• Dani

A gluten-free breakfast - How to make buckwheat porridge

Updated: Aug 26, 2020

This is my recipe for making the yummiest and creamiest buckwheat porridge! It is so comforting, and a fantastic breakfast choice for those who are gluten-free and who are avoiding most grains and needing to keep their blood sugar balanced. I believe it tastes even better than conventional oat porridge! It is also super-easy and quick to make!

What is buckwheat?

Despite it's name, buckwheat is not at all related to wheat. It is gluten-free, and considered a healthy alternative to glutenous grains. Buckwheat is actually a seed and is easier to digest than most grains (it is not strictly AIP, but I have managed to re-introduce it). Unlike all other grains, buckwheat is low on the glycemic index, and so won't spike blood sugar levels (like oat porridge would). There have been studies that say it could even help with diabetes by reducing insulin-resistance. In addition, it is packed full of anti-oxidants, protein and fibre, and energy-boosting b-vitamins.

It is best to buy organic buckwheat groats when you can, as these will have less pesticides and reduces the chances of it containing chemicals like arsenic (which rice is usually high in).

How to prepare your buckwheat groats

Before you start cooking with your buckwheat groats, it is important to make them digestible. Especially for those suffering from gut issues and chronic illness, you need to make things easy for the digestive system. The secret to making buckwheat groats super digestible, is to soak them overnight in pure filtered water. I would say leave them to soak for a minimum of 7 hours. Soaking them breaks down the phytic acid and anti-nutrients, making them much more digestible.

How to make my super yummy buckwheat porridge


100g Organic Buckwheat Groats

1 tablespoon Organic Raw Virgin Coconut Oil

500ml Organic Plant Milk (I use coconut milk) OR filtered water

Handful of berries - strawberries, raspberries, blueberries / topping of your choice


  • Soak your buckwheat groats generously overnight in a bowl with pure filtered water.

  • Strain the buckwheat groats and put into a blender (I use a Nutribullet) with enough plant milk to comfortably cover the groats. Blend until creamy and smooth.

  • Slowly heat a small pan at a low-medium heat with the remainder of the plant milk (or water).

  • Once the plant milk looks hot (not boiling!), add the coconut oil followed by the blended buckwheat groats to the pan.

  • Stir gently for about 10 minutes until the consistency of the porridge thickens and you start to get resistance when stirring.

  • Serve into a bowl and top with some organic berries for some extra anti-oxidants and a brain-boost. Or add any topping of your choice! You can also add some honey or maple syrup to taste if you like it sweeter.

  • Enjoy :)

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