Sprouted buckwheat breakfast bowl

Sprouted buckwheat breakfast bowl

sprouted buckwheat bowl breakfast

What’s your summer go-to breakfast, guys? Mine is usually some kind of bircher muesli, or when it’s really hot, like right now in Crete, a big bowl of fruit. Today’s recipe is the new kid on the block that provides a much welcome break from the routine. It’s a super simple and hot weather-friendly sprouted buckwheat breakfast bowl, which is light yet filling at the same time! It’s easy to make, nutritious and naturally gluten-free too, although if you suffer from gluten intolerance, please make sure the buckwheat you buy has been certified to be gluten-free (as otherwise it might get cross-contaminated during processing).

If the word ‘sprouted’ made you feel like this recipe may be too much faff, fear not! Sprouting buckwheat is way easier and quicker than sprouting most grains. I included step-by-step instructions below, but you basically need to soak it for 20 minutes and then just allow it to sit at room temperature for 36-48 hours, rising well 2 times a day and that’s it.

As soon as most of the grains grow a little tail, they are ready to be eaten, you don’t want to let that tail to grow too long as the buckwheat then develops a bit of a bitter aftertaste.

Sprouted buckwheat is soft and has a pleasant nutty taste. I paired it with a big spoonful of creamy coconut yoghurt, almond butter, heaps of berries and a touch of maple syrup.

It’s one of these breakfasts that travels really well too so you could easily bring it to work in a jar, for example. Layer fruit, yoghurt and nut butter in a jar and place it in the fridge overnight, in the morning top it with some freshly sprouted buckhweat and you are good to go.

sprouted buckwheat

sprouted buckwheat breakfast bowl ingredients

sprouted buckwheat breakfast bowl close up

sprouted buckwheat breakfast bowl side

15 min
0 min
15 min
0 min
  • 1 cup sprouted buckwheat*
  • 200 g / 7 oz vegan yoghurt
  • 200 g / 7 oz fresh blueberries and / or raspberries
  • 15 ml / 1 tbsp 100% natural nut butter of choice (I used smooth almond butter)
  • 15-30 ml / 1-2 tbsp maple syrup or agave syrup
  1. Divide sprouted buckwheat, yogurt, berries and almond butter between two bowls.
  2. Mix everything well and sweeten with maple syrup to taste if needed.


  1. Soak the raw buckwheat in cold water for 20 minutes.
  2. Drain and place on a large plate or on a sprouting tray (if you have one) and cover with a kitchen towel. Let it sit at room temperature.
  3. Rinse the groats well twice a day, every morning and evening. After about 36-48 hours, little sprouts should appear and your buckwheat is ready to be eaten. Don’t be tempted to sprout it for much longer as the groats will start tasting bitter.
  4. If you cannot use all of your buckwheat up immediately, drain it well and place it in a box lined with a paper towel and keep it in the fridge for a day or two. Make sure you smell it and visually inspect before eating for signs of spoilage.

*If sprouting your own buckwheat, make sure you purchase raw buckwheat groats, not the toasted variety (which is also known as kasha). The easiest way to tell them apart is to look at the colour. Raw buckwheat groats are pale brown and green, whereas toasted buckwheat is dark brown. Toasted buckwheat also has a very intense nutty smell, while raw buckwheat is odourless.

14 g
6 g
1 g
11 g
62 g
*per serving
How would you rate this recipe?
This is a test string

Leave a Reply

Your email address will not be published.

1 review, 9 comments
Hello! I buy sprouted buckwheat groats but am unsure if I need to soak them when recipes require soaking or have they already been presoaked? Thanks!
    Hi Liz,
    If you buy them sprouted then someone has already done that for you I think. I would just rinse and eat. These have been sprouted at home, which requires soaking and then waiting until the sprouts show up. Hope this helps! Ania
I purchased raw sprouted buckwheat grouts. Can I just add them to yogurt as is? Thanks
    Yes, I am pretty sure (although I've never purchased them sprouted) - you may want to give them a good rinse in cold water first. Ania
Jay Mart:
Hi Ania,
I have a bag of "peeled buckwheat" and cannot tell if it is o.k. for sprouting. I also have "pot barley" and hope you or someone who reads this can advise if one or both are suitable for sprouting. Thank you.
    Hi Jay,
    Sorry, but I've never even heard or seen peeled buckwheat or sprouted pot barley so I am not sure. A good Google search should help! Ania
Quick question - I brought raw activated buckinis from the brand “Loving earth” and I was wondering
1. What the difference between activated and sprouted is?
2. Can I still sprout these “buckinis”
3. Does it work in a sprouting jar?
    Hi Indi,
    I'll be honest, I have had to google 'buckinis' as I had no idea what they were! Looks like they are rehydrated and dried out at low temperature buckwheat groats so I don't think they will sprout, I'm afraid. Yes, you can sprouted raw buckwheat groats in a sprouting jar. Hope that helps! Ania
Great idea! I love my buckwheat (I'm Ukrainian & we eat it a lot), so I'll definitely give it a try. By the way, we are heading to Crete as well tomorrow! Any vegan tips? Is it easy to find vegan products in the shops? Stuff like youghurt, milk, etc.
    Hi Laana,
    That's great to hear, hope you'll enjoy it like that too. As you probably know by now, it depends where you are on Crete. Big cities and tourist places do have a range of plant milks and other stuff like that. I must say that we haven't been looking for any of that as we've decided to rely on local fruit and veggies for most of our meals. Hope you'll have an amazing time! Ania
Join our mailing list and we we will let you know when we publish a new recipe. You'll receive our DELIGHTFUL DESSERTS E-BOOK as a thank you for supporting us.