NOTE: This recipe requires a 7-8 hour soak prior to cooking. Plan accordingly!

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 or overnight
Coconut Milk 1/3 cup
- Estimated amount; just enough to add extra creaminess but not soupy. Alternative: almond milk
Coconut Oil 1 tbsp
- Or use vanilla ghee
Hemp Seeds 1 tbsp
Blueberries 1/3 cup
Honey 1 tsp
- Or stevia for low-sugar diets
Cinnamon 2-3 tsp
- I prefer a liberal amount

Protein of Choice (choose 1):

Egg 2
Breakfast Sausage
- I love Applegate’s Organic Apple Chicken Sausage!


  • Soak groats for at least 7-8hr (or overnight). Then 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 less than 8 1/2 to 10 minutes total. While groats are still in the pot, add in coconut milk, honey or stevia, salt, cinnamon, vanilla and coconut oil and mix.
  • Pour cooked groats into a serving bowl then all other ingredients listed: seeds, berries, collagen powder, and protein of choice. 
  • Protein: In separate pan, cook eggs or sausage any style you like (I prefer sunny-side-up pastured eggs with runny yolks), and add on top of groats.

Nutrition (not including optional ingredients)

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

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