19 Healthy Buckwheat Recipes for Gluten-Free Cooking

Looking for gluten-free meals that are both nourishing and delicious? Buckwheat—nutty, versatile, and packed with protein—is your secret weapon! Whether you’re craving cozy comfort food, quick weeknight dinners, or seasonal twists, these 19 healthy recipes will inspire your kitchen. From fluffy pancakes to hearty salads, there’s something for every taste. Ready to fall in love with buckwheat? Let’s dive in!

Buckwheat Pancakes with Maple Syrup

These nutty, wholesome pancakes are a cozy weekend treat—naturally gluten-free and packed with earthy flavor that pairs perfectly with sweet maple syrup.

Ingredients

• 1 cup buckwheat flour
• 1 tbsp granulated sugar
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 large egg
• 1 cup buttermilk
• 2 tbsp melted butter, plus extra for cooking
• Pure maple syrup, for serving

Instructions

1. In a bowl, whisk together buckwheat flour, 1 tbsp sugar, 1 tsp baking powder, 1/2 tsp baking soda, and 1/4 tsp salt.
2. In another bowl, beat the egg, then stir in buttermilk and 2 tbsp melted butter. Pour wet ingredients into dry ingredients and mix until just combined (small lumps are okay).
3. Heat a skillet over medium-low and brush with butter. Pour 1/4 cup batter per pancake. Cook until bubbles form on top and edges look set, about 3 minutes. Flip and cook 1–2 minutes more until golden.
4. Serve warm with maple syrup.

The buckwheat gives these pancakes a satisfyingly hearty texture—no cardboard-like gluten-free pancakes here! A low, slow cook ensures they stay tender inside.

Tip: For extra fluffiness, let the batter rest 5 minutes before cooking.

Savory Buckwheat Porridge with Mushrooms

This hearty, nutty buckwheat porridge gets a rich umami boost from sautéed mushrooms—a comforting bowl that’s perfect for chilly mornings or a simple dinner.

Ingredients:

• 1 cup raw buckwheat groats, rinsed
• 2 cups vegetable broth
• 1 cup water
• 2 tbsp olive oil, divided
• 8 oz cremini mushrooms, sliced
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 1 tbsp soy sauce
• 1 tbsp chopped fresh thyme
• 1 tbsp butter (optional)

Instructions:

1. In a medium saucepan, combine buckwheat, vegetable broth, and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until tender and liquid is absorbed.
2. Meanwhile, heat 1 tbsp olive oil in a skillet over medium heat. Add mushrooms and cook for 5–6 minutes until golden, stirring occasionally. Transfer to a plate.
3. In the same skillet, heat remaining 1 tbsp olive oil. Add onion and cook for 3 minutes until softened. Stir in garlic, salt, and black pepper; cook for 1 minute until fragrant.
4. Return mushrooms to the skillet. Add soy sauce and thyme, tossing to coat. Cook for 1 minute, then remove from heat.
5. Fluff the cooked buckwheat with a fork and stir in the mushroom mixture. For extra richness, fold in butter (if using). Taste and adjust salt as needed.

The toasty buckwheat soaks up all the savory flavors, while the mushrooms add a meaty bite—no cream required for this luxe texture.

Tip: Swap creminis for wild mushrooms like shiitake or oyster for an even deeper flavor.

Buckwheat Salad with Roasted Vegetables

This hearty buckwheat salad is packed with caramelized roasted veggies and a bright lemon dressing—perfect for a wholesome lunch or easy dinner side.

