• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

FUN WITHOUT FODMAPS logo

  • Home
  • Recipes
  • Shop
  • About
    • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube

Instant Pot Low FODMAP Steel Cut Oats

2 · Jan 25, 2019 · 2 Comments

Pin
Yum
Share
Tweet
Jump to Recipe·Print Recipe

This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

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.

An close up of a large white bowl filled with Instant Pot Low FODMAP Steel Cut Oats. There is an antique serving spoon grabbing a scoop.

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!!

An instant pot filled with low FODMAP steel cut oats

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. 

A small white bowl sits on a marble slab. It's filled with low FODMAP steel cut oats and is topped with almond milk and a couple of pecan pieces. There is a larger bowl resting in the background. It is also filled with these oats made in the Instant Pot.

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. 

An close up of a large white bowl filled with Instant Pot Low FODMAP Steel Cut Oats. There is an antique serving spoon grabbing a scoop. Centered at the top, dark gray text reads Instant Pot Low FODMAP Steel Cut Oats with Maple and Cinnamon.

 

Print
An overhead shot of a large white bowl filled with Instant Pot Low FODMAP Steel Cut Oats. There is an antique serving spoon grabbing a scoop.

Instant Pot Low FODMAP Steel Cut Oats with Maple and Cinnamon


★★★★★

5 from 1 reviews

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4
  • Category: Breakfast
  • Method: Instant Pot
  • Cuisine: American
Print Recipe
Pin Recipe

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

  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.

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.

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

Did you make this recipe?

Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

A small white bowl sits on a marble slab. It's filled with low FODMAP steel cut oats and is topped with almond milk and a couple of pecan pieces. There is a larger bowl resting in the background. It is also filled with these oats made in the Instant Pot. In the white space of the image there is dark gray text that reads Instant Pot Low FODMAP Steel Cut Oats with Maple and Cinnamon

2
Pin
Yum
Share
Tweet

You Might Also Like:

  • Low FODMAP Instant Pot Chicken Cacciatore
    Low FODMAP Instant Pot Chicken Cacciatore

    Filled with yummy Mediterranean flavors like tomatoes, oregano, and Kalamata olives, Low FODMAP Instant Pot…

  • Low FODMAP Instant Pot Whole Chicken
    Low FODMAP Instant Pot Whole Chicken

    Low FODMAP Instant Pot Whole Chicken is a quick and easy way to cook an…

  • Low FODMAP Instant Pot Polenta
    Low FODMAP Instant Pot Polenta

    Thick, creamy and oh-so-yummy, this Low FODMAP Instant Pot Polenta not only tastes great but…

5 Ingredients, Bowls, Breakfast, Dairy Free, Everyday, Fall, Gluten Free, Holidays, Instant Pot, Low FODMAP Recipes, Main Dish, Mediterranean, Plant-Based, Quick and Easy, Snacks, Sweet, Vegan, Vegetarian, Whole Grain

Reader Interactions

Comments

  1. Elina says

    February 17, 2019 at 8:30 am

    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.

    ★★★★★

    Reply
    • Emily says

      February 18, 2019 at 7:33 am

      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. 🙂

      Reply

Leave a Reply Cancel reply

Your email address will not be published.

★☆ ★☆ ★☆ ★☆ ★☆

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey there! I’m Em:

I'm a Minnesota-based, Monash-trained dietitian living with IBS who loves creating easy low FODMAP recipes for you (and me)!

My recipes are based on Monash's low FODMAP data and can easily be modified to be gluten-free and dairy-free. Read More…

Looking for something?

