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  • Kristina Boccio

Buckwheat Waffle Recipe

Buckwheat is my all-time favorite grain! It is diverse, nutrient dense and easy to make. Here are my top 5 reasons that I LOVE cooking with buckwheat...

5 Benefits of Buckwheat:

  • Buckwheat is Gluten free

  • Benefits of being gluten free include

  • 1. Low GMO (genetically modified organisms)

  • 2. Eating gluten free helps reduces inflammation throughout the body

  • It's a good source of fiber

  • Benefits of high fiber include improved blood sugar control and heart health

  • Buckwheat contains fewer calories per cup compared to wheat or rice and can be instrumental in weight loss if consumed instead of the two

  • Buckwheat is a complete protein, containing all of the amino acids as well as Omega 3 and Omega 6 Fatty acids

  • Carbohydrates are the main dietary component of buckwheat, but it also contains protein and various vitamins and minerals (Magnesium, Copper and Manganese, Folate, Choline, Potassium). The nutritional value of buckwheat is considerably higher than that of many other grains.

A note about soaking...

Grains, beans and most seeds come equipped with a nifty defense mechanism known as Phytic acid! It allows the seeds of plants to grow even if they pass through the digestive system of an animal. Phytic acid is considered an anti-nutrient due to its ability to help the seed remain intact and ready to grow, if its not chewed to pieces by the animal that consumes it.

Soaking supports the removal of this outer layer of protection, dissolving the phytic acid and activating the bean, grain or seed to its optimal growth potential (as long as the product wasn't irradiated or pre-cooked!).

Soaking is all that is needed for this recipe but if you decided to take it a step further you could of course sprout the buckwheat by soaking overnight, straining and running the grain through water 3-4 times a day until it begins to sprout (the tiny bud of green growth start to emerge!).

Click on the affiliate links below to see which ingredients and equipment I use.


16oz Raw Buckwheat groats (soaked over night)

2 tsp Baking Powder

4 Eggs

1/2 tsp salt

1/2 cup kefir or yogurt

1/2 cup water (as needed)

4 drops stevia (optional)

Notes: this recipe can be made into either waffles (my personal favorite) or dense pancakes! Try them both and enjoy to your liking!


Large bowl, to soak buckwheat groats over night

Colander or fine strainer

High speed blender, Vitamix or food processor

Waffle iron or skillet for pancakes


  • Soak buckwheat groats over night in water (the groats absorb a lot of water as they soak so be sure to use a large bowl and cover the groats with at least 1-2 inches of water above the groats), let soak 6-12 hours or overnight.

  • In the morning, strain the groats and rinse with water. Its best to use the soaked groats while they are still wet, so only strain then when you are ready to prepare the batter.

  • Add the 4 eggs to the Vitamix, high speed blender , or food processor.

  • Add the groats, salt, baking powder and blend until smooth

  • Check the consistency and add kefir/yogurt ( I use goat kefir), blend again and check consistency. Add water as needed, until the mixture is smooth and pours easily.

  • Turn on your skillet or waffle iron and get started!

  • This recipe made 6 large Belgium waffles.


  • I prefer to top with organic goat yogurt or fresh whipped cream, fresh blueberries and maple syrup for sweet waffles/pancakes.

  • And I also enjoy topping with sour cream, green onion and salmon locks for savoy waffles/pancakes .

If you enjoy the recipe please share with your friends!

Cheers to good food and optimal health!

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