Oats Idli Sambar - Healthy Delights!

Idli sambar is a staple meal in almost every Indian household. Though idli sambar is traditionally a South Indian dish, it has been embraced by people all over India. Idli sambar calories are extremely low; therefore, it ranks high on the list of healthy meal options. Idli sambar calories are so low that people on a diet often opt for this meal. Idli sambar calories can be reduced further by replacing rice with oats as they have a lot of fiber.

Oats Idli Sambar Info:

Prep Time

30 Mins

Cook Time

15 mins

Total Time

40-45 Mins


South Indian



Oats Idli Sambar Ingredients (Serves 9 idlis):

  • Oats – 1 cup
  • Ready-made idli batter
  • Cumin seeds – 1/2 teaspoon
  • Mustard seeds – 1/4 teaspoon
  • Ginger – 1/4 teaspoon grated
  • Green chili – 1, finely chopped
  • Hing – A pinch
  • Salt – To taste
  • Curd/Yogurt – 1/4 cup
  • Water – 1 cup
  • Baking powder or fruit salt (Eno)
  • Cashews – Just a handful (optional)

Step-by-Step Instructions:

  • Start by adding one cup of oats to a blender. Blend into a coarse powder. If the grind is too fine, the idlis will be very sticky.
  • To a sauté pan or frying pan or kadhai, add 2 tablespoon oil. Sauté the cashews, if you are using them. Once it is golden brown, set it aside.
  • To the same oil, add the mustard seeds and cumin seeds and let it splutter.
  • Add the hing and chilies, along with ginger and sauté.
  • Add the oats powder.
  • Add salt and sauté on low heat till fragrant. Make sure it is not burning.
  • Cool the mixture down completely and add 1 cup of water and 1/4 cup of yogurt or curd.
  • Mix it thoroughly and then let it rest for 10 minutes. The paste should have a thick consistency. It should not be of pouring consistency. Therefore, add water as needed.
  • Now add the ready-made batter to this mixture.
  • At this stage, you can add sautéed vegetables like carrots, onions, peas, and coriander leaves. This is entirely optional. Add the cashews. Fried cashews add to the idli sambar calories.
  • When the water is boiling in the steamer, add in ½ teaspoon of baking soda or 1 teaspoon of fruit salt or Eno. Once you start mixing the mixture, you will see bubbles forming.
  • Grease the idli molds and add the mixture in each section. Leave a little space for the idlis to rise.
  • Put the idli stand in the steamer and steam for 12 to 15 minutes on full flame.
  • Allow the idlis to cool after removing from the steamer. Poke a knife in the middle to check for any sign of raw batter.
  • To remove the idlis, dip a knife or spoon in water and scoop out the idlis.
  • Serve these low calorie idlis with chutney and sambar.

Idli sambar calories are very low; therefore, it makes a great breakfast meal or a healthy craving.