Buckwheat porridge is the perfect way to mix up your healthy breakfast routine. It’s a make-ahead option that is very simple to prepare, high in protein and filling. It has a mild, nutty taste and holds its shape during cooking, with a bouncy texture. Topped with creamy almond butter, blueberries and yogurt this is a balanced breakfast that will keep you energized all morning. It is vegan and gluten free.
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If you follow me on social media, you’ll know I’ve been very keen on my healthy breakfast recipes lately. It all started with my viral Chocolate Chia Pudding which has now had nearly 5 million views on Instagram! Then I moved onto overnight oats. I made lots of flavors like Apple Pie, Cookie Dough and Chocolate Raspberry oats. Then I moved on to Overnight Quinoa (it’s a great way to use up leftovers) and from there I became intrigued by buckwheat! It is popular amongst the health conscious crowd, but I’d never tried it myself. Like the quinoa though, I loved the idea of using a high-protein base ingredient, so I thought why not give it a try. I’m so glad I did because it’s delicious, not too savory at all, and a fun way to shake up the old breakfast routine.
Why You’ll Love This Buckwheat Porridge Recipe
- Simple to prepare and make-ahead friendly
- High in protein and filling
- Mild, nutty flavor with a unique texture
- Balanced and filling breakfast topped with almond butter, blueberries, and yogurt
- Served warm – it’s so cozy!
- Vegan and gluten-free
What is Buckwheat?
Buckwheat is a nutrient-dense pseudocereal that’s often mistaken for a grain but is actually a seed. It is known for its high protein content and numerous health benefits, making it a fantastic addition to your diet. Buckwheat is naturally gluten-free, so it’s a great option for those with gluten sensitivities or celiac disease. Itās rich in fiber, contains all nine essential amino acids and is a source of vitamins, and minerals. I tend to put it in the same camp as quinoa (although they are very different) – a protein-rich cereal or rice alternative.
The Different Types of Buckwheat
- Raw Buckwheat: Also called hulled buckwheat, buckinis, or groats, these seeds are pale with a greenish hue. Raw buckwheat retains its mild, nutty flavor and chewy texture. This makes it very versatile, as the flavor is not too overpowering, so you can use it in sweet and savory recipes. It is ideal for use when you want the grains to keep their shape.
- Kasha: This is buckwheat that has been toasted, giving it a reddish-brown color and a more robust, earthy flavor. Kasha cooks faster and has a softer texture compared to raw buckwheat. It’s commonly used in Eastern European cuisine.
Ingredients
This buckwheat porridge is made from basic ingredients you should be able to find at your grocery store, with the exception of the buckwheat itself. You will likely need to make a trip down the health food aisle or to a specialty store. You can also order buckwheat online easily as it has a long shelf life, like Bob’s Red Mill Buckwheat Groats on Amazon.
Here’s a shopping list of everything you’ll need to make this Buckwheat Porridge recipe:
- Raw buckwheat (also called raw buckwheat, hulled buckwheat, buckinis, or groats)
- Salt
- Milk (soy, almond, or your preferred type)
- Ground cinnamon
- Maple syrup
- Almond butter
- Blueberries (frozen and thawed, or fresh)
Check out the recipe card at the bottom of this post for exact measurements and quantities.
How to Make Buckwheat Porridge
Making buckwheat porridge is very similar to making regular porridge. There is just the added step of pre-soaking the buckwheat in cold water overnight to soften the kernels before cooking it the next day. This extra step only takes an extra minute or two, you just have to remember to set the bowl out the night before. If it becomes a popular breakfast choice, you’ll quickly build this little extra step into your meal prep routine in no time. Cooking the porridge after soaking is very straightforward too. There are detailed instructions in the recipe card at the very bottom of this post, but here are some photos and a step-by-step guide to make it even easier:
Step One: In a bowl, combine the raw buckwheat and a tiny amount of salt with 2 cups of water. Let it soak overnight at room temperature, for a minimum of 6 hours, or up to 10 hours.
Step Two: After soaking, the buckwheat water will be slimy and gelatinous. Don’t worry – this is normal!
Step Three: Rinse the buckwheat well under running water until all the slimy-ness is gone.
Step Four: Drain the rinsed buckwheat. It’s now ready for cooking.
Step Five: In a small saucepan, add the rinsed buckwheat, milk, ground cinnamon, and maple syrup. Cook over medium heat, stirring frequently, for 5-10 minutes until the milk has reduced and the porridge is creamy. The buckwheat should be tender but still hold its shape.