Ingredients

• 1 cup uncooked buckwheat groats, rinsed
• 2 cups water
• 1 small sweet potato, diced (about 2 cups)
• 1 red bell pepper, chopped
• 1 small red onion, thinly sliced
• 3 tbsp olive oil, divided
• 1 tsp salt, divided
• ½ tsp black pepper
• 2 tbsp lemon juice
• 1 tsp honey
• ¼ cup chopped fresh parsley
• 2 tbsp crumbled feta cheese (optional)

Instructions

1. Cook buckwheat: Combine buckwheat and water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until tender. Drain any excess water and fluff with a fork.
2. Roast veggies: Preheat oven to 400°F. Toss sweet potato, bell pepper, and red onion with 2 tbsp olive oil, ½ tsp salt, and black pepper. Spread on a baking sheet and roast for 25 minutes, stirring halfway, until tender and lightly charred.
3. Make dressing: Whisk together lemon juice, honey, remaining 1 tbsp olive oil, and ½ tsp salt in a small bowl.
4. Assemble: In a large bowl, combine cooked buckwheat, roasted vegetables, and dressing. Gently fold in parsley and feta (if using). Serve warm or at room temperature.

The nutty buckwheat soaks up the zesty dressing beautifully, while the roasted veggies add just the right amount of sweetness and crunch.

Tip: For extra protein, top with a fried egg or grilled chicken.

Buckwheat Soba Noodle Stir-Fry

This nutty, savory stir-fry comes together in under 20 minutes, making it a weeknight hero with a satisfying chew from the soba noodles.

Ingredients

• 8 oz buckwheat soba noodles
• 2 tbsp toasted sesame oil, divided
• 3 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 red bell pepper, thinly sliced
• 2 cups shredded purple cabbage
• 3 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp sriracha (optional)
• 2 green onions, sliced
• 1 tbsp sesame seeds

Instructions

1. Cook soba noodles according to package instructions (usually 4-5 minutes in boiling water). Drain, rinse with cold water, and toss with 1 tbsp sesame oil to prevent sticking.
2. Heat remaining 1 tbsp sesame oil in a large skillet over medium-high. Add garlic and ginger, stirring for 30 seconds until fragrant.
3. Add bell pepper and cabbage; stir-fry for 3-4 minutes until slightly softened but still crisp.
4. Whisk together soy sauce, honey, rice vinegar, and sriracha (if using). Pour over vegetables, then add noodles. Toss everything for 1-2 minutes until evenly coated and heated through.
5. Garnish with green onions and sesame seeds.

The contrast of the earthy noodles with the sweet-tangy sauce and crunchy veggies makes this dish feel light yet deeply satisfying.

Tip: For extra protein, toss in shredded rotisserie chicken or crispy tofu right before serving.

Buckwheat Granola with Dried Fruits

This buckwheat granola with dried fruits is a crunchy, nutrient-packed breakfast that’s just sweet enough to feel like a treat—without the guilt.

• 2 cups raw buckwheat groats
• 1 cup rolled oats
• 1/2 cup chopped almonds
• 1/3 cup maple syrup
• 3 tbsp coconut oil, melted
• 1 tsp vanilla extract
• 1/2 tsp ground cinnamon
• 1/4 tsp salt
• 1/2 cup chopped dried apricots
• 1/2 cup dried cranberries

1. Preheat oven to 325°F and line a baking sheet with parchment paper.
2. In a large bowl, mix buckwheat groats, rolled oats, and chopped almonds.
3. In a small bowl, whisk together 1/3 cup maple syrup, 3 tbsp melted coconut oil, 1 tsp vanilla extract, 1/2 tsp cinnamon, and 1/4 tsp salt. Pour over the dry ingredients and stir until evenly coated.
4. Spread the mixture onto the prepared baking sheet in an even layer. Bake for 25–30 minutes, stirring halfway, until golden and crisp.
5. Let cool completely, then mix in 1/2 cup chopped dried apricots and 1/2 cup dried cranberries.

The buckwheat adds a nutty depth that pairs perfectly with the chewy fruit—plus, it stays extra-crunchy for days!

Tip: Store in an airtight container for up to 2 weeks—if it lasts that long!

