Oats Chilla

Why add gram flour at all?

Because oats alone do not have enough protein to make a breakfast, and they do not bind well into a thin pancake. Gram flour supplies both. It brings roughly 22 grams of protein per 100 grams and its own starches and proteins hold the batter together on the pan, which oats cannot do without an egg. It also adds the savoury, slightly nutty flavour that makes a chilla taste like a chilla rather than a savoury oatcake.

Why does the batter need to rest?

Because ground oats absorb water slowly and keep absorbing for several minutes after mixing. A batter that spreads well immediately will be too thick by the third pancake. Rest it for ten minutes, then thin it back with water before you start. This is the same behaviour semolina shows in rava dosa and it catches people out in exactly the same way.

Why is this a good breakfast for PCOS?

Because insulin resistance sits at the centre of PCOS for most people who have it, and the meal that helps is one that raises blood glucose slowly. Beta-glucan from the oats forms a viscous gel that slows gastric emptying and carbohydrate absorption, and gram flour has a low glycaemic index and adds protein, which flattens the curve further. A breakfast of white bread or a sugary cereal does the opposite. This is dietary management rather than treatment, and it works alongside whatever a clinician has advised. Our women's health and PCOS course covers the mechanism properly.

How thin should it be?

Thin enough to be flexible but thick enough to hold the vegetables, roughly two to three millimetres. Too thin and it tears when you flip it, because there is no gluten holding it together; oats and gram flour are both gluten free. Too thick and the centre stays raw while the outside browns. Spread it with the back of the ladle rather than tilting the pan, which is a technique that only works with a very thin batter.

Why does my chilla stick to the pan?

Usually an insufficiently hot or poorly seasoned pan, and sometimes flipping too early. A chilla releases itself when the base has set and browned, which takes two to three minutes on a medium flame; trying to lift it before then tears it. Wait until the edges visibly lift away from the pan on their own. A non-stick tawa removes the problem entirely if cast iron is giving you trouble.

Can vegetables other than onion and tomato be used?

Most things work as long as they are chopped small and are not watery. Grated carrot, finely chopped spinach, grated bottle gourd squeezed dry, capsicum and sweetcorn all suit it. Grated paneer is the best addition if you want more protein. What causes trouble is anything releasing liquid into a batter that is deliberately thin, which is why the tomato should be deseeded.

How does it compare to besan chilla?

It is milder and softer. A plain besan chilla has more protein per serving and a stronger savoury flavour, since gram flour is doing all the work. Adding oats dilutes that slightly but brings soluble fibre that gram flour does not have, and gives a less dense texture that many people find easier first thing in the morning. Both are good; this one is gentler and higher in fibre.