Instant Pot Apple Cinnamon Oatmeal for Deep Winter Comfort

There is something about a warm bowl of oatmeal that feels like permission to slow down.

Not hustle fuel.
Not “power through the day” energy.
But the kind of nourishment that quietly says, you’re safe, you’re held, you don’t have to push right now.

That is the heart of this month’s theme for Salute to Wellness: Safety First.
Deep winter energy. Nervous systems that are just beginning to come out of survival mode.
And the gentle reminder: You are allowed to stop pushing.

Lately, my mornings have looked a lot slower. More quiet. More listening to what my body actually needs instead of what my to-do list demands. Some days that means extra rest. Some days it means warm socks, a mug of tea, and something comforting simmering in the kitchen while the world is still dark outside.

This Instant Pot Apple Cinnamon Oatmeal has become one of those grounding rituals for me. It is warm, softly sweet, gently spiced, and deeply stabilizing in a way that feels both physical and emotional. The kind of breakfast that tells your nervous system, we are not in a rush today.

Instant Pot Apple Cinnamon Oatmeal

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 399 kcal per serving

Ingredients

• 1–2 TBSP unsalted butter

• 2 cups peeled and diced Honeycrisp apples

• ¼ tsp ground cinnamon

• Pinch of salt

• 1 cup steel cut oats

• 1½ cups water or almond milk (no dairy in the Instant Pot to prevent burning)

• 1 cup 100% apple juice

• ½ cup chopped pecans

• Additional ¼–½ tsp cinnamon to taste

• ⅛ tsp pumpkin pie spice blend

• 2 TBSP pure maple syrup (optional, to taste)

Instructions

1. Set your Instant Pot to the SAUTE function and add the butter.

2. Once melted, add the diced apples, ¼ tsp cinnamon, and a pinch of salt. Sauté until tender, about 4–5 minutes.

3. Remove the apples and set aside.

4. Lightly spray or grease the stainless steel liner with coconut oil, avocado oil, or butter.

5. Add steel cut oats, water (or almond milk), apple juice, and most of the sautéed apples. Reserve about ½ cup of apples for topping.

6. Lock the lid and cook on Manual High Pressure for 10 minutes.

7. When the timer beeps, carefully quick-release the pressure.

8. Stir the oatmeal. It will look thin at first but thickens as it rests.

9. Stir in chopped pecans, extra cinnamon, pumpkin pie spice, and maple syrup to taste.

10. Serve in bowls topped with the reserved cinnamon apples, extra pecans, and a splash of milk if desired.

I have also been loving a sprinkle of homemade granola on top lately. Oats on oats might sound funny, but the crunch with the creaminess is such a cozy little joy.

Notes from My Kitchen

• I used 2 TBSP maple syrup and extra cinnamon because I love a warmly spiced bowl.

• If you prefer less sweetness, use a tart apple like Granny Smith.

• The apple juice adds a natural, gentle sweetness that feels comforting without being overwhelming.

• If you are new to the Instant Pot and want to modify the recipe, feel free to reach out. I am always happy to help you feel confident and safe in the kitchen, too.

Nutrition (Estimated per Serving)

Calories: 399 kcal; Carbohydrates: 55g; Protein: 11g; Fat: 17g; Saturated Fat: 3g; Cholesterol: 8mg; Sodium: 8mg; Potassium: 185mg; Fiber: 9g;
Sugar: 13g; Vitamin A: 122 IU; Vitamin C: 3mg; Calcium: 49mg; Iron: 3mg

Nutrition facts are estimated using an online calculator and should be used as a general guide only.

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Why This Feels So Supportive in Midlife

Warm, steady meals like this are incredibly regulating for a nervous system that has been in “go mode” for years. The combination of complex carbohydrates, healthy fats, gentle sweetness, and warming spices supports:

• Blood sugar stability

• Morning cortisol balance

• A sense of grounded safety in the body

• That subtle emotional message of “you are cared for”

And right now, that is what so many women over 45 are craving. Not another plan to optimize. Not another program to fix themselves. Just a soft place to land and begin again gently.

This bowl is that kind of place.

You do not need to earn rest.
You do not need to push to be worthy of nourishment.
You are allowed to start your day feeling safe.

xx,
Diana