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    Home » Bread Recipes

    Multigrain Roti Recipe for Weight Loss and Diabetes | Multigrain Flatbread

    Published: Nov 26, 2022 by Kushi · This post may contain affiliate links.

    Jump to Recipe Jump to Video Print Recipe

    Multigrain Roti is a healthy and delicious Indian-style flatbread (chapati) that is rich in dietary fiber and protein and prepared using a mixture of flours. If you are seriously trying to lose weight, substitute your regular chapatis and rotis with this multigrain roti.

    You can also check out our easy and healthy 2 ingredient millet or quinoa idli.

    healthy weight loss diabetic-friendly multigrain roti, chapati (Indian flatbread)

    Multigrain roti is not only useful for weight watchers, but this roti can also be enjoyed even by diabetics patients and kids for lunchbox or as an after-school snack due to its health benefits. You can use multigrain flour to prepare parathas for morning breakfast or make healthy kathi rolls and wraps.

    Jump to:
    • About the recipe
    • How to make multigrain atta or multigrain flour at home?
    • Health benefits of multigrain roti
    • Ingredients
    • How to make soft and fluffy multigrain rotis?
    • Pro Tips
    • Variation:
    • How to store leftover rotis?
    • FAQ
    • Some more healthy weight loss and diabetes-friendly recipes
    • Video
    • Recipe card
    • User Reviews

    About the recipe

    I have already shared healthy oats chapati and mixed flour multigrain chapati before. The recipe below is another healthy variation to it.

    If you want breakfast, lunch, or dinner packed with all essential nutrients, then this roti (chapati) is perfect for you. Serve it with a simple and nutritious Quinoa salad, a weight loss friendly keto omelette, protein-rich Quinoa khichdi/porridge, curds, or your favorite veggies.

    I use store-bought multigrain flour if I am short of time. Else I make homemade multigrain atta by mixing different flours available in my pantry.

    healthy meal for weight loss and diabetes (multigrain roti, omelette, cucumber, tomato)

    How to make multigrain atta or multigrain flour at home?

    With whole wheat flour as the main ingredient, you can include other types of flour: single millet or a combination of millets (ragi or finger millet, jowar or sorghum or white millet flour, or bajra or pearl millet) along with soybean flour, oats flour, or chickpea flour if desired.

    If making at home, the ratio of all flour is given below but if using store-bought flour, use whatever is in the packet. Every brand has a different combination of flour.

    For the homemade multigrain flour - I use the below combination:

    • 3 cups of Wheat flour
    • ⅓ cup of Ragi flour
    • ⅓ cup of Jowar flour
    • ⅓ cup of Bajra flour

    You can also add fenugreek powder (1 tsp) and soybean flour (2 to 3 tbsp) if desired (it only adds additional benefits).

    In a bowl, mix together all the flours mentioned above and mix well. Transfer the flour to an airtight container and use it as and when needed.

    best, healthy multigrain roti or bread using multigrain atta

    Health benefits of multigrain roti

    Whole wheat flour is perfect for people with diabetes as it will not increase your blood sugar levels because of its low glycemic index. Human clinical trial results by Nagaraju et al. (2020) showed that using the multigrain roti by diabetic participants helps control glucose and improve insulin sensitivity.

    Jowar or Sorghum is gluten-free, loaded with protein and calcium, and rich in fiber which promotes growth and also has complex carbs and thus will be absorbed slowly by your bloodstream - which means no spike in insulin levels, therefore suitable for diabetics and weight watchers.

    Bajra or Pearl Millet is also gluten-free, high in fiber content, controls blood sugar, and is thus very good for diabetics and weight watchers.

    Ragi flour is high in protein, a wonder grain for weight loss, high in calcium, and is consumed as a cooling food on hot summer days. Ragi flour also helps in reducing the risk of diabetes. For me, ragi is the number one atta or flour for weight loss or diabetes.

    Mainly I know that all these flours help in weight loss and controlling your diabetes.

    For a gluten-free diet, you will have to skip adding wheat flour. That is, prepare flour by including equal portions of the 3 millet flours - i.e., ragi, jowar, and bajra. But remember that the flatbread may turn a little hard upon cooking on the skillet.

    health benefits of multigrain roti, Indian roti recipe (chapati)

    Ingredients

    • 1 cup Multigrain flour 
    • Salt, to taste
    • Water to knead the dough

    How to make soft and fluffy multigrain rotis?

    In a bowl, add flour and a pinch of salt. Add water in increments and knead to form a soft and smooth dough. Cover the dough and let it rest for 10 minutes.

    making of dough for multigrain roti

    Make lemon-sized balls from the dough.

    Heat the tawa or the griddle on a medium-high flame.

    Dust the working surface, and roll the dough balls into 7-inch to 8-inch circles using a rolling pin.

    How to roll round rotis?

    Transfer to the griddle and drizzle little oil or ghee if needed.

    Once the brown spots start appearing at the bottom, flip and cook on another side. The total cooking time per roti is about 2 to 3 minutes.

    How to cook soft roti at home?

    Pro Tips

    To make soft fluffy chapati (roti) you have to knead the dough with enough water to be soft and smooth yet not sticky. Also, ensure the pan is hot before adding your rotis. Else cooking the rotis on low flame for a longer time will turn them hard.

    You can smear ghee at the end if desired.

    I make the rotis only on tawa. To make multigrain phulkas (rotis that puff up like pooris and are cooked directly over flame), simply cook one side on the tawa and cook the other side directly over the flame with the help of tongs.

