Instant Pot Low FODMAP Steel Cut Oats

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. 

Instant Pot Low FODMAP Steel Cut Oats with Maple and Cinnamon

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★★★★★

5 from 2 reviews

• Author: Em Schwartz, MS, RDN
• Prep Time: 5 minutes
• Cook Time: 25 minutes
• Total Time: 30 minutes
• Yield: 4 1x

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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.

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Scale 1x2x3x

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.)

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Instructions

1. 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”.
2. 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.
3. After the pressure is fully released, remove the lid. Stir in maple syrup and cinnamon.
4. Serve warm or store in the refrigerator for up to 4 days.

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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.

• Category: Breakfast
• Method: Instant Pot
• Cuisine: American

Keywords: low FODMAP, instant pot oats, steel-cut oats,