Instant Pot Apple Ginger Oatmeal – Your Monday morning recovery fuel! This Super Bowl recipe isn’t for game day. It’s your day after recovery fuel. In my Super Bowl food stat research, I wasn’t shocked that we eat 1.25 billion chicken wings. The fact that we drink enough beer to fill an olympic-sized pool 2,000 times didn’t phase me. What I found crazy was that ~14 million people will call in sick to work on Monday. It’s what as been called: #supersickmonday And, the sales of antacids increases by 20%. So what does that us? 
Whether our team won or not, our game day fueling plan might have had some holes. One too many beers or slices of pizza makes Monday morning feel, well, worse than Monday. 

Recovery Food: Instant Pot Apple Ginger Oatmeal

Could Super Bowl LIII be the year you run all the right plays? To help you out, I’ve listed 5 strategies below. But, just in case Monday morning you wake feeling less than your best or reaching for the Tums – try our Instant Pot Apple-Ginger Oatmeal for breakfast. It will get you back on track. Oatmeal, a whole grain, is an excellent source of fiber. The soluble fibers in oats absorb acid in the stomach and reduce symptoms of reflux. Ginger is a natural inflammatory spice noted for its ability to treat heartburn. Let’s just say, it’s your “recovery” fuel. 

bowl of apple oatmeal shown in a white bowl with cinnamon and pecans as a topping, a spoon is coming out on the right side of bowl

Want to wake Monday morning feeling like a winner? Try the following:

1. Think about how you want to feel after.

Your mental game before and during the game can be a powerful play. Take a few minutes to visualize yourself eating a moderate amount of food. Visualize how good it would feel to arrive to your bed that evening feeling comfortable and far from full.

2. Avoid sitting next to food.

Proximity has power. No amount of willpower will keep your hand out of a delicious super bowl recipe if you’re sitting right next to it. Research has shown the farther we are away from food, the less we will eat. Get strategic about your game day positioning.

3. Don’t wear your yoga pants.

Yoga pants make us feel good. They stretch a ridiculous 1000% and yet somehow hold us in. Some hypothesize that “living” in yoga pants contributes to weight gain. So bust out the spanx or jeans so you can be more conscious of how you feel while you eat and drink.

4. Bring a safety snack/drink.

When it’s all said and done, the pre-game + commercials + game last 5 hours. That offers us plenty of time to eat and enjoy many enticing super bowl recipes. It’s challenging to last 5 hours without mindlessly taking in hundreds of calories. So, one answer, is bring a low-calorie snack. This keeps your mouth busy without taking in the same amount of calories as a linebacker. Veggies, popcorn, sparkling waters. You know, all those “negative calorie” foods. #nottrue

5. Let it go

So, you ate more than you wanted. Come Monday, just let it go. One night of overeating will not undermine a life made up of healthy habits. Start your day off with our Instant Pot Apple Ginger Oatmeal. The reason we establish healthy habits is that when we slip, it’s easy to fall back into a healthy line.
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bowl of apple oatmeal shown in a white bowl with cinnamon and pecans as a topping, a spoon is coming out on the right side of bowl

Instant Pot Apple Ginger Oatmeal

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  • Author: Jennifer McDaniel
  • Prep Time: 5
  • Cook Time: 25
  • Total Time: 30 minutes
  • Yield: 6 1x


  • 1 T. coconut oil
  • 1 c. steel cut oats
  • 3 c. water
  • 1 c. canned light coconut milk
  • 1/4 c. maple syrup
  • 1 T. cinnamon, ground
  • 1 T. fresh ginger, grated
  • 1 t. vanilla
  • 1 t. salt
  • 1 large or 2 small apples, chopped
  • 1/2 c. pecans, chopped


  1. Saute oats in the instant pot over coconut oil for 2-3 minutes until golden brown. You will smell a nutty aroma.
  2. Add water, coconut milk and salt, and cook on the manual setting for 10 minutes with pressure valve sealed. Allow pressure to release naturally at the end of cooking ~ 3-5 minutes.
  3. Stir in maple syrup, spices, vanilla, apples and pecans. Let warm for 5 more minutes to allow the ingredients to play together before you enjoy!


If you prefer cooked over raw apples, add the apples prior to cooking. If you add them as written per the recipe, they will still have some crisp to them.


  • Serving Size: 1 cup
  • Calories: 217
  • Sugar: 12.6 g
  • Sodium: 392.1 mg
  • Fat: 12.2 g
  • Saturated Fat: 4.7 g
  • Carbohydrates: 25.8 g
  • Fiber: 4.1 g
  • Protein: 3.5 g
  • Cholesterol: 0 mg