This hearty buckwheat porridge is so delicious and creamy. A great start to your day, it is gluten-free, vegan, and refined sugar-free!

I love to eat a warm bowl of porridge for breakfast, like my Jamaican Cornmeal PorridgeBanana Split Oatmeal, and my Mexican Quinoa Breakfast Bowl.

I’m not only so excited to share with you different breakfast ideas but I’m also excited because I finally got to do my first video, it’s my Mango Salsa recipe. It was really fun to do and I can’t wait to share more videos with you.

What is Buckwheat?

Buckwheat is said to be a pseudocereal that you can use almost as same as quinoa or amaranth. It is a type of grain but is actually a seed that is used in the same way as cereals. However, it doesn’t come from on the grass.

Buckwheat has gained popularity, although several communities have used it since ancient times. It is famous among people who have gluten allergies as it is gluten-free.

Furthermore, it is also rich in fiber, protein, nutrients, and anti-oxidants. Because of its many benefits, buckwheat is considered essential in a balanced diet.

Most people think buckwheat is boring and just like any other grain. Although it is true to some extent, its many benefits make it prominent.

In addition, you can use buckwheat is in several ways. For instance, you can make delicious buckwheat porridge which is perfect for breakfast.

Also, you can use its flour to make pancakes and noodles. Do you know that the famous Soba noodles are actually made from buckwheat flour? Yes, that’s true! Now you know the reason why buckwheat has gained popularity over the years.

xbuckwheat porridge in a white bowl garnished with banana slices and pumpkin seeds

Is buckwheat gluten-free?

Since buckwheat is not a grain but a seed, it is not related to wheat at all. Although most people think otherwise from the look of it, it has no relation with the wheat family.

Therefore, buckwheat is naturally gluten-free. Furthermore, it is also rich in fiber, protein, and several other minerals and nutrients.

However, as you go to the store to buy buckwheat, make sure you check the label that says “gluten-free”. Because, despite the fact that it is naturally gluten-free, sometimes, buckwheat is contaminated with gluten.

Even if the level of gluten in buckwheat is low, it can happen during its growing and processing. Therefore, trust a brand that ensures the buckwheat they are offering is 100% gluten-free so that it doesn’t cause any trouble to you if you are allergic to gluten.

Is buckwheat a grain?

Most people think buckwheat is a grain. But it is not true. The truth is that buckwheat is a seed. It comes from a plant with heart-shaped green leaves, and as the seed grows, it turns into small white flowers.

You can find buckwheat crops all across Asia and in some parts of North America and Europe. The buckwheat seeds are known as the groats.

Close up image of buckwheat in a white bowl

Benefits of Buckwheat

Because of its nutritional profile, most people consider buckwheat as a superfood. It is not only rich in fiber, and protein, but is also jam-packed with folate, magnesium, manganese, niacin, phosphorus, zinc, and vitamin B6. Because it is rich in so many minerals and nutrients, it offers the following health benefits:

Ø  It improves heart health

Buckwheat is abundant in a phytonutrient type known as the rutin. This particular phytonutrient is responsible for improving cardiovascular health.

It helps in reducing cholesterol and stabilizing blood pressure. Furthermore, the anti-oxidant in buckwheat also helps in reducing inflammation and lowering the bad cholesterol or LDL levels. As a result, it helps in maintaining the health of your heart.

Ø  It reduces blood sugar level

The glycemic index is the ability of carbohydrate content to be absorbed by the blood to give energy. Foods that have a high glycemic index tend to absorb carbs vigorously by the blood. As a result, the spike in blood sugar levels can cause health problems.

Buckwheat works effectively in this department and helps in reducing the sugar level in the blood. It does so because unlike others, it has a low glycemic index. As a result, the carbs are absorbed slowly by the blood.

Thus, you don’t only get steady energy, but it also helps regulate blood sugar levels. In other words, it works effectively in diabetic management.

Ø  It is non-allergic

People who have grain sensitivities or celiac disease are not able to consume wheat and barley. The reason is gluten in them. Because buckwheat is gluten-free, it is a perfect alternative and a source of energy for people who have gluten allergies.

Ø  It keeps the digestive system on track

Dietary fiber is an essential component that helps in maintaining the health of your digestive tract. Because of dietary fiber, food moves smoothly through your digestive system.

Furthermore, foods that have a high dietary fiber make you feel full for longer. As a result, they also aid in weight loss.  A single cup of buckwheat porridge has 6 grams of dietary fiber. His amount is ideal for your digestive health.

Ø  It fights against cancerous cells

Buckwheat is rich in antioxidants called flavonoids. These anti-oxidants are known to destroy cancerous cells in the body. They also protect the cells from inflammation and damage that may lead to cancer. As a result, it protects you from several types of cancers.

