10+ Buckwheat Recipes to Try for Easy and Delicious Meals

Buckwheat’s a simple grain, and you can do a lot with it. It’s not actually wheat—so it’s gluten-free, which is great if you’ve got food sensitivities.

You can cook buckwheat in different ways to make tasty meals for breakfast, lunch, or dinner.

Maybe you’re thinking buckwheat sounds tricky, but honestly, it’s pretty straightforward and quick. You can whip up a warm porridge or a flavorful side dish without much fuss.

Buckwheat’s healthy and super versatile—definitely worth a try.

1) Classic Fluffy Buckwheat Groats

Start off by rinsing buckwheat groats under cold water to get rid of any dust. You’ll need about twice as much water as groats—so, say, 1 cup groats to 2 cups water.

Bring the water and a pinch of salt to a boil. Dump in the buckwheat, cover the pot, and turn the heat way down.

Let it simmer for about 15 minutes, until the water’s gone. Take it off the heat and keep it covered for another 5 minutes.

Fluff the buckwheat with a fork to separate the grains. That’s it.

Ingredients

• 1 cup buckwheat groats
• 2 cups water
• 1/2 teaspoon salt

Cooking Instructions

1. Rinse buckwheat groats under cold water.
2. Bring water and salt to a boil in a medium saucepan.
3. Add buckwheat, cover, and simmer on low for 15 minutes.
4. Remove from heat and let sit covered for 5 minutes.
5. Fluff with a fork before serving.

For more tips, check out this guide.

2) Buckwheat Porridge with Plant-Based Protein

Buckwheat porridge is a solid way to kick off your morning with energy and some good nutrition. It’s gluten-free and packs a decent dose of plant protein.

If you want it creamy, cook soaked buckwheat with coconut milk or any plant milk you like. The texture’s hearty but still easy on your stomach.

Sweeten it up with fruit or a splash of maple syrup—no need for much else. If you want even more protein, toss in nuts, seeds, or a spoonful of nut butter.

This recipe’s quick and simple, which is perfect for busy mornings.

Ingredients:

• 1 cup soaked buckwheat groats
• 2 cups coconut milk (or other plant milk)
• 1 tbsp chia seeds or hemp seeds
• 1 tbsp maple syrup or to taste
• Pinch of salt
• Optional toppings: nuts, fruits, nut butter

Cooking Instructions:

1. Rinse buckwheat and soak for at least 2 hours or overnight.
2. Drain and add to a pot with coconut milk and salt.
3. Cook on medium heat for 15-20 minutes, stirring often until creamy.
4. Stir in maple syrup and seeds.
5. Serve warm with your favorite toppings.

Find more details on creamy buckwheat porridge here.

3) Buckwheat with Sautéed Mushrooms and Onions

Try making a simple buckwheat dish with sautéed mushrooms and onions. Rinse the buckwheat well to get rid of any bitterness, then cook it until it’s tender.

While the buckwheat cooks, sauté sliced mushrooms and chopped onions in olive oil or butter. Let the onions get soft and the mushrooms release their flavor.

Stir the mushrooms and onions into the cooked buckwheat. Sprinkle on some fresh herbs like parsley or thyme if you want extra flavor.

This works as a side or even a light meal by itself.

Ingredients

• 1 cup buckwheat groats
• 12 ounces mushrooms, sliced
• 1 medium onion, chopped
• 2 tablespoons olive oil or butter
• Salt and pepper to taste
• Fresh herbs (parsley, thyme)

Cooking Instructions

1. Rinse 1 cup buckwheat groats under cold water.
2. Cook buckwheat in boiling water for 15 minutes or until soft.
3. Heat oil or butter in a pan over medium heat.
4. Add chopped onions and cook until soft, about 5 minutes.
5. Add mushrooms and cook until browned and tender, around 7 minutes.
6. Stir cooked buckwheat into the mushroom and onion mixture.
7. Season with salt, pepper, and fresh herbs. Serve warm.

Check out the full recipe at Buckwheat Kasha with Wild Mushrooms and Onions.

