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How to Make Pressure Cooker Steel Cut Oats

Wholefood Guides

Pressure cooker steel cut oats make for a nourishing and wholesome breakfast. Steel cut oats are dairy free, nut free, plant based and vegan.

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steel cut oats with raspberries

Nutritional Benefits of Steel Cut Oats

Steel cut oats, rolled oats and quick oats all start their life out as an oat kernel. The oat kernels then have their tough outer skin removed and are treated with heat and moisture. This is now called an oat groat. Oat groats can be further processed into steel cut oats, rolled oats and quick oats. Steel cut oats are the least processed out of the three, however all varieties still contain very similar nutrient profiles and benefits.

Here are some of the nutritional benefits of oats:

  • Oats contain a nutrient called glutamine, which is important for gut healing, maintaining a healthy pH balance in the gut, increasing GABA (a calming neurotransmitter) and aiding in muscle growth and recovery.
  • Oats are high in fibre.
  • They are a good source of fibre, complex carbohydrates and plant based protein.
  • They provide a good amount of minerals like iron, magnesium, selenium, manganese, zinc and copper as well as B vitamins.
  • Oats have been shown to reduce cholesterol and promote healthy blood sugar levels.

Eating a meal like steel cut oats, is not only highly nutritious, but it helps to provide long lasting, sustained energy.

Are Oats Gluten Free?

While oats are technically a gluten free grain, they are often processed in the same facilities as other gluten containing grains. Therefore, oats are often contaminated with gluten. It is possible to buy wheat free or gluten free oats – the best place to look would be your local health food store.

It is important to note that, while oats are technically gluten free, there are still proteins in oats that resemble gluten and can cause an inflammatory response in those with Coeliacs Disease. Because of this reason, I would strongly recommend you talk to your health care provider if you do have Coeliacs Disease before consuming oats.

cup measure with steel cut oats

How to Make Pressure Cooker Steel Cut Oats

While steel cut oats have a lovely nutty and chewy texture, they can take much longer than rolled oats to cook on the stove top. They also need a lot more attention. When you make steel cut oats in the pressure cooker, you essentially get to set and forget. Put them in, turn on the pressure cooker and walk away until they’re done. Seriously, so easy!

Here’s how to make steel cut oats in an instant pot or other pressure cooker:

  1. Add 1 cup steel cut oats, 2 1/2 cups water & 2 teaspoons vanilla extract (optional) to the pressure cooker.
  2. Place the lid on in the locked position.
  3. Turn on the pressure cooker/instant pot and set to cook on a high temp for 11 minutes. The pressure cooker will take around 6 minutes to come up to pressure before it begins cooking.
  4. Once the pressure cooker has cooked the oats for 11 minutes, allow a natural release of pressure for 10 minutes before turning the valve to open to release remaining pressure.
  5. Carefully remove the lid and give the oats a good stir.
  6. Serve straight away with you favourite toppings or refrigerate in portions for quick breakfasts during the week.

water, steel cut oats and vanilla extract

adding water to steel cut oats in ninja foodi pressure cooker

perfectly cooked steel cut oats

How to Serve Steel Cut Oats

Make your steel cut oats even more nutritious by adding whole food toppings. These toppings not only taste delicious but add more nutrients to the meal including:

  • healthy fats
  • fibre
  • complex carbohydrates
  • extra plant based protein

Here are some of my favourite toppings for oats:

  • toasted almonds
  • toasted coconut flakes
  • hemp seeds
  • chia seeds
  • flaxseed meal
  • coconut yoghurt
  • seasonal berries or other seasonal fruit
  • raw honey
  • pure maple syrup

hemp seeds, chia seeds, toasted almonds, coconut flakes, coconut yoghurt, raspberries and honey

honey dripping over bowl of steel cut oats

Looking for more whole food, plant based breakfast recipes? Try these…

Zucchini and Pea Egg Free Fritters

Hemp Seed & Almond Granola

Vanilla Vegan and Buckwheat Pancakes

 

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bowl of steel cut oats topped with raspberries, toasted coconut and yoghurt

Pressure Cooker/Instant Pot Steel Cut Oats

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Course: Breakfast
Cuisine: Dairy Free, egg free, Gluten Free, Plant Based, Vegan, Vegetarian
Diet: Gluten Free, Low Lactose, Vegan
Keyword: instant pot steel cut oats, pressure cooker steel cut oats, steel cut oats
Prep Time: 3 minutes
Cook Time: 27 minutes
Total Time: 30 minutes
Servings: 6 serves

Equipment

  • Measuring cups
  • Pressure cooker
  • Wooden Spoon

Ingredients

  • 2 cups steel cut oats preferrably organic
  • 5 cups water
  • 3 tsp vanilla extract optional

Instructions

  • Place the steel cut oats, water and vanilla into the pressure cooker.
  • Fix lid to locked position and turn on.
  • Select pressure cooker mode and cook on a high temperature for 11 minutes. Pressure cooker will take around 6 minutes to come up to pressure before it starts cooking.
  • Once the pressure cooking is finished cooking, allow for a natural release of pressure for 10 minutes before turning valve on top of lid to vent position to release remaining steam.
  • Once all steam is released, carefully remove lid and stir oats with a wooden spoon.
  • Serve warm with your choice of toppings (see notes for ideas).

Notes

Add toppings for additional protein and healthy fats.
Ideas for toppings:
  • hemp seeds
  • chia seeds
  • toasted coconut 
  • toasted almonds
  • coconut yoghurt
  • raw honey
  • pure maple syrup
Serve straight away or refrigerate for quick and easy breakfasts throughout the week. Can be eaten warm or cold, similar to overnight oats.

Nutrition

Calories: 212kcal | Carbohydrates: 35g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Sodium: 10mg | Fiber: 6g | Sugar: 1g | Calcium: 33mg | Iron: 2mg
Tried this recipe?Post your recreation to Instagram and mention @ournourishingtable or tag #ournourishingtable! Don't forget to let us know how you went by rating this recipe and commenting below.
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