14 Super Different Types of Upma: Beyond the Basic Rava

So, what’s for breakfast today? If not daily, then the weekend is bound to have a super delicious breakfast. And to go ahead with that, Upma is the best and easiest option. Obviously, Semolina is a superfood and it can be used in various snacks, desserts and main course meals, but Upma has its own identity as a fulfilling meal in itself.

To talk about the different types of Upma recipes, we have different recipes here, which count as Upma made of Semolina, Oats, as well as Quinoa or Jowar/Bajra.

Gone are the days when Upma meant just the traditional rava version. Today, this humble dish has evolved into numerous creative variations, each bringing its own nutritional benefits and unique flavours to our breakfast tables. Let’s explore these delicious variations that have made their way into Indian kitchens.

14 Super Different Types of Upma For You

Traditional Rava Upma

Rava Upma, a beloved South Indian breakfast staple, is made using semolina (rava), tempered with mustard seeds, curry leaves, and aromatic spices. Its soft, fluffy texture combined with the earthy crunch of lentils makes it a comforting yet satisfying dish.

Rava Upma is rich in carbohydrates, providing instant energy, and is often enhanced with vegetables for added nutrition. Pair it with coconut chutney or pickle for a complete meal.

Quinoa Upma: The Protein-Packed Alternative

The Protein-Packed Alternative Quinoa Upma is a nutrient-dense alternative, perfect for those seeking a protein-rich breakfast. Quinoa, a complete protein source, is packed with essential amino acids, fibre, and antioxidants.

The nutty flavour of quinoa pairs beautifully with traditional Indian spices, making it both wholesome and flavourful. Add vibrant vegetables for a delightful crunch and additional vitamins.

Oats Upma: The Heart-Healthy Version

The Heart-Healthy Version Oats Upma is a heart-friendly twist on the classic recipe, loaded with beta-glucan fibre known to reduce cholesterol. This dish combines the creamy texture of oats with aromatic spices, making it both nutritious and comforting.

Adding vegetables like carrots, beans, and peas boosts its fibre and vitamin content, making it a wholesome meal.

Bread Upma: The Ultimate Kitchen Rescue

The Ultimate Kitchen Rescue Bread Upma is a quick and easy solution for utilising leftover bread. By tossing bread pieces in a spicy tempering of onions, tomatoes, and curry leaves, this upma becomes a tasty, satisfying dish.

It’s perfect for busy mornings or evening snacks. Whole grain bread enhances its fibre content, making it a better choice for health-conscious eaters.

Vermicelli (Semiya) Upma: The Everyday Favourite

The Everyday Favourite Vermicelli Upma is a light yet filling breakfast dish prepared with thin wheat noodles. Its mild flavour pairs well with a variety of vegetables, creating a balanced meal.

This version is easy to prepare and ideal for busy mornings. Adding roasted peanuts or cashews enhances its richness and provides healthy fats.

Millet Upma: The Ancient Grain Revival

The Ancient Grain Revival Millet Upma offers a wholesome twist on tradition, featuring nutrient-rich millets like foxtail or barnyard millet. Packed with iron, calcium, and fibre, this variation is ideal for managing blood sugar levels and improving digestion. Millets impart a delightful texture and earthy taste, making this upma both nourishing and satisfying.

Foxtail millet (kangni) upma

Foxtail millet, known as Kangni in Hindi, is a highly nutritious grain packed with fibre, iron, and essential vitamins. Foxtail Millet Upma has a slightly chewy texture and nutty flavour, offering a hearty breakfast option.

This upma is ideal for managing blood sugar levels, promoting heart health, and enhancing digestion. Adding vegetables like carrots and peas boosts its nutritional value further.

Little millet (samai) upma

Little millet, also known as Samai, is a small yet powerful grain that is gluten-free and rich in antioxidants. Samai Upma is light on the stomach yet filling, making it a great choice for weight management.

It pairs beautifully with traditional spices and assorted vegetables, offering a wholesome meal that aids digestion and boosts immunity.

Pearl millet (bajra) upma

Pearl millet, or Bajra, is an ancient grain renowned for its high fibre content and ability to regulate blood sugar levels. Bajra Upma has a rich, earthy taste and pairs well with warming spices like cumin and ginger. This variation is ideal for boosting energy, improving digestion, and maintaining heart health.

Health benefits of millet-based upmas

• Millet upmas are nutritional powerhouses packed with essential benefits.
• They’re rich in complex carbohydrates, providing sustained energy release throughout the morning.
• These gluten-free grains are high in dietary fibre, promoting better digestive health and helping maintain steady blood sugar levels.

Millets offer superior protein content compared to rice or wheat, with bajra containing 11-12% protein. They’re excellent sources of minerals like iron, calcium, and magnesium, and contain essential amino acids.

The low glycemic index makes them suitable for diabetics, while their alkaline nature helps balance the body’s pH levels. Regular consumption can aid in weight management and cardiovascular health.

Sabudana Upma: The Fasting Special

The Fasting Special Sabudana Upma is a popular fasting dish, known for its soft texture and subtle flavours. Made from tapioca pearls, it offers a rich source of carbohydrates, providing quick energy.