Buckwheat and Kale Stuffed Peppers

These hearty stuffed peppers are packed with nutty buckwheat, earthy kale, and just the right amount of cheese for a satisfying vegetarian meal.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup uncooked buckwheat groats
• 2 cups vegetable broth
• 2 tbsp olive oil, divided
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 2 cups chopped kale, tough stems removed
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese

Instructions:

1. Preheat oven to 375°F. Place hollowed-out peppers in a baking dish.
2. In a saucepan, combine buckwheat and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until tender. Fluff with a fork.
3. Heat 1 tbsp olive oil in a skillet over medium heat. Add onion and cook for 3 minutes until soft. Add garlic and cook for 30 seconds until fragrant.
4. Stir in kale, smoked paprika, salt, and black pepper. Cook for 2 minutes until kale wilts. Remove from heat and mix in cooked buckwheat, mozzarella, and Parmesan.
5. Spoon filling into peppers, drizzle with remaining 1 tbsp olive oil, and bake for 25 minutes until peppers are tender and cheese is bubbly.

The buckwheat adds a delightful chewiness that pairs perfectly with the melted cheese and sweet roasted peppers—a texture lover’s dream!

Tip: For extra browning, broil the stuffed peppers for the last 2 minutes of baking.

Buckwheat Chocolate Chip Cookies

These nutty, wholesome cookies swap traditional flour for buckwheat, adding a rich depth of flavor while keeping that classic chewy texture we all love.

Ingredients:

• 1 cup buckwheat flour
• 1/2 tsp baking soda
• 1/2 tsp fine sea salt
• 1/2 cup (1 stick) unsalted butter, softened
• 1/2 cup packed light brown sugar
• 1/4 cup granulated sugar
• 1 large egg
• 1 tsp vanilla extract
• 3/4 cup semi-sweet chocolate chips

Instructions:

1. Preheat oven to 350°F and line two baking sheets with parchment paper.
2. Whisk together buckwheat flour, 1/2 tsp baking soda, and 1/2 tsp salt in a medium bowl.
3. In a large bowl, beat 1/2 cup softened butter, 1/2 cup brown sugar, and 1/4 cup granulated sugar with a hand mixer until fluffy (2–3 minutes). Add 1 egg and 1 tsp vanilla, mixing until combined.
4. Gradually stir dry ingredients into the wet mixture, then fold in 3/4 cup chocolate chips.
5. Drop 1.5-tbsp scoops of dough onto sheets, spacing 2″ apart. Bake for 10–12 minutes until edges are set but centers are still soft.
6. Let cool on sheets for 5 minutes before transferring to a rack.

The buckwheat gives these cookies an earthy, almost malty sweetness that pairs perfectly with melty chocolate—no one will guess they’re gluten-free!

Tip: For extra-chewy cookies, slightly underbake (closer to 10 minutes) and let them finish setting on the hot tray.

Buckwheat Risotto with Parmesan

This nutty, creamy buckwheat risotto is a cozy twist on the classic—packed with earthy flavor and finished with a generous sprinkle of Parmesan.

Ingredients

• 1 cup buckwheat groats
• 4 cups low-sodium vegetable broth
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 2 tbsp unsalted butter
• 1 tbsp olive oil
• 1/2 cup dry white wine
• 1/2 cup grated Parmesan cheese, plus extra for serving
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley (optional)

Instructions

1. In a medium pot, heat the vegetable broth over low heat and keep warm.
2. In a large skillet, melt 1 tbsp butter with olive oil over medium heat. Add the onion and cook for 4–5 minutes until soft. Stir in the garlic and cook for 30 seconds until fragrant.
3. Add the buckwheat groats and toast for 2 minutes, stirring constantly. Pour in the white wine and simmer until mostly absorbed, about 3 minutes.
4. Ladle in 1 cup of warm broth and stir occasionally until absorbed, about 5 minutes. Repeat, adding broth 1/2 cup at a time and stirring frequently, until the buckwheat is tender but slightly chewy (20–25 minutes total).
5. Remove from heat. Stir in the remaining 1 tbsp butter, 1/2 cup Parmesan, salt, and black pepper. Garnish with parsley (if using) and extra Parmesan.

