Oats Roti

Oats Roti Recipe: Benefits, Calories & How to Make It

Written by: Anamika Singh

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Published on

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Time to read 8 min

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Key Takeaways

  • Oats roti is a wholesome, fiber-rich flatbread made by grinding rolled oats into flour.
  • It’s packed with beta-glucan fiber, making it great for digestion, satiety, and weight management.
  • The dough requires warm water, a bit of patience, and gentle rolling to prevent cracks.
  • You can customize it with spices, veggies, or mix flours for better elasticity.
  • These rotis pair beautifully with dals, sabzis, yogurt, and protein-rich sides for balanced meals.

There comes a point in everyone’s life when food stops being just fuel and quietly becomes a form of self-care. You start reaching for things that feel lighter, kinder to your body, yet still warm and familiar. Oats roti fits beautifully into that shift. It’s the kind of roti you make when you want nourishment without compromise. It’s still soft, wholesome, and made with ingredients that support your day instead of slowing it down.

If you’ve been wanting a healthier roti that still feels homemade and comforting, this one will feel like a small but meaningful upgrade to your meals.

What is Oats Roti?

Oats roti is a soft Indian flatbread made by grinding oats (usually rolled or instant oats) into flour, mixing it with warm water, and shaping it into rotis. Unlike wheat flour, oat flour has no gluten, so the dough doesn’t stretch or roll easily. That’s why oats rotis require slightly different handling. But once you get the rhythm, they’re incredibly easy.

This roti is especially popular among fitness-conscious people because it’s:

  • High in soluble fiber
  • Good for digestion
  • Lower on the glycemic index
  • Known to support sustained energy

Many households use it as a healthier substitute for regular rotis, particularly for weight loss, blood sugar stability, and overall gut health.

Oats Roti Recipe

Ingredients:

  • 1 cup rolled or instant oats – The star ingredient. Grind them into a fine flour for soft, pliable dough.
  • ¼-½ cup whole wheat flour (optional) – Adds elasticity and helps prevent cracks.
  • ¾ cup warm water – Helps bind the gluten-free dough. Warm water hydrates oats better.
  • ½ tsp salt (optional) – Enhances flavor naturally.
  • 1 tsp oil or ghee – Keeps the roti soft and prevents drying.
  • Extra oats flour or wheat flour – For dusting while rolling.

Tip: For 100% gluten-free oats roti, skip wheat flour and use only oat flour, but handle it gently because it tears easily.

Essential Tools for Oats Roti:

You don’t need anything fancy, just a few kitchen classics:

  • Rolling pin (belan) – A medium-weight one works best for even pressure.
  • Rolling board (chakla) – Helps shape rotis. A clean countertop is fine too.
  • Flat skillet or tawa – Cast iron or non-stick both work; you want even heat.
  • Spatula or tongs – For gentle flipping without tearing the delicate roti.
  • Parchment paper (optional) – Perfect for rolling 100% oats dough to prevent sticking.

How to Make Oats Roti – Step-by-Step Process

Once you master the dough texture, it becomes a quick, everyday recipe.

  1. Grind the Oats

    • Add rolled or instant oats to a blender.
    • Grind until you get a fine flour-like texture. This helps the dough hold together better.

  2. Mix the Flours

    • Add oats flour to a mixing bowl.
    • If you’re using wheat flour for binding, mix it in now to create a more workable dough.

  3. Add Salt & Oil

    • Add salt and 1 tsp oil or ghee.
    • Rub it lightly into the flour to keep the rotis soft even after cooling.

  4. Knead With Warm Water

    • Gradually add warm water and begin forming the dough. Oats absorb water quickly, so add slowly.
    • The dough should be soft but not sticky.

    Tip: If you’re making pure oats rotis, knead with hot water, not warm. This improves binding significantly.

  5. Rest the Dough

    • Cover and rest the dough for 10 to 15 minutes.
    • This helps the flour hydrate fully and prevents cracking while rolling.

  6. Divide Into Balls

    • Knead the dough briefly again.
    • Divide into lemon-sized balls and smooth them between your palms.

  7. Roll the Rotis

    • Lightly dust the rolling surface.
    • Gently roll each dough ball into a medium-thick circle.

    If using pure oat flour:

    • Place the dough between two parchment sheets and flatten with gentle, even pressure.

  8. Cook on a Hot Tawa

    • Heat the tawa on medium flame.
    • Place the rolled roti and cook for 10 to 15 seconds.
    • Flip when light bubbles appear.
    • Cook both sides, pressing edges gently for even browning.

  9. Serve Warm

    • Brush lightly with ghee to retain softness.
    • Stack in a covered container lined with a cloth.
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Tips & Tricks for Perfect Oats Roti

  1. Use Warm or Hot Water: Helps bind oats flour better and makes the dough smoother.
  2. Mix Wheat Flour for Flexibility (Optional): Adding 25-50% wheat flour prevents tearing and makes the dough easier to roll.
  3. Don’t Roll Too Thin: Thin oats rotis crack easily. Medium thickness works best.
  4. Rest the Dough: Gives the flour time to absorb water and improves texture.
  5. Cook on Medium Heat: Too high heat dries oats quickly. So, cook on medium flame to ensure softness.
  6. Brush With Ghee After Cooking: Keeps the rotis moist and adds a warm richness.

How to Store & Freeze Oats Roti

Short-Term Storage (1-2 Days):

  • Cool completely, then store in an airtight container or wrap in foil.
  • Reheat on a tawa with a little ghee or water to soften.