4) Savory Buckwheat Breakfast Bowl with Fried Egg

A savory buckwheat breakfast bowl with a fried egg on top is honestly one of the best ways to start your day. Cook your buckwheat until it’s soft but still has a little bite.

Add sautéed mushrooms and caramelized onions for more flavor. If you’re feeling adventurous, toss in some sundried tomatoes or kale.

Fry up an egg and plop it right on top of the warm buckwheat bowl. The yolk mixes in with the grains and veggies, making everything rich and creamy.

You’ll get protein, fiber, and vitamins in every bite.

Ingredients

• 1 cup buckwheat groats
• 1 cup mushrooms, sliced
• 1 small onion, thinly sliced
• 1/4 cup sundried tomatoes (optional)
• 1 cup kale, chopped (optional)
• 2 eggs
• 1 tbsp olive oil
• Salt and pepper to taste

Cooking Instructions

1. Rinse buckwheat and cook in 2 cups water for 15 minutes until tender.
2. Heat olive oil in a pan and sauté onions until caramelized.
3. Add mushrooms and cook until soft. Stir in kale and sundried tomatoes if using.
4. Fry eggs sunny side up or as you like.
5. Divide buckwheat into bowls. Top with veggies and a fried egg.
6. Season with salt and pepper, then serve warm.

See more details at this savory buckwheat breakfast bowl recipe.

5) Gluten-Free Buckwheat Pancakes

Buckwheat pancakes are a solid choice if you want a gluten-free breakfast. They use only buckwheat flour, which gives a nutty flavor and a light, fluffy texture.

You can keep them plain or toss in berries or peaches. They cook fast and work for brunch or a quick weekday meal.

If you want to swap out regular flour, just use buckwheat flour and adjust the liquid for the right texture.

Ingredients:

• 1 ½ cups buckwheat flour
• 1 tablespoon baking powder
• 1 tablespoon sugar
• 1/4 teaspoon salt
• 1 ¼ cups milk (dairy or plant-based)
• 1 large egg
• 2 tablespoons melted butter or oil

Cooking Instructions:

1. Mix dry ingredients in a bowl.
2. Beat egg and milk, then add melted butter.
3. Combine wet and dry ingredients; stir gently.
4. Heat a non-stick pan over medium heat (about 350°F/175°C).
5. Pour batter to form pancakes; cook until bubbles form.
6. Flip and cook for 1-2 minutes until golden.
7. Serve warm with your favorite toppings.

6) French Buckwheat Crepes

French buckwheat crepes (galettes) are thin, savory, and just a little bit nutty. They’re a good pick if you want something light—fill them with cheese, ham, or eggs.

The batter’s easy: buckwheat flour, eggs, salt, and water. Let it rest for a while to get the best texture.

Cook them in a hot pan for crispy edges and a soft center. They’re a blank canvas—try ham and cheese, or keep it simple with a fried egg and herbs.

Ingredients:

• 1 cup buckwheat flour
• 1 large egg
• 1/2 teaspoon salt
• 1 cup cold water

Cooking Instructions:

1. Mix buckwheat flour, egg, salt, and water until smooth.
2. Let the batter rest for 1 hour in the fridge.
3. Heat a non-stick pan over medium heat.
4. Pour a small amount of batter into the pan and swirl to cover the bottom.
5. Cook for 1-2 minutes until edges crisp, then flip and cook 1 more minute.
6. Fill with your favorite toppings and serve warm.

Find out more from this French Buckwheat Crepe Recipe.

7) Apple-Spice Baked Buckwheat Porridge

This apple-spice baked buckwheat porridge is cozy and filling—perfect for breakfast. The warm spices and baked apples add plenty of flavor without much sugar.

Baking gives the buckwheat a soft texture with a bit of crunch on top. If you want to keep it vegan, just use plant-based milk and your favorite sweetener.

It’s great for meal prep since it keeps in the fridge. Heat up a portion in the morning for a quick, hearty start.

