Buckwheat Pancakes (Grain Free)

Heather Dessinger

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buckwheat pancakes recipe

I’ve used buckwheat hulls to make relaxing, natural pillows for my family, but I haven’t spent much time using buckwheat in recipes until now. Buckwheat is a popular choice for gluten free pancakes since it’s naturally gluten free and usually works well for those with celiac disease. These buckwheat pancakes are light, airy, and delicious and are perfect for a crowd.

What Do Buckwheat Pancakes Taste Like?

Buckwheat pancakes are lighter than wheat pancakes but also have a distinct flavor. Buckwheat flour is a whole grain flour, so it has a richer flavor than white flour does. Some describe this flavor as nutty or earthy. Some call the flavor bitter. However, many people love the texture and taste of buckwheat pancakes. The addition of a sweetener helps to mellow out the bitter or earthy flavor and makes these pancakes a tasty breakfast treat.

Is Buckwheat Healthy?

Buckwheat is a naturally gluten free ancient grain that contains a number of important nutrients.

Buckwheat contains:

  • magnesium
  • phosphorus
  • niacin
  • zinc
  • iron
  • B vitamins

Buckwheat also contains highly digestible protein and antioxidants. But buckwheat (and other grains) contain anti-nutrients, such as phytic acid. These anti-nutrients can block absorption of important nutrients.

That’s why soaking and sprouting are so important. Soaking and sprouting grains in an acid medium helps break down some anti-nutrients. This can improve the bioavailability of vitamins and minerals.

It is possible to buy flours that are already soaked and sprouted. However, if the buckwheat flour you are using hasn’t been soaked, don’t worry. It’s easy to do and the recipe below includes instructions for it (though it does require an overnight soak, so make sure you plan ahead!).

It’s true that soaking and sprouting can improve buckwheat’s nutrient profile, but the nutrients in buckwheat can be found elsewhere (and in larger amounts).

Bottom Line: These buckwheat pancakes are a healthier choice than “regular” pancakes but should still be an occasional treat rather than an everyday breakfast food.

Want More? Recipes to Try

If you’re looking for more breakfast ideas, try one of these breakfast recipes:

  • Gluten-Free Waffles – Crispy on the outside and light and fluffy on the inside, these gluten-free waffles are easy to whip up in about twenty minutes total.
  • Breakfast Quiche with Bacon – This easy recipe incorporates bacon, tomato, green onions, and cheddar cheese into a simple potato crust.
  • Gluten-Free French Toast – Made with day-old coconut flour bread, this French toast is a delightful morning treat!
  • Almond Flour Pancakes – These easy to make pancakes will load you up with protein, vitamin A, folate, magnesium, and vitamin E.
  • Breakfast Egg Muffins –  A great choice for on-the-go families who want to eat healthily.
  • Grain-Free Spiced Banana Walnut Muffins – This recipe uses cottage cheese to boost the protein content. It’s perfect for filling tiny tummies.

All my favorite breakfast recipes can be found here. Enjoy!

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Buckwheat Pancakes Recipe

A naturally gluten free take on a traditional pancake. These are light, delicious, and perfect for your pancake lovers.
Course Breakfast
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 12 pancakes
Calories 121kcal
Author Heather Dessinger



Soaked Flour Version:

  • If you are not using sprouted flour, you will need to soak your flour the night before. To do this, mix together the buckwheat flour, lemon juice (or other acidic medium), and water in a medium mixing bowl. Cover with a towel and leave overnight.
  • The next morning whisk in the remaining ingredients.
  • Cook the pancakes on a griddle or skillet over medium heat, waiting until they bubble before flipping.

Sprouted Flour Version:

  • If you are using flour that is already sprouted simply whisk together all the ingredients, omitting the lemon juice.
  • Cook the pancakes on a griddle or skillet over medium heat skillet, waiting until they bubble before flipping.


This batch makes enough pancakes to feed my family of 5 for 2 breakfasts. I usually freeze half!


Serving: 1pancake | Calories: 121kcal | Carbohydrates: 9.3g | Protein: 2g | Fat: 8.7g | Saturated Fat: 5.1g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 48mg | Sodium: 171mg | Potassium: 0mg | Fiber: 1g | Sugar: 4.7g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg

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Heather is a holistic health educator, herbalist, DIYer, Lyme and mold warrior. Since founding Mommypotamus.com in 2009, Heather has been taking complicated health research and making it easy to understand. She shares tested natural recipes and herbal remedies with millions of naturally minded mamas around the world. 

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20 thoughts on “Buckwheat Pancakes (Grain Free)”

  1. I just have a question about soaking the flour. I usually soak my grains but then I rinse them really well after. Does the stuff you are removing from the seed by soaking not stay in the water?

  2. I have a question about the oil. You say “½ cup avocado oil, melted butter, coconut oil ” Is it 1/2 cup of choice of one of the above or 1/2 cup combo of all of the above? or 1/2 cup of each?

  3. i have really appreciated your blog! This recipe has helped our weekend breakfasts tremendously!

    I have even made it without buckwheat flour, using a mixture of half sourdough starter (made w/ einkorn wheat and brown rice fours) and half freshly ground flour.(same mixture). They worked out great!

  4. This is great recipe! Thank you, Heather. I baked it divided to two pie plates, freeze one and use the other for weekday breakfasts. So quick, simple and mess free. Your blog is great! I recently moved to Dallas, wish you were still here, so there would be a chance to meet you!:)

  5. Look really good, will make for Sunday morning.

    I do have a pet peeve, and that is there is no PRINT button. I do not like to haul the laptop in the kitchen. I do like a hard copy so I can make notes and reference later. If there is print button – it really hard to find.

  6. These were/are hands down the best pancakes I’ve ever made! I substituted almond flour for the tapioca flour and it worked perfectly. Thanks so much – it’s been years since we’ve had pancakes as we avoid using grains.

  7. Just curious about the addition of baking powder. You mentioned why it was needed and the difference between it and baking soda in your highlighted “how to make your own”. Since there already is an acidic ingredient in the recipe I would think that would negate needing the baking powder(?) I’m new to your site and noticed that others had asked other questions as well but no one had received an answer. Do you respond to comments?

    • Hi Jody, I do respond to comments as often as I can, but sometimes hundreds come in per day and unfortunately I am unable to reply to each one and give my children the attention they deserve. This recipe is a guest post from my friend Renee. She may have tested it and found that the acidity was not quite enough to use baking soda alone, or she may just use baking powder as standard practice. I’m not sure – maybe she will chime in!

    • I have left it out to long and attempted to make them to find that it didn’t taste that good. I am wondering myself how long you can leave out?

  8. How many pancakes does this recipe actually make? The recipes says 10 servings and feeds her family of 5 for 2 meals, which is too vague (for me!) I am trying to calculate carbs, protein and fat to determine ahead of time how many I can plan on eating – thank you!!

  9. Did you know buckwheat is actually considered a seed instead of a grain? My daughter is totally allergic to every grain- but can eat buckwheat. I find this very interesting. Grains are the fruits of grasses- the germ is its seed. Buckwheat kernals are the actual seed. This makes a huge difference.