Buckwheat Porridge 17G Plant Based Proteins

I love making my protein oatmeal, protein chia pudding, or protein overnight oats for breakfast. But sometimes, I like something new, gluten-free, and different from oats. Buckwheat porridge is the best for it. It has a delicious nutty flavor and a lot of texture and is so fulfilling and comforting as a winter breakfast.

What Are The Health Benefits Of Buckwheat Groats?

Buckwheat groats are an excellent complete protein source for vegans and vegetarians. The plant-based proteins in buckwheat contain the 21 amino acids your body needs, including the nine essential amino acids that your body is unable to produce. Next, buckwheat is high in rutin and quercin. Both are antioxidant compounds that protect your body from inflammation. Finally, buckwheat is high in prebiotics, the non-digestible compounds that feed the bacteria in your guts and contribute to a healthy digestive system.

Ingredients and Substitutions

All you need to make this vegan gluten-free porridge are:

Buckwheat Groats – You can use roasted or unroasted groats. Some people like to soak the groats for 30 minutes in cold water before cooking them. It’s a good idea to do so if you are sensitive to high-fiber food. This extra step makes the porridge easier to digest. Plant-Based Milk – You can use almond milk, coconut milk, soy milk, or any plant-based milk you love. I love creamier milk like soy or coconut milk, making the porridge creamier. Water – to reduce the carbs from the milk. Vanilla Extract – for flavor. Maple Syrup – It’s optional. You can also use any sweetener you love, including diabetes-friendly sweeteners like erythritol or allulose. Cinnamon – for flavor.

How To Make Buckwheat Porridge

It’s very easy to make buckwheat porridge at home.

Serving Buckwheat Porridge For Breakfast

The mixture has a color that might seem unappealing after cooking. Place it in a serving bowl and top the cooked groats with 1/4 cup of your favorite dairy-free milk. This turns the bowl color whiter, as seen in the picture below. Top the bowl with berries, a drizzle of maple syrup, or some of the amazing healthy toppings below:

Hemp Hearts Chocolate Chips Desiccated Coconut Nuts – chopped almonds, walnuts, pecans A pinch of cinnamon Nut Butter – drizzle peanut butter or almond butter Sunflower Seed Butter

Flavor Variations

I recommend playing with the flavors and trying some of the ingredients below to create a range of delicious breakfasts.

Chocolate Peanut Butter Porridge

At the end of the cooking, stir in 1 1/2 tablespoons of unsweetened cocoa powder, and 2 tablespoons of peanut butter and increase the maple syrup by 2 or 3 tablespoons. Serve with chopped peanuts, chocolate chips, and extra peanut butter. To decrease the saturated fat, feel free to use powdered peanut butter.

Matcha Buckwheat Porridge

First, use coconut milk as plant-based milk as it’s the best combo with matcha powder. Next, sift one tablespoon of matcha powder into the cooked mixture and serve with dairy-free white chocolate chips and raspberries on top.

Protein Powder Buckwheat Bowl

Stir 1 or 2 tablespoons of protein powder at the end and top the bowl with protein-loaded seeds such as hemp seeds or chia seeds.

Pumpkin Spice

For a classic Fall flavor, stir in 2 tablespoons of pumpkin puree in the liquid in step 1. In the end, flavor the cooked porridge with one tablespoon of pumpkin pie spices. Serve it with chopped pecans, walnuts, diced apples, and more maple syrup.

Storage Instructions

This porridge can be cooked ahead and stored in the fridge for up to 2-3 days in a sealed container to meal prep your healthy breakfasts. To reheat, place the amount of porridge in a bowl, drizzle almond milk on top and rewarm in the microwave in 30-second bursts.

Allergy Swaps

Below are some options to adapt this breakfast recipe if you have some allergies to the ingredients listed below.

Grain-Free – Buckwheat is a seed, so this recipe is grain-free. Gluten-Free – Buckwheat is naturally gluten-free so as long as you use gluten-free toppings, it will be gluten-free. Nut-Free – Pick nut-free dairy-free milk such as oat milk, hemp milk, or soy milk.

Below are the answer to the most frequent questions on making this healthy gluten-free breakfast bowl.