Quick Takeaway
Yes, a warm bowl of this creamy Instant Pot oatmeal fits a low oxalate morning when you keep the portion sensible. Gently sweet and warmly spiced, it lands in the Low tier and pairs perfectly with a calcium rich splash of milk. New here? Start with our Low Oxalate Foods List.
This low oxalate Instant Pot oatmeal is everything cold-morning oatmeal should be, creamy, gently sweet, warmly spiced with cinnamon flavor, and ready in about 20 minutes from cold to spoonful. The clever ingredient swap is cinnamon extract in place of ground cinnamon, which keeps that classic warm cinnamon flavor without the high oxalate burden of the ground spice.
Why You’ll Love This Recipe
- Hands-off cooking. The Instant Pot does all the work, no stirring, no watching, no scorched-bottom oatmeal.
- Naturally low oxalate. Cinnamon extract delivers the cinnamon flavor without the oxalate concern of the ground spice.
- Lower in lectins. Pressure cooking breaks down most of the lectins in oats.
- Creamy without dairy. Coconut milk gives the oatmeal its silky texture.
- Endlessly customizable. Pick your sweetener, pick your toppings, the base is a blank canvas.
The Cinnamon Extract Trick
Ground cinnamon is one of the highest-oxalate spices on the chart, which is a real challenge for breakfast on a low-oxalate diet, cinnamon shows up in basically every oatmeal, pancake, and baked good recipe out there. The fix is cinnamon extract: a concentrated liquid form that delivers the warm, sweet cinnamon flavor without the oxalate hit. Spice extracts in general (cinnamon, cumin, turmeric) are low-oxalate even when the ground spice itself is high. Once you have cinnamon extract in your pantry, low-oxalate breakfast suddenly opens way up.
Ingredient Notes
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- Old-fashioned rolled oats. Don’t substitute steel-cut or quick oats, they cook differently and the timing won’t match.
- Coconut milk. Full-fat canned coconut milk is what makes this creamy. Light coconut milk works in a pinch but the oatmeal won’t be as rich.
- Cinnamon extract. Look for it in the baking aisle next to vanilla extract. It’s the linchpin of this recipe.
- Vanilla extract. Adds depth and warmth alongside the cinnamon.
- Coconut sugar or monk fruit sweetener. Add to taste at the end. Coconut sugar gives a slightly caramel note; monk fruit is sugar-free.
How to Make Instant Pot Oatmeal
Quick overview, full step-by-step in the recipe card:
- Combine everything except the sweetener in the Instant Pot.
- Pressure cook on high for 2 minutes.
- Natural release for 10 minutes, then carefully release any remaining pressure.
- Stir in the sweetener to taste.
- Serve warm with your favorite low-oxalate toppings.
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Creamy Instant Pot Oatmeal
Print Recipe
Ingredients
- 1 cup old-fashioned rolled oats
- 1.5 cups water
- 1/2 cup canned coconut milk
- 1/2 tsp cinnamon extract
- 1 tsp vanilla extract
- 1/4 tsp nutmeg
- 1/4 tsp sea salt
- 2-3 tbsp coconut sugar or brown monk fruit sweetener to taste, added after cooking
Instructions
- In the Instant Pot, combine the oats, water, canned coconut milk, cinnamon extract, vanilla extract, nutmeg, and sea salt. Stir briefly to combine.
- Cook on High Pressure for 2 minutes. Once cooking finishes, allow the pressure to release naturally for 10 minutes.
- Add the coconut sugar or monk fruit sweetener to the cooked oatmeal and stir until dissolved. Unplug the Instant Pot.
- Serve warm. Top with fresh strawberries, blueberries, strawberry compote, or a drizzle of coconut milk.
Pro Tips for the Best Oatmeal
- Don’t skip the natural release. The 10-minute natural release is what gives you creamy, perfectly cooked oatmeal. Quick-releasing immediately leads to thinner, less developed texture.
- Sweeten after cooking, not before. Sugar can scorch on the bottom of the pot during pressure cooking, adding it after gives you better control over sweetness anyway.
- If it’s too thick after sitting, stir in a splash of coconut milk or water to loosen.
- Make a double batch. Oatmeal reheats beautifully and is great for meal-prep breakfasts.
- Stir well before serving to incorporate any liquid that has separated.
Topping Ideas
- Fresh strawberries or blueberries
- Strawberry compote, homemade and ready in 25 minutes
- A drizzle of maple syrup or honey
- Sunflower seeds for crunch and protein
- Toasted coconut flakes for texture
- Extra coconut milk for an even richer bowl
Storage and Reheating
- Refrigerator. Store cooled oatmeal in airtight containers for up to 5 days.
- Reheating. Warm gently on the stovetop or in the microwave with a splash of coconut milk or water, oatmeal thickens substantially as it cools.
- Freezing. Freezes well for up to 3 months. Portion into single-serve containers before freezing for easy grab-and-go breakfasts.
Substitutions and Variations
- Use dairy milk or kefir in place of coconut milk for a different creaminess.
- Stir in a tablespoon of butter at the end for extra richness.
- Add a splash of pure vanilla extract right before serving for a brighter vanilla note.
- Top with strawberry compote for a special-occasion bowl.
Frequently Asked Questions
Is oatmeal low oxalate?
Yes, oats are on the low-oxalate grains list. The challenge with traditional oatmeal is the toppings (ground cinnamon, brown sugar, certain nuts). This recipe stays low-oxalate by using cinnamon extract instead of ground cinnamon and by recommending only chart-approved toppings.
Where do I find cinnamon extract?
Most well-stocked grocery stores carry it in the baking aisle next to vanilla extract. If you can’t find it locally, online retailers carry it. It’s worth keeping a bottle in the pantry, it opens up a lot of low-oxalate baking and breakfast recipes.
Can I use steel-cut or quick oats?
The timing in this recipe is calibrated for old-fashioned rolled oats. Steel-cut oats need much longer pressure cooking (around 4 minutes) and more liquid. Quick oats would overcook to mush. Stick with rolled oats for this recipe.
Why did my oatmeal stick to the pot?
Usually one of two reasons: the sweetener was added before pressure cooking (sugar scorches on the bottom), or there wasn’t enough liquid in the recipe. The 1.5 cups water plus 1/2 cup coconut milk for 1 cup oats is the right ratio.