Beat Mid-Morning Hunger With a Gluten-Free Breakfast Buckwheat Bake

Behold. The banana, breakfast buckwheat bake. If you’re one of those breakfast-loving, immediately hungry upon waking, needs a big meal to get you through until lunch, kind of people, then this is going to be your new favorite morning recipe.

Get excited to learn how to make breakfast buckwheat bakes.

These little breakfast gems are incredibly easy to make and will truly hold you over until lunch. They take about three minutes to mix together and then (depending on the version) are baked in the oven or are quickly microwaved. Plus, they’re naturally gluten-free!

If you don’t think you have time for the oven in the morning, just remember you can get ready while the buckwheat bake is cooking. It will give you about 30 minutes of time before breakfast is ready to be devoured.

But if you’re in a mega-rush, have no fear, I have a microwave version for you as well!

It took me years and years to find a breakfast meal I could count on to keep me full through lunch and that was healthy enough to eat every single day. If your appetite isn’t quite as large in the morning, then you have 2 meals in 1!

Let’s talk about buckwheat for just a minute, which you’ll see in its raw form below. Buckwheat is a triangular shaped seed that is a pale shade of tan and green. When shopping for buckwheat check the bulk bins at your store and be sure to buy “raw” buckwheat groats and not “kasha” or “toasted” buckwheat. Kasha is roasted buckwheat and has a much stronger, earthier (almost burnt) flavor.

Buckwheat is actually a naturally gluten-free fruit seed. And despite having the word “wheat” in its name, it is neither in the wheat family nor a grain. It’s actually related to rhubarb! Buckwheat is extremely nutrient dense boasting over 4 grams of fiber and 6 grams of protein per 1/4 cup serving. That same 1/4 cup will also pack in 25% of your daily serving of magnesium and has even been shown to help control blood sugar levels.

Quite the powerful seed!

In this recipe, you’ll want to grind buckwheat groats into flour. I know that sounds daunting but it takes just a few minutes of time and can be done well in advance. I like to grind a few cups at a time and keep the flour in a 32oz mason jar in the fridge (for maximum freshness).

Buckwheat groats grind easily and can be ground in a blender, food processor, and even some coffee grinders. (I grind about 1 cup at a time in my blender.)

Okay, enough of the boring flour talk, let’s get to the toppings. Feel free to let your imagination run wild with the toppings. Try things like:

• Nut or seed butter
• Jelly
• Maple syrup or honey
• Nuts
• Coconut
• Granola
• Cream
• Butter
• Fresh fruit

and the list goes on…

If you really want to get ahead of the game for your work week, feel free to double, triple, or quadruple the oven version and eat them all week long. Just be sure to let them cool and then store in the fridge.

If you quadruple the recipe you can even make this in an 8×8 baking dish. Pretty snazzy stuff.

Banana Bread Breakfast Buckwheat Bake

Yields: 1 buckwheat bake

Ingredients for the oven bake: (gluten-free)

• 1/2 banana
• 1 large egg
• 3 tablespoons unsweetened almond milk (or, soy/whole milk/etc.)
• 1/2 teaspoon pure vanilla extract
• 5 tablespoons raw buckwheat flour (ground from raw groats)
• 1 1/2 tablespoons almond meal
• 1 1/2 tablespoons chopped walnuts
• 1 teaspoon cinnamon
• 1/4 teaspoon baking powder
• pinch of salt

1. Preheat oven to 350 F.
2. Grease a 4-5-inch wide, round baking dish with coconut oil or butter.
3. Mash the banana in a bowl until egg-like.
4. Whisk the egg into the banana and then whisk/stir in the milk and vanilla extract.
5. Add the buckwheat flour, almond meal, walnuts, cinnamon, baking powder, and salt.
6. Stir until fully combined and pour into the baking dish.
7. Bake for 30-35 minutes until a toothpick comes out clean but slightly moist (not gooey).
8. Let cool for a few minutes then top as desired. (Remove from the baking dish if desired.)

Ingredients for the microwave bake: (vegan and gluten-free)

• 1 tablespoon ground flax
• 2 tablespoons warm water
• 1/2 banana
• 2 tablespoons unsweetened almond milk (or, soy/whole milk/etc.)
• 1/2 teaspoon pure vanilla extract
• 1/4 cup raw buckwheat flour (ground from raw groats)
• 1 tablespoon raw buckwheat groats
• 1 tablespoon chia seeds
• 1 1/2 tablespoons chopped walnuts
• 1/2 teaspoon cinnamon
• 1/4 teaspoon baking powder
• pinch of salt

1. Grease a 4-5-inch wide microwave safe bowl with coconut oil or butter.
2. Whisk flax and water together in a bowl. Let sit 1 minute.
3. Mash the banana into the flax until egg-like.
4. Stir in the milk and vanilla.
5. Add the buckwheat flour, groats, chia seeds, walnuts, cinnamon, baking powder, and salt.
6. Stir until fully combined and pour into the cooking bowl.
7. Microwave for 1 1/2 – 2 minutes, until the top is just set. Avoid over-cooking. 
8. Let cool for a few minutes then top as desired and eat. (Remove from the baking dish if desired.)

Notes:

• Raw buckwheat flour is milder than typical buckwheat flour you buy pre-packaged (which is commonly ground with the hull, causing an earthier flavor). You can grind raw buckwheat easily at home in a blender, food processor, or coffee grinder. Sift out any large pieces that remain. Packaged buckwheat flour will work but will have a stronger flavor.
• Avoid using “kasha” or “toasted buckwheat” groats. They’re a darker red/brown color and can be overwhelming in flavor, although they do work for these recipes.
• For the microwave version: If you want to use an egg, simply sub in 1 egg white instead of the flax and water.
• If you want a sweeter bake add 2 teaspoons of maple syrup or honey with the milk. I prefer to add a little on top instead after baking.