Ø  It improves immunity

Since buckwheat has several nutrients, minerals, and an anti-oxidant, it helps in improving the immunity level of your body, and it makes your body strong enough to fight several diseases, provide you energy to carry out tasks all day long without getting tired.

A single bowl of buckwheat porridge in breakfast can give you so many benefits that the changes will be visible to you as well.

ingredients for buckwheat porridge in bowls on a white background

Is buckwheat healthy?

Buckwheat is gluten-free and jam-packed with minerals, nutrients, and anti-oxidants. As a result, it has prominent benefits on heart health, blood sugar levels, immunity, digestive system, and much more.

So, the answer is yes, buckwheat is very healthy. In fact, it is advised that you should incorporate buckwheat porridge in your breakfast more often to enjoy its many health benefits.

Where to buy buckwheat?

Buckwheat is widely available at almost all grocery stores. You can see it sitting in a grains and rice section. Furthermore, if the grocery store has a gluten-free section, you will probably find buckwheat there.

Buckwheat is available in different varieties; for instance, you can find buckwheat porridge, noodles, pancake mix, or even buckwheat flour. Depending upon what you want, you can find it in the respective aisle.

Above all, you can buy buckwheat and related items from online shopping marts as well. For instance, Walmart, Amazon, and other famous online shopping marts also sell buckwheat.

Easy Buckwheat Groats Porridge

This buckwheat groats porridge recipe is super easy to make and is perfect for getting kick off your day. Although I use coconut milk to make buckwheat groats porridge, you can use any vegan milk you want. Almond milk also tastes great!

Furthermore, if you like your porridge sweet just like me, you can add any sweetener you want. I use maple syrup and sometimes honey as well. Lastly, there is no hard and fast rule regarding toppings.

You can garnish it with any fruit you want. Seasonal fruits will do great too. The main point is to make the porridge as tasteful as possible. You can add new ingredients to give it your personal flair.

Now, without wasting any more time, let’s head to the recipe!

buckwheat porridge cooking in the pot

Ingredients For Buckwheat Porridge

  • Buckwheat
  • Non-Dairy Milk – I used coconut milk
  • Maple Syrup – great natural sweetener, use your favorite sweetener
  • Vanilla, Cinnamon, Nutmeg – substitute with your favorite spices, cardamom, and coriander are great.
  • Salt – just enough for the flavors to pop

How To Make Buckwheat Porridge?

  1. Wash buckwheat and drain.
  2. Combine buckwheat groats, water, coconut milk and salt in a pot and bring to boil on medium-high heat.
  3. Reduce heat to simmer and cover to cook for 10 minutes until groats are tender, stir occasionally.
  4. Add maple syrup, vanilla, and spices. Stir well to combine. Remove from heat. Allow buckwheat to sit for 5 minutes.
  5. Divide cereal into bowls evenly and top with your favorite fruits, nut butter, etc.

How To Store Buckwheat Porridge

  1. Allow the porridge to cool completely. Store in containers with tight-fitting lids for about 3  days in the fridge.

Final verdict

I have been using Buckwheat Groats Porridge for breakfast for quite some time now. And honestly, I love it! I think it’s refreshing, tasty, and keeps me rolling all day long.

Above all, it is perfect for my gluten allergies. So, the next time you are out grocery shopping, find a trustworthy buckwheat porridge, and try this recipe. Try to incorporate buckwheat groats porridge in your diet. I am sure you are going to love it!

overlay buckwheat porridge in a white bowl garnished with banana slices and pumpkin seeds

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xbuckwheat porridge in a white bowl garnished with banana slices and pumpkin seeds

Buckwheat Porridge

This hearty buckwheat porridge is so delicious and creamy. A great start to your day, it is gluten-free, vegan, and refined sugar-free!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: buckwheat porridge
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4 servings
Calories: 266kcal



  • 2 cups buckwheat groats
  • 2 cups coconut milk
  • 2 cups water
  • 3 tablespoons maple syrup or sweetener of choice
  • 1 teaspoon vanilla
  • 1 dash nutmeg (optional)
  • 1 dash of cinnamon or cardamom (optional)
  • 1/4 teaspoon salt


Suggested Toppings

  • almond, or peanut butter
  • raisins, craisins
  • hemp seeds, flax seeds or chia seeds
  • Nuts
  • Fruits


Calories: 266kcal | Carbohydrates: 13g | Protein: 2g | Fat: 24g | Saturated Fat: 21g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 167mg | Potassium: 284mg | Sugar: 9g | Vitamin C: 1mg | Calcium: 40mg | Iron: 4mg