Often prepared with peanuts and potatoes, it becomes a complete meal ideal for fasting days or as a comforting breakfast.

Corn Upma: The Sweet-Savoury Balance

The Sweet-Savoury Balance Corn Upma combines sweet corn kernels with traditional spices, offering a delightful balance of sweetness and savoury notes. Packed with antioxidants like lutein and zeaxanthin, this variation supports eye health while being a vibrant addition to your breakfast table.

Vegetable Upma: The Nutrient Booster

The Nutrient Booster Vegetable Upma is a colourful, vitamin-rich take on the traditional recipe. Combining vibrant vegetables like carrots, beans, peas, and bell peppers enhances its fibre, vitamin, and antioxidant content. This version is ideal for boosting immunity and improving digestion.

Mixed vegetable upma

A vibrant medley of vegetables transforms basic upma into a nutrient-rich breakfast delight. The key lies in the selection and preparation of vegetables – finely diced carrots, French beans, green peas, sweet corn, bell peppers, and green chillies create a rainbow of colours and textures.

Each vegetable is added at different stages based on cooking time – harder vegetables like carrots go in first, followed by beans, while peas and corn join later. The vegetables should occupy about 40% of the final dish, creating a balanced proportion with the rava. This version often benefits from extra ghee in the tempering, which helps marry the flavours of vegetables with the base.

Carrot and green peas upma

This classic combination offers a perfect balance of sweet and starchy elements in upma. Fresh carrots, grated or finely diced, add natural sweetness and a beautiful orange hue to the dish. The green peas provide bursts of flavour and a pleasant texture contrast.

The preparation requires careful timing – carrots are sautéed with the initial tempering until slightly softened, while peas are added halfway through the cooking process to maintain their shape and colour. This version works particularly well with added ginger and a squeeze of lemon at the end, which brightens the overall flavour profile and complements the natural sweetness of the vegetables.

Spring onion and corn upma

A contemporary take on upma that combines the sharp freshness of spring onions with the sweet crunch of corn kernels. The white parts of spring onions are sautéed with the tempering, while the green parts are reserved for garnishing. Fresh corn kernels add a delightful sweetness and textural contrast.

This combination creates a lighter, more refreshing version of upma that’s particularly appealing during summer months. The addition of black pepper and a touch of butter enhances the flavour profile, making it a favourite among those who enjoy subtle fusion elements in their traditional breakfast.

Ragi Upma: The Calcium-Rich Alternative

The Calcium-Rich Alternative Ragi Upma is a nutritious option that leverages the calcium-rich properties of finger millet. Ragi’s earthy flavour pairs beautifully with Indian spices, making this upma a wholesome and filling choice. It’s high calcium content is beneficial for bone health, while its fibre content promotes digestion.

Broken Wheat (Dalia) Upma: The Fibre Champion

The Fibre Champion Broken Wheat Upma is an excellent source of dietary fibre, aiding digestion and providing lasting energy. It’s nutty flavour complements Indian spices and fresh vegetables, creating a wholesome, balanced meal. This version is especially beneficial for those seeking weight management or better gut health.

Chickpea Flour (Besan) Upma: The Protein-Rich Staple

The Protein-Rich Staple Besan Upma is a high-protein alternative featuring chickpea flour, rich in essential nutrients. With its nutty taste and smooth texture, this variation pairs well with vibrant vegetables and aromatic spices. Its protein content makes it an excellent choice for vegetarians seeking muscle support and sustained energy.

Amaranth (Rajgira) Upma: The Ancient Superfood

The Ancient Superfood Amaranth Upma is a gluten-free, nutrient-dense choice featuring the ancient grain known for its high protein and calcium content. With its delicate, nutty flavour, this variation offers a wholesome breakfast that supports bone health, energy levels, and digestion.

Cauliflower Upma: The Low-Carb Reimagination

The Low-Carb Reimagination Cauliflower Upma is a low-carb alternative designed for those following keto or diabetic-friendly diets. Grated cauliflower mimics the texture of semolina, while spices and vegetables provide rich flavour. This version is packed with antioxidants and is perfect for weight management.

Nutritional Value of Different Types of Upma

Upma Type	Calories (kcal)	Carbohydrates (g)	Protein (g)	Fat (g)	Fibre (g)
Traditional Rava Upma	250	45	6	5	3
Foxtail Millet (Kangni) Upma	220	42	7	4	4
Little Millet (Samai) Upma	210	40	6	3	4
Pearl Millet (Bajra) Upma	230	43	8	4	5
Quinoa Upma	220	40	8	4	4
Oats Upma	200	35	6	3	5
Bread Upma	230	40	7	5	3
Vermicelli (Semiya) Upma	210	38	6	4	2
Millet Upma	220	42	7	4	4
Sabudana Upma	230	50	4	5	2
Corn Upma	220	45	5	3	4
Vegetable Upma	210	40	6	4	5
Ragi Upma	230	42	6	4	4
Broken Wheat (Dalia) Upma	220	40	6	3	5
Chickpea Flour (Besan) Upma	210	35	9	4	4
Amaranth (Rajgira) Upma	220	38	8	4	3
Cauliflower Upma	180	20	5	4	4