Buckwheat Porridge

Buckwheat porridge is packed full of goodness, naturally gluten-free and the addition of baking spice makes it rather tasty. Best of all, this buckwheat breakfast recipe is ready in 20 minutes but can also be cooked ahead of time and reheated.

This recipe was first published in February 2020 and updated in January 2023 with additional information.

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Buckwheat porridge is the answer to my breakfast prayers. I have a love-hate relationship with traditional oat porridge. Though I always love the look of it, I just cannot get along with the texture.

Buckwheat porridge is entirely different. The consistency is superb. Unlike oat-based porridge, this version, made with buckwheat groats, is not sticky or gloopy. Instead, the buckwheat softens in the milk it is cooked in but retains a definite bite to it. Some people might describe it as being slightly chewy.

I’ve added a little chai spice to my recipe and sweetened it very slightly, but this buckwheat breakfast recipe can be made with just 2 ingredients (groats and milk) and still be regarded as delicious.

What makes this buckwheat breakfast recipe special?

I have a long list of positives about this buckwheat porridge recipe:

• It takes just 20 minutes to prepare.
• And it’s a wonderfully healthy breakfast option.
• It’s naturally gluten-free and loaded with nutrients.
• The porridge is creamy with a great base flavour.
• This recipe can be adapted to create slow cooker buckwheat porridge.
• There are lots of different flavour combinations to top it with.
• Leftovers can be reheated the next day.

What is buckwheat?

Let’s keep things simple by drawing up a list of what buckwheat is (or isn’t):

• Buckwheat is a fruit seed harvested from a flowering plant (the Fagopyrum esculentum) from the knotweed plant family. It’s related to sorrel and rhubarb.
• Despite its name, buckwheat is not wheat (it’s not even closely related to wheat). It’s also not cereal.
• Buckwheat is, however, classed as a whole grain.
• It has been a staple part of diets in many Asian and Eastern European countries for centuries. So it’s really an ancient grain.
• Buckwheat is now becoming increasingly popular in the Western world because it has numerous health benefits associated with it.
• Buckwheat is often labelled as a pseudocereal because the seeds from the buckwheat plant have the same culinary uses as typical cereals due to it having a high starch content.
• Buckwheat groats (the seeds) have a nobbly appearance and a distinct nutty flavour. They can be used to make buckwheat porridge or used in salads or side dishes for savoury meals.
• Buckwheat flour can be made by grinding the groats and it is used in baking to make cakes, cookies, crepes etc…
• Buckwheat can also be used to manufacture gluten-free buckwheat pasta and noodles.
• Toasted buckwheat groats are commonly referred to as kasha and have an earthier, nuttier flavour than raw buckwheat.

Ingredients notes

Only a handful of ingredients (just 4) are needed for this healthy buckwheat breakfast recipe. In fact, only 2 are essential as the sugar and spices are optional (but tasty) extras.

Buckwheat groats: this buckwheat breakfast recipe calls for buckwheat in its whole form. Please do not use flour or flakes. Buckwheat groats are usually stocked in the supermarket in the rice & grains section. Failing that, try the gluten-free aisle. They can also be bought online.

Milk: for a deliciously creamy buckwheat groat porridge opt for full-fat milk. Swap for semi-skimmed to reduce calories and a little fat. And of course, swap cow’s milk out for a non-dairy option of your choice if you would like to make vegan buckwheat porridge (coconut milk is gorgeous in this instance).

Demerara Sugar: just a touch is used to add a hint of sweetness and accentuate the flavour of the sweet spices. Add more/ less to suit your tastes and feel free to use white sugar, light brown sugar, maple syrup, agave syrup or honey instead.

Spice: ideally use a good chai spice mix but failing that a pumpkin spice blend of a mix of cinnamon and nutmeg will suffice.

