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No-Cook Buckwheat Breakfast {gluten & dairy free!}

08 September

Buckwheat B'fast TextWe recently got a letter {yes! a real, paper letter!} from a friend in Chicago. She’s in med school and needs ideas for cold breakfast porridges made with whole grains other than oats. We loved the idea, since oats dominate the breakfast scene and there are so many other whole grains to enjoy!

The tricky part, as we discovered, is that most of the other whole grains make lovely HOT breakfast dishes, not grab-and-go, refrigerated breakfast puddings. And then we messed around with Buckwheat!

Buckwheat, despite its red herring of a name,
is not wheat and does not contain gluten.

Its groats are shaped like little pyramids and offer you a complete protein plus minerals and vitamins. The porridge we came up with is extremely simple with only 5 ingredients {plus fresh fruit if you want it}, but it does require a bit of forethought: you soak the buckwheat groats for at least 4 hours {or up to all day} first.

Wait! Don’t be turned off by the planning and soaking! Here’s what it looks like:

1. In the morning, put buckwheat in a bowl and cover with filtered water {30 seconds}.

2. Before bed, drain and rinse the buckwheat, add other ingredients, and put in fridge {5 minutes, including measuring, if you’re into that sort of thing}.

3. In the morning eat breakfast without prepping or cooking {30 minutes because you’re sitting quietly and chewing each mouthful 20 times. Right?}.

The finished porridge is thick and creamy, but the buckwheat groats still have a bit of a crunch to them. We love it, and we hope you do too {especially you, Alice-Gray!!}

What foods do you need a recipe for?

Comment below or send us a letter, because all the Real Food philosophy and good intentions won’t get you well or joyful if you don’t know what to cook!

Liz & Rye

No-Cook Buckwheat BreakfastBuckwheat Breakfast
{gluten and dairy free}


1 cup buckwheat groats, soaked and drained
2 cups full-fat coconut milk {from a can}
2 Tb maple syrup, or more or less to taste
pinch of sea salt and cinnamon
1 Tb chia seeds, optional {these will make it firmer, like pudding}


  1. Combine all ingredients in a bowl or jar. Stir well, cover, and put in fridge overnight.
  2. Stir in fresh fruit, and enjoy!

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Liz Flint-Somerville, Nutritional Consultant

Liz was a partner in Grub for 3 amazing years and helped author many of our most beloved recipes and posts. She is now dedicating her time to caring for her family, writing poetry, and continuing to cook delicious Real Foods.

15 Responses to “No-Cook Buckwheat Breakfast {gluten & dairy free!}”

  1. Alice-Gray September 8, 2015 at 6:31 pm #

    I’m so excited to try this!! Thank you so much!

  2. Amy Pierce September 9, 2015 at 12:15 am #

    This sounds awesome! How many bowls does the recipe make?

    • Liz Flint-Somerville, Nutritional Consultant September 10, 2015 at 1:58 pm #

      Glad you think it sounds good, Amy! Quantity depends on how big of an appetite you have; the buckwheat doesn’t really expand much, so this recipe makes about 1 1/2 cups of cereal. In my house, we almost-triple it {2 1/2 it?} for 3 of us.

      • Amy Pierce September 20, 2015 at 1:35 pm #

        That’s what I was imagining. Trying it today! Thank you!

  3. Jen September 9, 2015 at 12:45 pm #

    Would love to have quick veggie side dish recipes in my recipe box as well as gluten free, sugar free (fruit or honey sweetened) desserts. Trying the buckwheat recipe today!

    • Liz Flint-Somerville, Nutritional Consultant September 10, 2015 at 2:02 pm #

      Hope the buckwheat turns out well for you, Jen!

      Quick veggie side dishes is a great one – if you make ’em tasty it’s easier to get more than one vegetable on a dinner plate {and have good lunch left-overs}! And of course, dessert is always fun. I just recently made a goat milk, honey, blueberry ice cream that was awesome – but I forgot to measure so it’s not a GRUB recipe yet! Keep a look out for recipes for your Real Food life coming up, and thanks for the input!

  4. Kristen September 9, 2015 at 3:37 pm #

    I would love recipes/ideas for-

    easy soaked granola
    using amaranth to thicken soups, stews and sauces
    using gelatin to thicken soups, stews and sauces
    easy sugar free bbq sauce (with a short ingredient list)

    I have played around with some of this, but you guys always make cooking so easy and accessible.

    Thanks for everything you do!

    • Liz Flint-Somerville, Nutritional Consultant September 10, 2015 at 2:05 pm #

      You’re in luck, Kristen, I just made a few experimental batches of soaked & dehydrated granola {including one without nuts and honey for my sensitive business partner 🙂 }, and I’m working on finalizing a good recipe! We’ll add your other requests to the blog post list – they’ll be fun to play with! Thanks for your kind words and engagement!

  5. Nancy Hawfield September 10, 2015 at 1:11 am #

    Any thoughts on how long this will keep in the fridge. I love having another idea for breakfast that isn’t wheat or oats. I’ve been looking for something other than quinoa and would not have thought of buckwheat. Thanks!

  6. Alice-Gray September 16, 2015 at 2:22 am #

    So yay! I’ve been eating this all week for breakfast! It’s easy to make and delicious! For me, it’s definitely 2-3 servings (if I start with 1 cup dry buckwheat groats before soaking). But I have a question: I’m not used to consuming that much coconut milk in one serving. It’s delicious and very filling (I”m not hungry for hours afterwards!) and I’m all for healthy fats with every meal – but 1-2 cups of coconut milk seems excessive. Aren’t I consuming 1000 calories or something? Should I be concerned?

    • Liz Flint-Somerville, Nutritional Consultant September 16, 2015 at 6:08 pm #

      So glad you’re enjoying it, Alice-Gray! And that’s a great question. Most of us can use a whole lot more fat in our diets than we’re used to, especially healthy fats like we get from coconut; the fact that you’re feeling good and satisfied for a long time after eating it tells me that your body is happy with this amount, most importantly that your body is able to USE the healthy fat you’re eating as fuel (too many of us run solely on carbs these days).

      Being busy and active the way you are in med school, you probably don’t have to worry about eating too many calories, as your body will need them to fuel its daily processes; sedentary folks do need to make sure they’re not eating more fuel than they’re using.

  7. Lisa September 16, 2015 at 3:17 pm #

    I cannot WAIT to try this, Liz. It sounds and looks delicious. My two kids are both gluten and dairy free and we have been looking really hard for breakfast ideas. Will report back, thanks!

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