Step Five: Transfer the cooked buckwheat porridge to a bowl. Top with almond butter and the thawed (or fresh) blueberries.
Expert Tip
The most noticeable difference between oat porridge and buckwheat porridge is the texture. Buckwheat is a little chewy, whereas oats are thick and gluggy. If you prefer the thick oatmeal consistency, try blending the soaked buckwheat with the milk before cooking. This will make the texture closer to traditional oatmeal, making it even more creamy and comforting. Don’t forget to stir frequently while cooking to prevent sticking and ensure even cooking.
Storage
Buckwheat porridge can be stored in the refrigerator for up to 3 days. To store:
- Allow the porridge to cool to room temperature.
- Transfer it to an airtight container.
- Store in the refrigerator.
To reheat, simply warm the porridge in a saucepan over low heat, adding a splash of milk to achieve the desired consistency. Stir occasionally until heated through. You can also reheat it in the microwave for 1-2 minutes, stirring halfway through.
FAQs
Absolutely! Feel free to use any milk you prefer, such as almond, oat, coconut, or dairy milk. Each will give a slightly different flavor and creaminess.
Yes, soaking is essential. It softens the buckwheat, making it easier to cook and digest. A minimum of 6 hours is recommended.
I recommend using raw buckwheat (also known as groats) as it has a milder flavor that works better as porridge. Kasha is toasted and the result is a more robust, bitter flavor. In theory, if you like this flavor, kasha can be used. But be prepared for the result to be quite different from the mild and chewy texture of raw buckwheat porridge.
Definitely! Feel free to get creative with your toppings. Fresh fruits, nuts, seeds, and even a drizzle of your favorite nut butter are great additions.
Yes, buckwheat is naturally gluten-free, making this porridge suitable for those with gluten sensitivities or celiac disease.
Both buckwheat and oatmeal offer excellent health benefits, but buckwheat has higher protein and is naturally gluten-free, making it great for those with gluten sensitivities. Oatmeal, on the other hand, is rich in soluble fiber, which helps lower cholesterol and maintain stable blood sugar levels. Both are nutritious choices, and including both in your diet can provide a range of health advantages.
No, buckwheat is not an inflammatory grain. Quite the opposite in fact; studies show buckwheat contains antioxidants like rutin that have anti-inflammatory properties. Buckwheat can help combat inflammation and support overall health.
Serving Suggestions
- Add different fresh fruits like sliced bananas, strawberries, or raspberries.
- Top your buckwheat porridge with your favorite nuts or seeds, such as chia seeds, flaxseeds, walnuts, or pecans, for added crunch and healthy fats.
- Make it extra creamy by stirring in a dollop of yogurt to make the porridge extra creamy and boost the protein content. I prefer to make my own soy yogurt as it is low in fat and a good source of protein, but any yogurt will work.
- Top with a handful of dark chocolate chips or a swirl of chocolate hazelnut spread to make it more indulgent.
I hope you love this buckwheat porridge. It’s already one of my new favorite breakfast recipes. I’m already brainstorming more ways to use buckwheat, so stay tuned. Please let me know what you thought of this recipe by leaving a star rating and review below š you can also tag me on Instagram (I’m @glowdiaries___) and I will re-share your posts to my stories.
Buckwheat Porridge
Ingredients
- 1/3 cup raw buckwheat called different names: hulled buckwheat/buckinis/groats. It should be pale with a green tinge. Do not use kava – it is toasted and red in color.
- 1/8 tsp salt
- 1 cup milk I use soy, but any will do
- 1/2 tsp ground cinnamon
- 1/2 tbsp maple syrup
Toppings
- 1/2 tbsp almond butter
- 1/2 cup frozen blueberries
Instructions
- Soak the buckwheat kernels and salt overnight in 2 cups of water at room temperature. Soak for a minimum of 6 hours, or up to 10 hours max.
- The next day, when you are ready to make the porridge, remove blueberries from the freezer and leave to thaw at room temperature.
- After soaking, the buckwheat water will be slimy. Drain and rinse the buckwheat thoroughly.
- Add the rinsed buckwheat, milk, cinnamon and maple syrup to a small saucepan over medium heat. Simmer, stirring frequently for 5-10 minutes or until milk has reduced and porridge is creamy. The buckwheat should be tender, but it will keep its shape (unlike oat porridge).
- To serve, transfer the buckwheat porridge to a bowl, top with almond butter and thawed blueberries. Eat immediately.
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