Instant Pot Low FODMAP Steel Cut Oats make use of the handy-dandy pressure cooker and offer a more hands-off approach to this popular whole grain breakfast option. These easy oats are deliciously flavored with just a touch of maple syrup and cinnamon.
Friends, I almost forgot how amazing steel-cut oats are.
For a period of time, I stopped making them because, to be honest, babysitting things on the stove for long periods of time isn't really my jam. Especially when you feel like you're crunched for time, have a million things on your to-do list, and have to make sure this hot pot of grains 1) doesn't boil over and 2) doesn't burn. Anyone else relate?
Anyone?
So, I eschewed steel cut oats ... until I I discovered that you can make them in the Instant Pot!!
Freaking. Game. Changer!!
Because there's nothing quite like a warm bowl of steel cut oats first thing in the morning when it's a whopping -12°F outside. yay, Minnesota winters. yay.
If you've never had the pleasure, steel cut oats have a slight nuttiness with just a bit of chew (in a good way, of course). Keeping portions in mind, they can make for a great, filling, fiber-packed, FODMAP-friendly, whole grain-rich breakfast.
LOW FODMAP STEEL CUT OATS
If you use the Monash University FODMAP App (which I recommend BTW), you may notice that there isn't a specific listing for "steel cut oats". There is, tucked amongst the 15 or so other oat listings, one for oat groats.
Fun fact: steel cut oats are technically oat groats (or the hulled whole grain oat kernels) that have been cut up several times to help speed up the cooking process. So, a low FODMAP serving for steel cut oats is generally accepted as the same as the one for oat groats. According to Monash University, this is a ¼ cup or 60 grams uncooked.
Recipe
Instant Pot Low FODMAP Steel Cut Oats with Maple and Cinnamon
- Total Time: 30 minutes
- Yield: 4 1x
Description
Instant Pot Low FODMAP Steel Cut Oats make use of the handy-dandy pressure cooker and offer a more hands-off approach to this popular whole grain breakfast option. They're deliciously flavored with just a touch of maple syrup and cinnamon.
Ingredients
- 1 cup steel cut oats (gluten-free steel cut oats for gluten-free)
- 2 cups water
- ¼ cup maple syrup (or to taste)
- 1 tsp. cinnamon (or to taste)
Optional Serving Suggestions
- Low FODMAP milk (lactose-free, almond, etc.)
- Low FODMAP fruit (strawberries, blueberries, sliced banana)
- Low FODMAP nuts (pecans, walnuts, etc.)
Instructions
- Add steel cut oats and water into the Instant Pot and stir to mix. Place the lid on top of the Instant Pot and secure. Set vent to “Sealing”.
- Select the “Manual” setting on the Instant Pot. Adjust the time to 4 minutes on “High Pressure” and cook. After cooking, let the pressure naturally release for 20 minutes before carefully switching the vent to “Venting” and releasing any remaining pressure.
- After the pressure is fully released, remove the lid. Stir in maple syrup and cinnamon.
- Serve warm or store in the refrigerator for up to 4 days.
Notes
Steel Cut Oats: A low FODMAP serving of oat groats/steel cut oats is a ¼ cup or 60 grams.
Optional Serving Suggestions: All of the foods listed have low FODMAP serving sizes. Please refer to the Monash University FODMAP app for the appropriate low FODMAP serving sizes. On a personal note, I like to serve mine with a little bit of unsweetened almond milk and chopped pecans.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Instant Pot
- Cuisine: American
Susan St Lawrence says
Hi Em. thanks for the clarifying details. It has helped lots. I can also highly recommend the Monash Uni FODMAP app, plus I found any recipe books by Dr Sue Shepherd really useful. (if you know about Monash, you'll no doubt know about Sue, she did FODMAP research there in the 1999 :-).
Also, just wanted to add that I put chia seeds in with the oats when soaking them overnight in almond milk. Seems to work well.
Cheers,
Susan.
Lynn says
Can this be done in a slow cooker rather than an instant pot? How would the time differ?
Em Schwartz, MS, RDN says
Hi Lynn, I haven't tried this in a slow cooker, but I did a quick google search and found a similar recipe by Fit Foodie Finds that appears to be low FODMAP by ingredients and made in the slow cooker. Recipe: https://fitfoodiefinds.com/crock-pot-maple-cinnamon-steel-cut-oatmeal/ Hope that helps, -Em
Tiffany says
Thanks for the great tips and recipe - my dr just asked me to try a low FODMAP and I’m honestly a bit overwhelmed :/ so I truly appreciate your site 🙏🏼was just curious the 1/4 cup is that cooked or uncooked steel cut oats?
Em Schwartz, MS, RDN says
Hi Tiffany! From my understanding, Monash University bases their low FODMAP serving sizes on raw or uncooked ingredients unless they specify "cooked" in their app listings. (If you don't have their app - the Monash FODMAP app - already, I highly recommend it for beginners.) So, the serving size would be ¼ cup uncooked. Hope that helps, -Em
Rachel says
This is now my daily breakfast and my husband loves it. So easy and filling!
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Rachel!
Elina says
I just found your blog, it is great. I tried to made rolled oat porridge with maple sirup and it was really yummy.
Is it easy to find steel cut oats in US? In Finland traditional breakfast (kaurapuuro) oatmeal is made from rolled oats. I tried to find steel cut oats but it seems hard. Oat is on rise speaking of producing it in many ways. Sadly Sweden make it better (haha ;D) You may have heard from Oatly. It is easy to produce oat in Northern countries because of the cool climate and many other things.
Emily says
Hi Elina! Thank you for your kind words! Luckily, steel cut oats are available in most grocery stores here in the US. I know in different parts of the world, they are called different things like coarse oats or Irish oatmeal, but I'm not sure about in Finland. 🙂