Ingredients

• 1 cup buckwheat groats
• 2 cups plant-based milk
• 1 large apple, peeled and chopped
• 1 tsp cinnamon
• ½ tsp nutmeg
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• Pinch of salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Rinse buckwheat under cold water.
3. In a bowl, mix buckwheat, milk, chopped apple, cinnamon, nutmeg, maple syrup, vanilla, and salt.
4. Pour into a greased baking dish.
5. Bake for 40-45 minutes until set and golden on top.
6. Let cool a bit before serving.

8) Buckwheat Bowls with Fresh Herbs

Buckwheat bowls with fresh herbs? They’re bright, fresh, and honestly a little underrated. I like tossing cooked buckwheat with a handful of herbs—think parsley, cilantro, or mint.

Chopped tomatoes and cucumbers add a little crunch. It keeps things lively.

A quick lemon juice and olive oil drizzle ties it all together. The dressing stays light, letting those herbs shine.

This bowl works for lunch or a light dinner. If you want to prep ahead, it actually holds up well in the fridge.

Ingredients

• 1 cup cooked buckwheat groats
• ½ cup chopped fresh parsley
• ½ cup chopped fresh cilantro or mint
• 1 small tomato, diced
• ½ cucumber, diced
• 2 tbsp olive oil
• 1 tbsp fresh lemon juice
• Salt and pepper, to taste

Cooking Instructions

1. Cook buckwheat according to the package. Let it cool down a bit.
2. Chop up your herbs, tomato, and cucumber.
3. Toss buckwheat, herbs, tomato, and cucumber in a big bowl.
4. Drizzle with olive oil and lemon juice.
5. Add salt and pepper, then mix gently.
6. Pop it in the fridge for half an hour if you like your salads cold.

9) Buckwheat Salad with Roasted Vegetables

Buckwheat salad with roasted veggies is one of those easy, healthy dishes you can throw together anytime. Roast up some cauliflower, squash, or eggplant until they’re soft and a little caramelized.

Cook the buckwheat separately, then mix it with the veggies. I like to add a quick dressing—lemon juice, minced garlic, and just a hint of honey.

Feel free to swap in whatever vegetables are hanging around in your fridge. You can eat this salad warm or cold, and it works as a main or a side.

It’s naturally gluten-free and vegan too, so it fits a lot of diets.

Ingredients:

• 1 cup buckwheat groats
• 1 cup butternut squash, cubed
• 1 cup cauliflower florets
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon honey
• Salt and pepper to taste

Cooking Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss squash and cauliflower with olive oil, salt, and pepper.
3. Roast for 20-25 minutes, flipping halfway.
4. Cook buckwheat as directed and let it cool.
5. Combine buckwheat, roasted veggies, garlic, lemon juice, and honey.
6. Taste, adjust seasoning, and serve it up.

Want to see another version? Check out Buckwheat Salad with Roasted Vegetables.

10) Toasted Buckwheat as a Side Dish

Toasted buckwheat (kasha) is such a cozy, simple side. It’s got this nutty flavor that just works with veggies, stews, or even a piece of chicken.

You cook it by simmering in salted water until the grains are soft. Toasting first brings out a deeper flavor and a toasty aroma that’s hard to beat.

I sometimes toss in onions, mushrooms, or a handful of fresh herbs. The whole thing is gluten-free and cooks up fast, which is a lifesaver on busy nights.

Ingredients

• 1 cup toasted buckwheat groats (kasha)
• 2 cups water
• 1/2 teaspoon salt
• 1 tablespoon butter or oil (optional)

Cooking Instructions

1. Rinse the toasted buckwheat groats under cold water.

2. Grab a medium saucepan and bring water and salt to a boil.

3. Toss in the buckwheat, give it a good stir, and turn the heat down to low.

4. Cover the pan. Let it simmer for about 15-20 minutes, or until the water disappears and the grains feel tender.

5. Take the pan off the heat. Keep it covered and let it sit for 5 minutes.

6. Fluff everything up with a fork. If you’re feeling it, add a little butter or oil and mix.