The humble idli, also known as idly, is a steamed rice and urad dal cake. Prepared by fermenting idli batter, and steaming it in greased moulds, idlis are generally topped with lip-smacking chutney or sambar.

Extremely popular as a breakfast dish in South India, idlis have their own health benefits. They are very nutritious and contain no saturated fat. Low sodium content makes them good for your heart too. To top it all off, they are easy to digest.

A single idli has just 55 calories, with 2g protein, 11.6g carbohydrates, 0.1g fats and 0.7g fibre. While the carbohydrate count may be over the recommended limit, this healthy idli recipe can bring it down to 8g per idli. This healthier, low-carb version of your favourite South Indian breakfast is a must-try!

Instant Oats Idli Recipe:


  • ¾ cup oats
  • ½ a cup of sooji
  • 1 cup curd
  • a pinch of baking soda
  • 1 teaspoon olive oil
  • 1 teaspoon mustard and cumin seeds
  • ½ tablespoon urad dal
  • 1 grated carrot
  • a generous pinch of hing and whole black pepper
  • 1 green chilli
  • 1 piece ginger
  • a few curry and coriander leaves


  • Roast oats and powder them.
  • Take a separate bowl and mix in powdered oats, curd, salt, rava, baking soda and water.
  • Mix the batter well and let it stay for 15 minutes.
  • Now take a pan and heat oil. Throw in the mustard seeds, cumin seeds, hing, ginger, curry leaves and carrot.
  • Cook all the spices well till the raw smell of carrot goes away.
  • Add to the idli batter.
  • Now place this mixture in a mould. Let it steam for 15-20 minutes and serve hot.

Your favourite South Indian breakfast recipe is now right at your fingertips, and is healthier too. What are you waiting for? Start cooking already!

Written by Alpa Momaya

Alpa Momaya

You are what you eat, believes Alpa Momaya. So with the right diet, anyone can achieve optimal mental, physical and spiritual health.

Alpa has first-hand knowledge of this – she battled various issues with her own health and weight, but by incorporating good eating habits and regular exercise, she has reclaimed her fitness levels today. She offers the advice she took to HealthifyMe users — make the right lifestyle choices daily, sticking to a nutritious diet, regular exercise and adequate sleep. Don’t think of it as having to solve a problem, instead see it as a way to achieve long and happy life.

After a PG diploma in dietetics from Mumbai University, Alpa did a diploma in holistic nutrition in Canada and is a Certified Nutritional Practitioner today. Along with having worked in various weight-loss clinics and as a consultant for a natural pharmacy, she’s helped her family control ailments like diabetes and hypertension, and hopes to help her HealthifyMe clients do the same. “I can proudly say my daughter happily eats any vegetable or fruit without ever making a face,” Alpa claims, and she is determined that those who consult her will go back similarly impressed.

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