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.

PS: If you make my sprouted buckwheat breakfast bowls, don’t forget to tag me on Instagram as @lazycatkitchen and use the #lazycatkitchen hashtag. I love seeing your takes on my recipes!

sprouted buckwheat

sprouted buckwheat breakfast bowl ingredients

sprouted buckwheat breakfast bowl close up

sprouted buckwheat breakfast bowl side


  • 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. 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.
  2. Soak the raw buckwheat in cold water for 20 minutes.
  3. 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.
  4. 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.
  5. 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.