The buckwheat’s hearty texture holds up beautifully to the rich, cheesy finish—no one will miss the rice! Tip: For extra creaminess, stir in a splash of heavy cream with the final butter addition.

Buckwheat Bread with Seeds

This hearty, nutty buckwheat bread is packed with seeds for extra crunch and nutrition—perfect for toasting or slathering with butter.

Ingredients:

• 1 ½ cups buckwheat flour
• 1 cup all-purpose flour
• 1 tbsp baking powder
• 1 tsp salt
• 2 tbsp honey
• 1 ¼ cups buttermilk
• 1 large egg
• ¼ cup olive oil
• ¼ cup mixed seeds (sunflower, pumpkin, flax)

Instructions:

1. Preheat oven to 375°F. Grease a 9×5-inch loaf pan.
2. Whisk together buckwheat flour, all-purpose flour, baking powder, and 1 tsp salt in a large bowl.
3. In another bowl, beat 1 large egg, then stir in 2 tbsp honey, 1 ¼ cups buttermilk, and ¼ cup olive oil.
4. Pour wet ingredients into dry ingredients, mixing just until combined. Fold in ¼ cup mixed seeds.
5. Transfer batter to the loaf pan, smoothing the top. Sprinkle extra seeds on top if desired.
6. Bake for 45–50 minutes, until a toothpick inserted comes out clean. Cool in the pan for 10 minutes, then transfer to a wire rack.

The buckwheat gives this bread a rich, earthy flavor, while the seeds add a satisfying crunch in every bite. It’s sturdy enough for sandwiches but still tender inside.

Tip: For extra depth, toast the seeds lightly before mixing them into the batter.

Buckwheat Blinis with Smoked Salmon

These delicate buckwheat blinis are the perfect bite-sized base for silky smoked salmon—ideal for brunch or elegant appetizers.

Ingredients:

• 1/2 cup buckwheat flour
• 1/2 cup all-purpose flour
• 1 tsp sugar
• 1/2 tsp salt
• 1 tsp active dry yeast
• 3/4 cup warm whole milk (110°F)
• 1 large egg, separated
• 2 tbsp unsalted butter, melted (plus extra for cooking)
• 4 oz smoked salmon, thinly sliced
• 1/4 cup crème fraîche
• Fresh dill sprigs, for garnish

Instructions:

1. In a bowl, whisk together buckwheat flour, all-purpose flour, 1 tsp sugar, and 1/2 tsp salt. Dissolve 1 tsp yeast in warm milk; let sit 5 minutes until frothy.
2. Stir egg yolk and 2 tbsp melted butter into the milk mixture. Pour into dry ingredients; mix until smooth. Cover and let rise 1 hour until bubbly.
3. Beat egg white to soft peaks; fold into batter. Heat a skillet over medium-low; brush with butter. Drop 1-tbsp batter portions; cook 2 minutes per side until golden.
4. Top blinis with smoked salmon, a dollop of crème fraîche, and dill.

The nutty buckwheat adds earthy depth to these airy blinis, balancing the salmon’s richness beautifully.

Tip: For extra tang, stir a squeeze of lemon juice into the crème fraîche.

Buckwheat and Lentil Soup

This cozy, nutrient-packed soup combines earthy buckwheat and tender lentils for a satisfying bowl that’s as wholesome as it is flavorful.

