This Instant Pot apple cinnamon steel cut oats recipe is everything that we want for breakfast. It is a one pot dish, is quick and easy and requires no stove top stirring. Further the final porridge bowl is full of fibre, proteins, complex carbs and healthy fats , making it an ideal breakfast option. It is also vegetarian and vegan, if that’s your thing. And the best thing is the taste. The chewiness of the steel cut oats, the crunch of nut butter, the sweetness of apples and the warming cinnamon spice all create a flavour explosion in the mouth. You have to make it to believe it!
Everything you need to know about steel cut oats
When I started cooking with steel cut oats, there were many things I was unaware of. So I decided to write all about my learnings till date here. Hope you find these useful.
- Steel Cut Oats vs Rolled Oats
- Cooking steel cut oats and other recipes
- Are steel cut oats gluten-free?
- Health benefits of steel cut oats
- Are steel cut oats FODMAP friendly?
Steel Cut Oats vs Rolled Oats
Steel cut oats are made from the whole oat grain. The outer husk is removed, before the oat grain is cut into smaller pieces using a steel blade. Hence the name steel cut oats. Use steel cut oats in traditional porridges, add to baked goods or in savoury recipes. Steel cut oats also take longer time to cook about 25-30 minutes on the stove top. A good idea is to soak them overnight in some water and add in a tsp of lemon juice or apple cider vinegar. This reduces the cooking time. Further soaking grains, nuts , seeds, pulses and beans breaks down the phytic acid to help improve their digestion. More info on soaking nuts and seeds and it’s benefits here
Rolled Oats are oat grains steamed and then rolled in a press. They take less time to cook (App. 10-12 min cooking time on a stove top). I use rolled oats for making porridges, in bircher muesli, granola or baking cookies and quick breads.
Cooking Instant Pot steel cut oats and other recipes
As I mentioned above, cooking steel cut oats requires more time and constant stirring on the stovetop. If cooking on the stove top, a nice idea is to soak them overnight in water to reduce the cook and stir time. In this recipe, I am using my Instant Pot which greatly reduces the overall cook time and also does not require me to stir continuously. Further I like to sweeten porridges using natural sweeteners like maple syrup and fruit (like apples or pears). This Instant Pot Apple Cinnamon Steel Cut Oats Recipe pretty much sums up my porridge cooking style. See the recipe notes below
Further here are 17 recipes using steel cut oats for your inspiration.
Are Steel Cut Oats gluten-free?
In their most natural state oats are gluten-free. However processing most oats in a facility with other gluten containing grains e.g. wheat, barley, rye etc may cause contamination. This can cause issues to someone with severe gluten intolerances. However if you are just avoiding gluten, then consuming oats should not be a problem. I am glad that I do not have any gluten tolerance issues, so I happily eat all forms of whole grains 🙂
Health Benefits of Steel Cut Oats
Steel cut oats have higher dietary fibre and are more nutritionally dense than even rolled oats. Dietary fibre helps in optimal digestion and overall gut health. Further oats contain beta-glucans that help in lowering cholesterol and stabilising blood sugar levels. Steel cut oats are a form of complex carbohydrates that give you sustained energy and keep you feeling fuller for a longer time period.
One more important benefit of steel cut oats is that they contain non-heme iron . I do suffer from lower iron levels, so I am always looking to incorporate more foods containing iron in my diet. I am including the links here , here and here where I read all about these health benefits of steel cut oats.
Are Steel Cut Oats FODMAP friendly?
For those following low FODMAP diets, it is best to check via your trusted health practitioners or dieticians whether steel cut oats are suitable for you. I am aware cooked steel cut oats are low FODMAP, but of course it can vary from person to person. More details on oats and FODMAP here
Please let me know in the comments if you have any questions or if you have any easy breakfast recipes to share. If you like this recipe, please do leave a rating below. Don’t forget to tag #urbanfoodlover and follow along on URBANFOODLOVER Instagram here for lots more foodie inspiration 🙂
Instant Pot Apple Cinnamon Steel Cut Oats Recipe
Equipment
- Instant Pot
Ingredients
- 1 cup steel cut oats
- 3 cups water
- 1 medium apple grated
- 1 tsp cinnamon powder
- 1/2 cup non-dairy milk of choice (almond milk, oat milk)
- 1 tbsp chia seeds
- 1 tbsp mixed seeds of choice goji berries, pumpkin seeds, sunflower seeds
- 1 tsp maple syrup or honey optional
- 1 tbsp nut butter of choice optional
Instructions
- In an Instant Pot combine the oats, water, cinnamon powder and grated apple. Set on porridge for 12 min high pressure setting
- Once 12. min are completed, pour over the cooked oats in bowls and add chia seeds and oat milk or almond milk (as per choice). Wait for a few minutes until the chia seeds start to soak up the additional liquid .
- Once the chia seeds have soaked in the extra liquid, put toppings of choice i.e. mixed seeds, nut butter, slices of fresh apple and serve
Notes