Freezing (Up to 1-2 Weeks):

  • Wrap each roti individually with parchment.
  • Store in an airtight freezer bag.
  • Thaw and heat in a skillet before serving.

Variations of Oats Roti

  1. Oats-Wheat Mix Roti: Since oat flour isn’t pliable on its own, combining ¾ cup of it with ¼ cup wheat flour gives a perfect balance of nutrition and elasticity for easy rolling.
  2. Masala Oats Roti: Add cumin, ajwain, green chilies, or coriander to your oats roti, and you are in for a flavorful treat!
  3. Stuffed Oats Paratha: Fill the roti with paneer, mashed veggies, or tofu for a protein-rich meal.
  4. Oats & Spinach Roti: Blend spinach into the oat flour dough for an iron-filled, colorful option.

What to Serve With Oats Roti

Oats roti pairs beautifully with:

  • Dal tadka
  • Moong dal
  • Aloo sabzi
  • Spinach curry
  • Yogurt or raita
  • Healthy chutneys
  • Sautéed veggies
  • Light paneer dishes

Health Benefits of Oats Roti

  • Rich in Soluble Fiber (Beta-Glucan): Oats contain beta-glucan, a special type of fiber that supports digestion, reduces cholesterol, and keeps blood sugar stable.
  • Supports Weight Management: High fiber keeps you full longer, helping prevent unnecessary snacking and promoting portion control.
  • Ideal for Diabetics: Their slower digestion helps prevent sharp blood sugar spikes.
  • Supports a Balanced Diet: Oats roti provides essential vitamins, minerals, and antioxidants that promote daily wellness.

Who Should Avoid?

  • People with gluten intolerance must ensure they use certified gluten-free oats, as oats are naturally gluten-free but often cross-contaminated.
  • Anyone with oat allergies should avoid.
  • Those new to high-fiber diets should introduce oats gradually.

Frequently Asked Questions

What is Oats Roti?

Oats roti is a soft Indian flatbread made by grinding oats into flour and shaping it into rotis. Since oat flour has no gluten, the dough doesn’t stretch easily, so it needs slightly different handling—but once you get the rhythm, it’s very easy to make.

Is oats roti healthy?

Yes, it’s high in fiber, supports digestion, and is great for weight management.

How many calories are in oats roti?

This depends on the size of the roti you roll. But a medium-sized oats roti approximately contains around 90-110 calories.

How to keep oats roti soft?

To keep oat rotis soft, use warm water to knead the dough (hot water if you’re not mixing wheat flour), add a little oil to it, and then let it rest for about 10 to 15 minutes before rolling.

Can oats roti be gluten-free?

Yes, oats roti can be made gluten-free if you use only oat flour without adding any wheat flour to it. But using only oat flour makes the dough challenging to work with. You can add spinach or avocado to help with binding.

What are the benefits of oats roti?

Oats rotis help improve digestion, increase satiety, prevent blood sugar spikes, and support heart health.

Can I prepare oat rotis ahead of time?

Yes, you can. Allow the rotis to cool down completely once cooked and store them in an airtight container, and refrigerate them for up to 3 days. You can freeze for up to two weeks.

What are some good flavor additions for oats roti?

You can add chopped onions, green chilies, coriander, cumin seeds, or even spinach and mashed avocado to enhance both the taste and nutritional value of your oats roti.

How do I prevent cracking and tearing while rolling oats roti?

Make sure the dough is soft and well-rested before rolling. Adding a little oil or ghee, kneading thoroughly, and using gentle pressure while rolling helps prevent cracks. Mixing a portion of wheat flour also improves binding.

Is oats roti better than wheat roti?

Yes. Oats roti is higher in fiber and has a lower glycemic index than regular wheat rotis, making it a great choice for digestion, heart health, and blood sugar control.

Can oats roti be made without wheat flour?

Yes, you can make it using only oat flour. Just use warm water and a little oil to help the dough bind and reduce cracking.

Can I make oats roti without grinding oats?

No. Rolled oats or instant oats must be ground into a fine flour before making dough, as whole oats will not form a proper roti.

Can I eat oats roti for weight loss?

Absolutely. Oat rotis are rich in fiber and protein, helping you stay full for longer, regulate hunger, and support healthy digestion. Their low GI and lower-calorie profile make them ideal for weight-loss diets.

Is oats roti gluten-free?

Yes, pure oat flour is naturally gluten-free. However, if you mix in wheat flour for binding, the roti will no longer be gluten-free. Also, always check the oat packaging for “certified gluten-free” to avoid cross-contamination.

Other Rotis to Explore

Oats Roti Recipe Card

Prep Time:

10 minutes

Cooking Time:

15 minutes

Servings:

6 rotis

Cuisine:

Indian

Course:

Lunch/Dinner

Ingredients

  • 1 cup rolled oats (ground into flour)
  • ¼–½ cup whole wheat flour (optional)
  • Salt (as per taste)
  • 1 tsp oil or ghee
  • Warm water (as needed)

Instructions

  • Grind oats into fine flour.
  • Mix oats flour and wheat flour (optional).
  • Add salt and oil to the flour and combine.
  • Add warm water gradually to form a soft dough.
  • Rest the dough for 10 to 15 minutes.
  • Divide into balls and roll gently into medium-thick rotis.
  • Cook on a medium tawa until golden on both sides.
  • Brush with ghee and serve warm.

Nutrition Info

Calories:

90-110

Carbs:

15-18 g

Protein:

3-4 g

Fat:

2-3 g

Fiber:

3-4 g

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