Ingredients

• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 cup uncooked buckwheat groats
• 1/2 cup dried green lentils, rinsed
• 4 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp chopped fresh parsley (for garnish)

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook for 5 minutes until softened. Stir in 3 garlic cloves, 1 tsp cumin, and 1/2 tsp smoked paprika; cook for 1 minute until fragrant.
2. Add buckwheat and lentils, stirring to coat. Pour in 4 cups vegetable broth and diced tomatoes (with juices). Bring to a boil, then reduce heat to low. Cover and simmer for 25 minutes, stirring occasionally, until lentils and buckwheat are tender.
3. Season with 1 tsp salt and 1/2 tsp black pepper. Ladle into bowls and garnish with fresh parsley.

The nutty chew of buckwheat balances the creamy lentils perfectly, while smoked paprika adds a subtle depth that makes this soup unforgettable.

Tip: For extra richness, swirl in a spoonful of plain yogurt just before serving.

Buckwheat Pizza Crust with Fresh Toppings

This nutty, gluten-free crust is sturdy enough to hold all your favorite toppings while adding a wholesome twist to pizza night.

Ingredients:

• 1 cup buckwheat flour
• 1/2 cup tapioca flour
• 1 tsp baking powder
• 1/2 tsp salt
• 1/2 cup warm water
• 2 tbsp olive oil
• 1/2 cup marinara sauce
• 1 cup shredded mozzarella
• 1/4 cup fresh basil leaves
• 1/2 cup cherry tomatoes, halved

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a bowl, whisk together 1 cup buckwheat flour, 1/2 cup tapioca flour, 1 tsp baking powder, and 1/2 tsp salt. Add 1/2 cup warm water and 2 tbsp olive oil; stir until a dough forms.
3. Press dough into a 10-inch circle on the prepared sheet. Bake for 12 minutes until edges are firm.
4. Spread 1/2 cup marinara sauce over crust, then top with 1 cup shredded mozzarella and 1/2 cup cherry tomatoes. Bake for 10 more minutes until cheese melts.
5. Garnish with 1/4 cup fresh basil leaves before slicing.

The buckwheat crust crisps up beautifully without tasting heavy—perfect for loading with summer-ripe tomatoes and fragrant basil.

Tip: For extra crispness, pre-bake the crust for 15 minutes before adding toppings.

Buckwheat Energy Bars with Dates

These no-bake Buckwheat Energy Bars with Dates are the perfect grab-and-go snack—packed with natural sweetness and a satisfying crunch.

• 1 cup pitted Medjool dates, packed
• 1/2 cup raw buckwheat groats
• 1/4 cup creamy almond butter
• 2 tbsp pure maple syrup
• 1/2 tsp vanilla extract
• 1/4 tsp sea salt
• 1/4 cup chopped almonds (optional for extra crunch)

1. In a food processor, blend the dates until they form a sticky paste (about 1 minute).
2. Add the buckwheat groats, almond butter, maple syrup, vanilla extract, and sea salt. Pulse until fully combined (30–45 seconds). The mixture should hold together when pressed.
3. Fold in the chopped almonds (if using), then press the mixture firmly into a parchment-lined 8×8-inch pan.
4. Chill in the fridge for at least 2 hours, then slice into 8 bars.

The buckwheat groats add a delightful nutty texture, while the dates keep these bars naturally sweet without refined sugar. Tip: For a quicker set, pop the pan in the freezer for 30 minutes before slicing.

Buckwheat Waffles with Berries

These nutty, wholesome waffles are a hearty twist on the classic—perfect for a lazy weekend brunch with a pop of fresh berry sweetness.

Ingredients:

• 1 cup buckwheat flour
• 1 tbsp granulated sugar
• 1 tsp baking powder
• ½ tsp baking soda
• ¼ tsp salt
• 1 cup buttermilk
• 1 large egg
• 2 tbsp melted butter
• 1 tsp vanilla extract
• 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
• Maple syrup, for serving

Instructions:

1. Preheat your waffle iron to medium-high (about 375°F). Lightly grease with butter or nonstick spray.
2. In a large bowl, whisk together the buckwheat flour, 1 tbsp sugar, 1 tsp baking powder, ½ tsp baking soda, and ¼ tsp salt.
3. In another bowl, beat the buttermilk, egg, 2 tbsp melted butter, and 1 tsp vanilla until smooth. Pour the wet ingredients into the dry and stir until just combined (a few lumps are okay).
4. Ladle ½ cup batter onto the hot waffle iron and cook for 3–4 minutes until crisp and golden. Repeat with remaining batter.
5. Serve immediately topped with 1 cup fresh berries and a drizzle of maple syrup.

