Buckwheat groats are a low-glycemic, low-sugar, gluten-free healthy carb source. They are actually not a grain—they’re a seed (just like quinoa). They are more easily digested when soaked for 7-8 hours prior to cooking, but don’t soak for too long or they get overly mushy. When you need your carbs, I think buckwheat is a fine choice and tends to digests well in most people’s guts and does not have the same risk of being allergenic as do many other grains, nor will it worsen leaky gut issues. If you used to love barley (as I did) but simply can’t tolerate it, buckwheat is the perfect alternative.

Buckwheat also boasts plenty of antioxidants, easy digestible amino acids (good for vegetarian/vegan diets), and can help relieve constipation.


Buckwheat Groats 1 cup
- Soaked for 7-8 hours
Fennel 1/4
- chopped
Green Onion 2
- chopped
Egg 2
- sub Chicken sausage, bacon or another meat for AIP diets or egg allergies
Grassfed Butter 1 pat
- or ghee
- to taste


Avocado 1/2
- Sunflower, pumpkin, hemp, flax, chia
- Almond, walnut, pecan, cashew, macadamia, Brazil
Coconut Milk 1/4 cup
- sub almond milk (homemade is great) if you want it creamier


  • Soak groats for at least 7-8hr (or overnight). Before cooking, rinse groats thoroughly.
  • Add groats to small pot with 1 cup water and turn on heat to high. Because they groats are soaked they will cook faster! Bring to boil (will boil in about 3-4 minutes), and let it boil for a minute or two at high heat then lower to a simmer and cook for 4-5 minutes more. more. Usually about 8 1/2 to 10 minutes total. Add a bit of butter or coconut oil to groats for extra creaminess.
  • Chop fennel and green onion. Heat pan on stovetop. Add butter/ghee to pan and melt. Add veggies to pan and stir fry, add salt, cook for about 5-10 minutes or so. Remove veggies. Add more butter to coat the pan. Crack in two eggs in the pan and cook how you like them (sunny side up, scrambled, etc). Add salt.
  • Add groats to serving bowl, stir in milk and avocado, mix in veggies, and top with the two eggs.


Calories 155
Fat 1
Total Carbs 33
Fiber 5
Sugar 2
Protein 6

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