Millet UpmaMillet Upma

Millet Upma

 December 3, 2021

By  Rebecca Andruszka

Millet Upma is a savory breakfast meal, with warming spices & a jolt of flavor for your morning. Millet upma is a perfect phlegm damp recipe.

Millet Upma comfort food

Indian food is my comfort food. When I feel a cold coming on, nothing is better than a warm bowl of mulligatawny. In the depth of allergy season, when my sinuses are so clogged I can barely breathe, a strong vindaloo usually helps clear them out. All of my major life accomplishments have been celebrated with gulab jamen.

Although most of my favorite Indian dishes are for lunch or dinner, I recently discovered upma and it’s changed my mornings. Usually a porridge made of semolina, I tweaked it to use millet instead. I prefer it a little drier than a porridge, but you can add a bit more water if you’d prefer it looser.

I have always been a fan of a savory breakfast, and particularly I love the warming spices and jolt of flavor in the morning. And since millet is a whole grain, it will keep you feeling full, unlike a sugar-laden muffin or white-flour bagel. This millet upma recipe is perfect for people with a phlegm damp body type.


Millet Upma

Millet Upma

Rebecca Andruszka
Millet Upma is a savory breakfast meal, with warming spices and a jolt of flavor for your morning.
5 from 3 votes
Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast
Cuisine Indian
Servings 2 people
Calories 428 kcal


  • Chef's knife
  • Cutting board
  • Measuring spoons
  • Saucepot


  • 1 c millet
  • 2 c water
  • ½ tsp high quality salt
  • 1 each jalapeno
  • 4 tsp fresh ginger
  • 1 small onion
  • 1 tbsp cumin
  • 1 ½ tsp cinnamon
  • 1 tbsp dry mustard
  • salt and pepper to taste
  • cooking oil spray high quality, expeller pressed is best


  • In a sauce pot, heat dry millet over high heat and toast for about 2 minutes. Then add water and salt.
  • When the millet and water come to a boil, reduce heat to a simmer and cook for 20 minutes. Then remove from heat and let steam for 5-10minutes.
    Millet Upma
  • Mince the jalapeno and ginger. Chop the onion.
    Millet Upma
  • Heat a small skillet over medium heat. When the pan is hot, add the dried spices (no oil needed) and cook for 30 seconds. Then add some cooking oil spray and cook the chili and ginger for about 2 minutes. Add the onion and cook for another 5 minutes. Everything should be soft and fragrant.
    Millet Upma
  • Combine the millet and the cooked spices and serve.
    Millet Upma


Calories: 428kcalCarbohydrates: 80gProtein: 13gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 24mgPotassium: 350mgFiber: 11gSugar: 2gVitamin A: 50IUVitamin C: 4mgCalcium: 76mgIron: 6mg
Keyword millet recipes, millet, upma, upma recipe, millet upma recipe
Tried this recipe?Let us know how it was!

Rebecca Andruszka

Rebecca Andruszka is a writer and home cook based in Denver, Colorado. The daughter of a registered dietician and committed gardener, she loves incorporating fresh ingredients into wholesome new recipes. Rebecca has worked and volunteered with multiple nonprofits that support healthy food systems.

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