiable. The dosas are as good as the one made with rice.