The buckwheat adds a toasty depth that pairs beautifully with the juicy berries—no syrup required, but we won’t judge if you add extra!

Tip: For extra-fluffy waffles, let the batter rest for 5 minutes before cooking.

Buckwheat and Quinoa Buddha Bowl

Packed with nutty flavors and hearty textures, this Buddha bowl is a wholesome meal that’s as satisfying as it is nutritious.

Ingredients:

• ½ cup uncooked buckwheat groats
• ½ cup uncooked quinoa
• 1 ½ cups water
• ¼ tsp salt
• 1 tbsp olive oil
• 1 cup shredded kale
• ½ cup shredded carrots
• ½ cup diced avocado
• ¼ cup crumbled feta cheese
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp maple syrup
• 1 clove garlic, minced
• Pinch of red pepper flakes (optional)

Instructions:

1. Rinse buckwheat and quinoa under cold water. In a saucepan, combine them with 1 ½ cups water and ¼ tsp salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until tender. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
2. While grains cook, heat 1 tbsp olive oil in a skillet over medium. Add shredded kale and sauté for 2–3 minutes until slightly wilted.
3. In a small bowl, whisk together 2 tbsp tahini, 1 tbsp lemon juice, 1 tsp maple syrup, minced garlic, and a pinch of red pepper flakes (if using). Thin with 1–2 tbsp water if needed.
4. Divide cooked grains between two bowls. Top with sautéed kale, shredded carrots, diced avocado, and crumbled feta. Drizzle with tahini dressing.

The combo of creamy avocado, tangy feta, and nutty buckwheat makes every bite exciting—plus, the tahini dressing ties it all together with a zesty kick.

Tip: For extra crunch, sprinkle with toasted sunflower seeds or pepitas!

Buckwheat Crackers with Herbs

These earthy, herbed buckwheat crackers are delightfully crisp and perfect for pairing with cheese or hummus—no fancy equipment needed!

Ingredients:

• 1 cup buckwheat flour
• 1/2 cup all-purpose flour
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 cup olive oil
• 1/4 cup cold water

Instructions:

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. In a bowl, whisk together 1 cup buckwheat flour, 1/2 cup all-purpose flour, 1 tsp dried rosemary, 1 tsp dried thyme, 1/2 tsp garlic powder, and 1/2 tsp salt.
3. Drizzle in 1/4 cup olive oil and mix until crumbly. Gradually add 1/4 cup cold water, stirring until a dough forms (add 1 extra tsp water if too dry).
4. Roll dough between two sheets of parchment to 1/8″ thickness. Cut into squares or use a cookie cutter for shapes, then transfer to the baking sheet.
5. Bake for 18–20 minutes until edges are golden and crisp. Cool completely before serving.

The buckwheat adds a nutty depth, while the herbs give these crackers a savory fragrance that’s irresistible straight from the oven.

Tip: For extra flair, sprinkle flaky salt on top before baking!

Buckwheat and Chickpea Curry

This hearty, plant-powered curry brings together nutty buckwheat and creamy chickpeas in a spiced coconut sauce—comfort food that’s as nourishing as it is flavorful.

