11 South Indian Breakfast Recipes Healthier Than Cereal

4. Upma (semolina or millet)

Upma is a savory porridge typically made from semolina (rava), though using millets such as ragi or foxtail millet is an easy, healthier swap. Millet upma has more fiber and a lower glycemic response than semolina or most cereals, so it helps control post-meal blood sugar. Add mustard seeds, curry leaves, chopped vegetables, and roasted peanuts to get a balance of carbs, fiber, and healthy fats—unlike many cereals, which are low in fats and often high in added sugar. Preparation takes about 10–15 minutes when vegetables are prepped, making upma a speedy weekday choice. This dish has a strong presence in Karnataka and Tamil Nadu breakfasts and fits well into tiffin routines. For U.S. cooks, millet flour or cracked millet is increasingly available at mainstream markets; use dried curry leaves from Indian aisles if fresh ones are not on hand. Upma is also easy to pack and reheats without losing texture, making it a practical swap for quick cereal bowls.