Buckwheat Breakfast Cereal - Good Gut Ayurveda | Nutrition, Diet, Recipes (2024)

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Buckwheat is a gluten-free whole grain alternative to wheat that cooks up in about 12-25 minutes, depending on whether it is soaked or not.

Actually, just like quinoa, which is the the darling of the alternative grains world, buckwheat is a pseudo-grain, which means it is technically a seed. I don’t think this really matters, but if you prefer to avoid grains, then this is for you.

Buckwheat breakfast cereal is much lighter than oatmeal, and is a fantastic option for individuals who feel that oats are too heavy.

In Russia, and Eastern Europe, buckwheat it is a very popular breakfast porridge.

I personally love buckwheat for how it feels in my tummy, as well as its ease of cooking, and versatility. I feel that it combines nicely with cooked fruit as well.

Buckwheat Breakfast Cereal - Good Gut Ayurveda | Nutrition, Diet, Recipes (1)

Ayurvedic health benefits

Ayurvedically, buckwheat is warming, grounding, nutritious, light, and strengthening.

Buckwheat’s high iron content makes it a good blood tonic, while magnesium nourishes and relaxes the muscles, according to Joyful Belly.

Buckwheat is light, with a mild astringent drying quality, which makes it an ideal choice for Kapha types.

Due to that gentle warming quality, this triangular seed is known to improve metabolism without increasing heat or stimulation, qualities that are excellent for Pitta imbalanced types, as well as sensitive Vata types.

To create optimal balance, Vata types be sure to enjoy with healthy fats.

Pitta types will also enjoy buckwheat by avoiding or reducing additional spices, and having it with milk, or plant-based milk, which are cooling.

Health benefits of buckwheat (webMD)

  • gluten-free, grain-free (buckwheat is a seed)
  • rich in rutin (flavonoid) that strengthens blood vessels
  • rich in quercetin (flavonoid) that reduces inflammation
  • rich in fiber, which supports regular bowel movements and supports gut health
  • can help manage blood sugar (glycemic index of 49)
  • may lower cholesterol, triglycerides and blood glucose
  • great source of copper, manganese, magnesium, phosphorus
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What type of buckwheat should I buy?

Buckwheat comes in two main forms: groats, which are raw and unroasted, and kasha, which is roasted.

I will tell you right now that there is much confusion in the market, with roasted buckwheat being labeled as groats, and vice versa.

The best way to tell the difference is to read the description, but also to look at the color of the buckwheat itself.

To soak or not to soak

If you soak your buckwheat, it will cook in about 15 minutes. Without soaking it will take 20-25 minutes.

In addition to the time difference, there is another important consideration related to texture.

For the buckwheat groats, soaking releases soluble fiber from the seeds, resulting in a sticky and gooey porridge. As long as you have lots of liquid, this can be overcome. Otherwise, your cereal will be dense and sticky. In fact, it’s not too dissimilar to oatmeal in this regard.

For the roasted buckwheat kasha, soaking will not make your buckwheat sticky.

So it depends on what type of buckwheat you have as to the texture you can expect.

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Roasted buckwheat will be a brownish-red color, which groats are beige and light green.

The groats will give you a stickier porridge, especially after soaking, which the roasted buckwheat kasha will remain light, fluffy, and separate. Roasted buckwheat also has a roasted, earthy taste.

My personal opinion is that for breakfast, the type doesn’t matter, but if you want to enjoy buckwheat as an alternative to rice with lunch or dinner, then the roasted buckwheat is superior.

You can check my recipe for .

Where to buy buckwheat

Buckwheat can be hard to find. Your average grocery store might not stock it, so buying online might be your best option.

Unfortunately, to get a decent price, you will need to buy around 4 pounds of it.

Here’s my recommendations, and what I buy:

Buckwheat groats (Bob’s Red Mill)

Buckwheat kasha (Russian origin)

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Buckwheat Breakfast Cereal

Prep Time: 5 minutes minutes

Cook Time: 15 minutes minutes

Servings: 2 servings

Calories: 146kcal

Print Recipe


  • Small saucepan – 1.75 qt.


to start

  • 1/2 cup buckwheat soaked and rinsed
  • 1-1/2 cups water
  • pinch salt

to add

  • 1/2-1 cup whole milk or plant-based milk (sub with more water or omit for a firmer porridge)
  • 1/4 teaspoon cinnamon

optional stir-ins

  • frozen blueberries (1/4 cup per serving)
  • apple, peeled and chopped
  • dried fruit, such as raisins, dates, cranberries, goji berries
  • spoon of almond or sunflower seed butter

optional toppings

  • ground flax seeds, hemp seeds, etc.
  • pecans, walnuts, almonds, etc.
  • stewed prunes, prunes, dates


  • If desired, soak buckwheat for 4 hours or overnight. Soaking will allow you to reduce the cooking time, but will result in a stickier porridge. I prefer the consistency unsoaked.

  • Add water (1 cup soaked/ 1.5 cups unsoaked), along with a pinch of salt to a heavy bottomed pot (the same one you would use to cook rice). Bring to a boil on high heat.

  • Rinse buckwheat and add it to the saucepan. Reduce heat to a simmer and cover. Set a timer for 12-20 minutes (soaked/unsoaked).

  • Open the lid and stir in the milk, along with the cinnamon and optional fruit, such as frozen blueberries or chopped apples. Simmer 2-3 minutes, uncovered, stirring frequently.

  • Enjoy as is, or add additional toppings and stir-ins.


optional toppings

  • walnuts
  • dried cranberries
  • fruit compote such as apple, strawberry, or blueberry
  • a spoon of jam
  • maple syrup or honey

optional add-ins (recommended for vata types)

  • 1 tablespoon butter or ghee
  • 1 tablespoon almond or sunflower butter, or tahini


Add a bit of extra water or milk and reheat on the stove in a small saucepan or skillet on medium-low heat.

Make with leftover cooked buckwheat

This works great with plain, leftover cooked buckwheat.

Gently warm milk and simmer for 2-3 minutes with optional pinch of cardamom, cinnamon, nutmeg, ginger, etc.

Add in cooked buckwheat and stir. Enjoy!


Calories: 146kcal | Carbohydrates: 30g | Protein: 6g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.4g | Sodium: 0.4mg | Potassium: 196mg | Fiber: 4g | Calcium: 8mg | Iron: 1mg

Buckwheat Breakfast Cereal - Good Gut Ayurveda | Nutrition, Diet, Recipes (2024)
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