    Variation:

    I have also made methi multigrain roti by adding a handful of finely chopped fenugreek leaves to the dough. It tastes good and can be served with pickle, curds, or any gravy of your choice.

    How to store leftover rotis?

    Rotis taste the best when they are prepared and served fresh. Making the dough hardly takes 5 minutes. So make only as much as needed.

    If you have any leftover rotis, store them in an airtight container in the refrigerator for 1 or 2 days or in the freezer for up to a week.

    To reheat, use a microwave. Sprinkle a few drops of water and microwave for 10 to 15 seconds.

    healthy meal under 500 calories for weight loss diet (roti, omelet, cucumber, tomatoes)

    FAQ

    How many calories are in one multigrain roti?

    Depending on the size of your roti and the composition of the flour, every single roti will have approximately 125 calories.

    Is multigrain roti good for weight loss?

    All the millet flours (ragi, jowar, bajra) used as a substitute for a portion of wheat flour are high in fibre, which keeps you full for a longer time, thus helping in weight loss.

    How to make multigrain atta from whole grains?

    All you have to do is nicely wash all the whole grains separately and drain any excess water, and sun-dry it. Now grind each grain to form a smooth powder.

    Want to increase health benefits? You can even let the grains sprout, sun dry them, and then grind them to a smooth flour.

    What is the difference between roti and chapati?

    Traditionally chapati means flatbread done using only wheat flour, whereas roti can be made with different types of flour.

    Is roti or chapati healthy?

    Definitely yes. This is a healthy recipe to add to your daily meal plan. Every flour has one or the other health benefit, and all are packed with protein and rich dietary fiber. It aids in digestion, weight loss and controls diabetes.

    You can also smear ghee and serve it to kids. Small quantities of ghee also provide nourishment for your brain cells.

    Some more healthy weight loss and diabetes-friendly recipes

    • Oats Chapati
    • Mixed flour Chapati
    • Weight loss Quinoa Salad
    • Dahi Bhindi

    Video

    Check out the video recipe on making of best multigrain roti at home.

    Recipe card

    multigrain roti, omelet, tomatoes, cucumber, healthy weight loss, diabetic diet under 500 calories

    Multigrain Roti for Weight Loss and Diabetes | Multigrain Chapati

    Kushi
    Multigrain Roti is a healthy and delicious Indian-style flatbread (chapati) that is rich in dietary fiber and protein and prepared using a mixture of flour. If you are seriously trying to lose weight, substitute your regular chapatis and rotis with this multigrain roti.
    5 from 7 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 10 minutes mins
    Total Time 20 minutes mins
    Course Breakfast, Dinner, Lunch
    Cuisine Indian, north indian, South Indian
    Servings 4
    Calories 125 kcal

    Equipment

    • 1 Pan or Skillet
    • 1 Bowl

    Ingredients
      

    • 1 cup Multigrain flour (check tips for details)
    • Salt, to taste
    • Water as needed

    Instructions
     

    • In a bowl, add flour and a pinch of salt. Add water in increments and knead to form a soft and smooth dough. Cover the dough and let it rest for 10 minutes.
      1 cup Multigrain flour, Salt, to taste, Water as needed
    • Make lemon-sized balls from the dough.
    • Heat the tawa or the griddle on a medium-high flame.
    • Dust the working surface, and roll the dough balls into 7-inch to 8-inch circles using a rolling pin.
    • Transfer to the griddle and drizzle little oil or ghee if needed.
    • Once the brown spots start appearing at the bottom, flip and cook on another side. The total cooking time per roti is about 2 to 3 minutes.

    Video

    Notes

    For the homemade multigrain flour - I use the below combination:
    • 3 cups of Wheat flour
    • ⅓ cup of Ragi flour
    • ⅓ cup of Jowar flour
    • ⅓ cup of Bajra flour
    You can also add fenugreek powder (1 tsp) and soybean flour (2 to 3 tbsp) if desired (it only adds additional benefits).
    To make soft fluffy chapati (roti) you have to knead the dough with enough water to be soft and smooth yet not sticky. Also, ensure the pan is hot before adding your rotis. Else cooking the rotis on low flame for a longer time will turn them hard.
    You can smear ghee at the end if desired.
    I make the rotis only on tawa. To make multigrain phulkas (rotis that puff up like pooris and are cooked directly over flame), simply cook one side on the tawa and cook the other side directly over the flame with the help of tongs.

    Nutrition

    Calories: 125kcalCarbohydrates: 26gProtein: 4gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 1mgPotassium: 59mgFiber: 1gSugar: 0.1gCalcium: 18mgIron: 2mg
    Tried this recipe?Let us know how it was!

    For more recent updates, follow me on Pinterest, Instagram, and Twitter.

    ***Click below to save it on Pinterest*** 

    images showing healthy weight loss and diabetic friendly multigrain roti (chapati, flatbread)

    References

    Nagaraju, R., Sobhana, P.P., Thappatla, D., Epparapalli, S., Kandlakunta, B. and Korrapati, D., 2020. Glycemic index and sensory evaluation of whole grain based multigrain Indian breads (rotis). Preventive Nutrition and Food Science, 25(2), p.194.

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    Reader Interactions

    Comments

    1. Tara

      November 26, 2022 at 4:07 pm

      5 stars
      Thank you so much for sharing this recipe for multigrain roti! The regular kind tends to upset my tummy. This is an excellent replacement that doesn't feel like I'm missing anything!!

      Reply
    2. Maggie

      November 26, 2022 at 6:55 pm

      I have pinned this for later. My mom has diabetes and she is coming to visit me. I am sure she will love your recipe.

      Reply
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