Ask Dr. Ted

Instant Pot Low FODMAP Steel Cut Oats with Maple, Cinnamon, and Blueberries

Prepared in: 5min

Cooked in: 25min

Total Time: 30min

Servings: 4

Calories: 219 kcal

Fat: 3g

Carbs: 42g

Proteins: 6g

Start your day with a hearty, comforting breakfast that’s full of flavor and easy to prepare! This Instant Pot Low FODMAP Steel Cut Oats with Maple, Cinnamon, and Blueberries recipe is perfect for those following a Low FODMAP diet. The Instant Pot takes the hassle out of cooking steel-cut oats while preserving their rich, nutty texture. Sweetened with maple syrup, spiced with cinnamon, and topped with fresh blueberries, it’s a delightful breakfast that’ll keep you satisfied.
Go To Recipe

Ingredients

  • 1 cup steel cut oats (ensure gluten-free if needed)
  • 2 cups water
  • ¼ cup maple syrup (or to taste) (without high fructose corn syrup)
  • 1 tsp cinnamon (or to taste)
  • 1/2 cup fresh blueberries (or other Low FODMAP fruits like strawberries or raspberries)
Optional Serving Suggestions
  • Low FODMAP milk (lactose-free, almond, etc.)
  • Additional Low FODMAP fruits like sliced banana or strawberries
  • Low FODMAP nuts (pecans, walnuts, etc.)

Instructions

  1. Prepare Oats:
    Add the steel-cut oats and water into the Instant Pot. Stir to combine. Secure the lid and set the vent to “Sealing.”
  2. Cook the Oats:
    Select the “Manual” setting on your Instant Pot. Adjust the time to 4 minutes on “High Pressure” and start cooking. After the cooking time is complete, allow the pressure to naturally release for 20 minutes. Carefully switch the vent to “Venting” and release any remaining pressure.
  3. Mix in Flavors:
    Once the pressure has fully released, remove the lid. Stir in the maple syrup and cinnamon until well combined.
  4. Serve:
    Divide the oats into four servings. Top each bowl with fresh blueberries (or other Low FODMAP fruits) and any additional toppings like unsweetened almond milk or chopped nuts.
  5. Storage:
    Serve immediately or store in the refrigerator for up to 4 days.

Tips & Low FODMAP-Friendly Notes

  • Low FODMAP Serving Sizes: A low FODMAP serving of steel-cut oats is ¼ cup (about 60 grams). This recipe makes 4 servings, which should be safe for most people following a Low FODMAP diet. You can check with the Monash University FODMAP app to confirm exact serving sizes.
  • Fruit Options: Blueberries are a fantastic addition here, but you can also try other Low FODMAP fruits like sliced strawberries or raspberries. Just be mindful of portion sizes to stay within Low FODMAP guidelines.
  • Nuts & Milk: If you’d like to add extra richness, serve with unsweetened almond milk and a sprinkle of chopped nuts like pecans or walnuts. These add a nice crunch and extra flavor without increasing the FODMAP content.

Bon appétit

This Instant Pot Low FODMAP Steel Cut Oats with Maple, Cinnamon, and Blueberries is a nutritious, comforting breakfast that’s quick to make and easy to customize with your favorite toppings. Whether you’re starting your day with a warm, satisfying meal or preparing it ahead for the week, this recipe is perfect for a wholesome, Low FODMAP-friendly breakfast. Enjoy the delicious flavors and feel good about the nutritious start to your day!

Popular Recipes
Low FODMAP Roasted Vegetable Enchiladas
Low FODMAP Mediterranean Chicken Salad with Lemon Basil Dressing
Low FODMAP Vodka Pasta Sauce