Ingredients

• 1 cup uncooked buckwheat groats
• 1 (15-oz) can chickpeas, drained and rinsed
• 1 tbsp coconut oil
• 1 small yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp freshly grated ginger
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 1/2 tsp salt
• 1 (14-oz) can full-fat coconut milk
• 1 1/2 cups vegetable broth
• 1 tbsp lime juice
• Fresh cilantro, for garnish

Instructions

1. Rinse buckwheat groats under cold water, then set aside.
2. Heat coconut oil in a large pot over medium. Add onion and sauté for 4–5 minutes until soft. Stir in garlic, ginger, curry powder, turmeric, and salt; cook for 1 minute until fragrant.
3. Add buckwheat, chickpeas, coconut milk, and broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until buckwheat is tender and liquid is absorbed.
4. Remove from heat, stir in lime juice, and let sit for 5 minutes. Fluff with a fork and garnish with cilantro.

The buckwheat adds a satisfying chew to this curry, while the coconut milk makes it luxuriously creamy without dairy. Perfect for meal prep—it reheats like a dream!

Tip: For extra depth, toast the buckwheat in a dry skillet for 2–3 minutes before rinsing.

Buckwheat Smoothie Bowl with Banana

This creamy, nutty smoothie bowl is packed with wholesome ingredients and topped with crunchy buckwheat groats for a satisfying breakfast or snack.

Ingredients:

• 1 frozen banana, sliced
• 1/2 cup unsweetened almond milk
• 1/4 cup cooked buckwheat groats, cooled
• 1 tbsp almond butter
• 1 tsp honey (or maple syrup for vegan)
• 1/4 tsp cinnamon
• Pinch of sea salt
• 1 tbsp toasted buckwheat groats (for topping)
• 1 tbsp sliced almonds (for topping)

Instructions:

1. In a blender, combine the frozen banana, almond milk, cooked buckwheat groats, almond butter, honey, cinnamon, and sea salt. Blend on high until completely smooth, about 1 minute.
2. Pour the mixture into a bowl and top with toasted buckwheat groats and sliced almonds.

The toasted buckwheat adds a delightful crunch against the velvety smooth banana base, making every bite a mix of textures.

Tip: For extra creaminess, soak the buckwheat groats overnight before blending.

Buckwheat and Sweet Potato Casserole

This hearty casserole combines nutty buckwheat with creamy sweet potatoes for a comforting dish that’s as nutritious as it is satisfying.

Ingredients:

• 1 cup uncooked buckwheat groats
• 2 medium sweet potatoes, peeled and diced (about 3 cups)
• 1 small yellow onion, finely chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 1/2 cups vegetable broth
• 1/2 cup shredded sharp cheddar cheese (optional)
• 2 tbsp chopped fresh parsley

Instructions:

1. Preheat oven to 375°F. Rinse buckwheat groats under cold water and drain.
2. In a large skillet, heat 2 tbsp olive oil over medium heat. Add the onion and sauté for 3 minutes until softened. Stir in the garlic, 1 tsp smoked paprika, 1/2 tsp cumin, 1/2 tsp salt, and 1/4 tsp black pepper; cook for 1 minute until fragrant.
3. Add the sweet potatoes and buckwheat, stirring to coat in the spices. Pour in 1 1/2 cups vegetable broth, bring to a simmer, then transfer to a greased 9×13-inch baking dish.
4. Cover tightly with foil and bake for 35 minutes. Uncover, sprinkle with 1/2 cup cheddar cheese (if using), and bake for another 10 minutes until bubbly and golden.
5. Garnish with 2 tbsp fresh parsley before serving.

The buckwheat stays pleasantly chewy while the sweet potatoes melt into the dish, creating a cozy balance of textures. A sprinkle of smoked paprika adds just the right touch of warmth.

Tip: For extra crunch, top with toasted pumpkin seeds before baking!

Conclusion

With these 19 delicious and nutritious buckwheat recipes, gluten-free cooking has never been easier—or tastier! Whether you’re craving pancakes, salads, or hearty mains, there’s something here for everyone. Give them a try, and don’t forget to leave a comment with your favorite or share this roundup on Pinterest to spread the gluten-free love. Happy cooking!