How to cook buckwheat porridge

It’s incredibly easy to make this gluten-free buckwheat breakfast recipe on the stovetop:

1. Put the groats into a saucepan with the spice and sugar.
2. Add the milk.
3. Simmer for 10 minutes, stirring every few minutes.
4. Turn off the heat, cover the pan with a lid and let stand for 10 minutes.

And that’s it. After the standing time, this creamy buckwheat porridge recipe is ready to serve either just as it is or with a few toppings (see my suggestions below).

Alternative cooking methods

Slow cooker buckwheat porridge

This is a great option if you’re making a large batch:

• Lightly grease the inside of the slow cooker bowl.
• Add all ingredients and stir briefly.
• Cook on high for 45-60 minutes, stirring occasionally.
• Serve immediately (leftovers can be cooled and stored in the fridge for a few days).

Overnight buckwheat porridge

I’m going to level with you, I thought that an overnight buckwheat porridge recipe would be practically foolproof. However, having tested it out, I was extremely disappointed with the results. After 24 hours in the fridge, the groats were still incredibly chewy and the milk had barely been absorbed. It was a far cry from the creamy version I have presented here today.

Skimming around the web, it seems I’m not alone as numerous recipes suggest blending the porridge once it has stood overnight. Other recipes advise cooking it for 10 minutes prior to serving (which kind of defeats the purpose of an overnight porridge recipe in my opinion).

So my advice to you is: do yourself a favour by not venturing down the raw buckwheat porridge route.

Cooking tips

• Some people recommend toasting the groats before cooking, but this is an entirely optional step.
• There is no need to rinse or soak the buckwheat groats before cooking.
• Don’t forget to stir regularly to avoid the groats sticking to the bottom of the saucepan. Treat it as you would a risotto.
• And rather like risotto, I like my buckwheat porridge with a little bit of bite. If you prefer it very soft, cook for a few minutes longer (though I would avoid cooking beyond 20 minutes as the groats can turn mushy beyond this stage).
• Once ready to serve, add a little more liquid if you prefer a looser consistency to your porridge.
• You can choose to omit the sugar at the cooking stage and just sweeten it at the end if preferred. Once cooked, add a little at a time, tasting as you go, until it is sweet enough for you.
• This buckwheat breakfast recipe is intentionally light on sugar to keep it healthy. Feel free to add more sugar to the base recipe as desired. But before adding extra sweetness to the base porridge recipe, think about your toppings. Remember that fruits contain natural sweetness, so you may not need as much sugar in the porridge as you might think.
• If you are intending to make a large batch to store and heat up as required, remember that the buckwheat will continue to absorb liquid as it sits in the fridge. This means that at the point of reheating, a splash of additional milk may be required to return it to the desired consistency.

Frequently asked questions

Serving suggestions

This buckwheat breakfast can be eaten just as it is, but I like to top mine with a variety of healthy goodies. Here are my ideas for taking your creamy buckwheat porridge recipe up a notch:

• Fresh berries (raspberries, blackberries, strawberries and blueberries)
• Mixed seeds (chia, pumpkin and sunflower seeds)
• Flaked coconut (or desiccated coconut)
• Toasted cacao nibs
• Fruit compote
• Toasted nuts (especially hazelnuts and almonds)
• Roasted plums
• Tropical fruit (pineapple and mango pair wonderfully well)
• Dried fruits

I find the natural sweetness imparted from the fruit toppings sufficient in this healthy yet creamy gluten-free porridge recipe, but an additional drizzle of honey or maple syrup could also be added if desired.

More buckwheat groat recipes

If you are concerned you’ll be buying another store cupboard ingredient for just one purpose, don’t be. This is one versatile grain that can see you through from breakfast to supper.

Try adding buckwheat groats to muesli. Top a salad with a handful in lieu of croutons to add some definite crunch. Get adventurous and try them savoury kasha style or in a veggie curry.

More exciting breakfast recipes

Have you made this buckwheat breakfast recipe? I hope you enjoyed it. Please consider leaving a recipe rating and/or comment to let me know how you got along. I always love hearing from readers.

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