Low FODMAP Affiliates

Footer

Instagram

  • Easy Low FODMAP Spaghetti and Zoodles featuring protein-packed turkey, whole grain (loFO) spaghetti, and zoodles!⁣
.⁣
Make it with the easy homemade tomato-basil sauce in the recipe or sub-in ready-made low FODMAP pasta sauce like @fodyfoods Low FODMAP Tomato & Basil Sauce or @prego Sensitive Recipe Italian Sauce! ⁣
.⁣
Grab the recipe: https://funwithoutfodmaps.com/low-fodmap-spaghetti-zoodles/ or by clicking the link in my bio @funwithoutfodmaps.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
#funwithoutfodmaps #lowfodmap #fodmapfriendly #fodmap #glutenfree #dairyfree #guthealth #nutritionist #nutrition #lactosefree #glutenfreelife #healthyaperture #feedfeed #dietitian #supper #dietitianapproved #turkey #jennieo #zoodles
  • My fab friends at @fodyfoods sent a jar of their NEW low FODMAP arrabbiata sauce for me to try and this stuff is 🔥🔥🔥. #gifted If you like your food with a KICK (like I do)💃🏻 this sauce is where it's at!! ⁣⁣⁣⠀
.⁣⁣⁣⠀
And, it's not just for deliciously spicy pasta. 😋 I used it to make a really easy "cheater" low FODMAP shakshuka - aka poached eggs in a spicy, Middle Eastern-inspired tomato sauce. Oh. My. Yummmmmm!⁣⁣⁣⠀
.⁣⁣⁣⠀
Go grab a jar (or case 🙋🏻‍♀️) and make yourself some yummy shakshuka.⁣⁣⁣⠀
.⁣⁣⁣⠀
Recipe can be found at https://funwithoutfodmaps.com/low-fodmap-shakshuka/ or by clicking the link in my bio @funwithoutfodmaps. ⁣⁣⁣⠀
.⁣⁣⁣⠀
.⁣⁣⁣⠀
.⁣⁣⁣⠀ #fodyfoods #funwithoutfodmaps #lowfodmap  #fodmapfriendly #fodmap #glutenfree #dairyfree #nutrition #nutritionist #wheatfree #goodfood #lactosefree #glutenfreelife #vegetarian #plantbasedfood #dietitian #feedfeed #eggs #healthyaperture #shakshuka
  • Looking for a FODMAP-friendly snack idea? Try a couple of low FODMAP oatmeal raisin energy bites!
.
Grab this low FODMAP recipe and more at https://funwithoutfodmaps.com/no-bake-low-fodmap-oatmeal-raisin-energy-bites/ or by clicking the link in my bio @funwithoutfodmaps
.
P.S. ICYMI raisins are FODMAP-friendly in servings of 1 Tbsp. or less. 🤗
.
.
.
.
.
#fodmapfriendly #lowfodmap #fodmap #glutenfree #dairyfree #ibs #guthealth #nutrition #nutritionist #wheatfree #lactosefree #vegetarian #recipe #glutenfreelife #breakfast #snacktime #plantbased #plantbasedfood #mealprep #dietitian #dietitianapproved #minnstagramers #stonesoupblog
  • Happy Valentines/Galentines Day! ❤️ Do you celebrate? We don't usually do much, but my husband offered to grill lobster tonight (um ... yes, please! 🙋🏽‍♀️). So, I made us these deliciously decadent mini chocolate tortes for dessert. 😋 Because life is too short not to enjoy a personal-sized portion of buttery, sugary, chocolatey goodness ... every once in a while. #balance
.
MINI LOW FODMAP CHOCOLATE TORTES
4 oz. @EnjoyLifeFoods Dark Chocolate Morsels
8 Tbsp. unsalted butter
½ cup white sugar
4 large eggs
¼ tsp. vanilla extract
Pinch of salt
.
Grab the rest of the recipe https://funwithoutfodmaps.com/low-fodmap-flourless-chocolate-mini-cakes/ or by clicking the link in my bio @funwithoutfodmaps.
.
.
.
.
.
#funwithoutfodmaps #lowfodmap  #fodmapfriendly #fodmap #glutenfree #ibs #nutrition #dietitian #healthybalance #wheatfree #lactosefree #goodfood #realsimple #foodblogfeed #vegetarian #glutenfreelife #chocolate #flourlesstorte #eatfreely #feedfeed #valentinesday #galentines #minnstagramers
  • Low FODMAP Sweet Chili Tofu Bowls 🧡 crispy baked tofu tossed with a sweet chili sauce served with roasted FODMAP-friendly veggies and whole grain brown rice. Vegetarian and meal prep-friendly.
.
Grab the recipe at https://funwithoutfodmaps.com/low-fodmap-sweet-chili-tofu-bowls/ or by clicking the link my bio @funwithoutfodmaps
.
.
.
#funwithoutfodmaps #lowfodmap #fodmapfriendly #glutenfree #dairyfree #plantbased #plantbasedfood #nutritionist #dietitian #dietitianapproved #ibs #lactosefree #glutenfreelife #feedfeed #healthyaperture #stonesoupblog #mealprep #minnstagramers

Copyright © 2019 FUN WITHOUT FODMAPS on the Seasoned Pro Theme