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Cooking with Buckwheat

Search for Gluten Free Alternatives

I feel like I’m new enough to gluten free that I’m still searching for gluten free alternatives and flour continues to be one of those searches. Maybe at this point it’s less of a search and more experimenting to find what I like. It’s a great alternative to more traditional flour. As you would expect, it doesn’t always work well as a substitute. There is a distinct flavor and texture that makes it less than ideal for some recipes. That’s the beauty of having so many choices.

Buckwheat is…

  • A great source of high-quality, easily digestible proteins.
  • An excellent meat substitute and has more protein than corn, millet, rice, or wheat. It is also rich in the two amino acids, lysine and arginine, both of which are essential for a healthy heart and strong immunity to illness and tend to be scant in grains.
  • Great for the digestion, buckwheat is known to strengthen and support the digestive system.
  • Free from chemicals. Buckwheat grows so quickly that it usually doesn’t require a lot of chemicals or pesticides to grow well, making it a lot cleaner compared to a lot of other wheat grains.
  • Naturally gluten-free. Buckwheat is an excellent alternative for those with celiac disease, gluten allergies, or anyone trying to avoid gluten.
  • Low glycemic index and prevents rapid spikes in blood sugar, which is associated with inflammation, mood swings & weight gain. More over, its high protein and fiber content help normalize blood sugar levels, benefitting those with diabetes and anyone trying to lose weight.  Research published in the Journal of Agricultural and Food Chemistry also point out that a single dose of buckwheat seed extract lowered blood glucose levels by 12-19% within 90-120 minutes.
  • High in the natural flavonoid rutin. Rutin helps extend the activity and effect of vitamin C and other antioxidant nutrients.

On the Menu
(Maybe it should be called the Oh She Glows Menu)

Ultimate Nutty Granola Clusters (Oh She Glows Cookbook) and Coconut Milk Yogurt
Protein Smoothies
Sweet Potato with Almond Butter Drizzle and Cinnamon Oat Granola

Roasted Southwest Veggies (final test of a new recipe)
Nourish and Glow Miracle Bowl – Oh She Glows
Tex Mex Casserole (Oh She Glows Cookbook)
Our Favorite Veggie Burger with Romaine Wrap (Oh She Glows Cookbook)
Protein Power Goddess Bowl (Oh She Glows Cookbook)

KIND bars
Peanut Butter Trail Mix Healthy Bites (without coconut) – Cotter Crunch
Fruit Medley with Cinnamon and Lime


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  1. There’s a great brunch place here in St. Louis that has buckwheat crepes and I love them! Have never actually tried to cook with it on my own. Thanks for all the info on it!

    1. Hi Alex, I love the Our Favorite Veggie Burger. It has become a weekly staple. I’ve made very few things with groats. Still experimenting with that ingredient. Do you have any recipes you recommend?

  2. I have never tried cooking with buckwheat. Honestly, I didn’t really know what it was until your post. But now I am intrigued. My niece has Celiac so she has to eat gluten free. I need to try to make her some things with buckwheat!

    1. Hi Leigh Anne, I didn’t either until I changed to a gf diet. It’s a great alternative. Almost as good as almond flour.

  3. I really should just come over for dinner. Have you tried the OSG Buckwheat Granola Clusters- They are awesome– on her blog (not in the book) I made a batch of those this weekend! Great GF option!

    1. Hi Laura, you know how I feel about OSG 🙂

      I’m addicted to the granola clusters from the book but I’m not sure if I’ve tried the recipe on her blog yet. Maybe. I’ll definitely check it out!

    1. Cool. I haven’t tried muffins with the buckwheat yet. I’ll definitely check out your recipes.

  4. I have several friends who are gluten free – I will have to ask them if they use buckwheat!

  5. I did some detective work and found the Oh She Glows Mexican casserole recipe. I can’t wait to try that. You always have great ideas, but I am not too sure about buckwheat flour…..

    1. You can’t go wrong with OSG! Try the buckwheat. I bet you’ll like it 🙂

  6. I need to learn how to use flour alternatives too. I need to look into that cookbook. BTW…the seeds are a WONDERFUL nut substitute for me. Thanks for the tip! 🙂

    1. Happy the tip was helpful Denise! The book is amazing! I’m already hoping there is a OSG 2 in the works.

  7. Love cooking with buckwheat flour! I have a really great waffle recipe, on the blog, that uses buckwheat flour. Your meal plan sounds delish…. I’m thinking I need a copy of the Oh She Glows cookbook ASAP! Thanks for hosting! 😉

    1. The book is unbelievable Kim! I’m already hoping there is a OSG 2 in the works. I’ll definitely try your waffle recipe. Maybe tomorrow 🙂

  8. I’ve always wondered about buckwheat and in my ignorance figured it would have gluten in it. I’m going to have to give it a try. Have returned back to gluten free eating, I need to find new options. Thank you for sharing this.

  9. so you’re saying i need to come visit for a week to get in on this deliciousness? Consider it done!

    1. The book is unbelievable Nikki! I’m already hoping there is a OSG 2 in the works.

    1. The book is unbelievable Angela! I’m already hoping there is a OSG 2 in the works.

  10. We’ve been using buckwheat more often, too… especially for pancakes, which my daughter can’t get enough of. 🙂 You always introduce me to new Oh She Glows recipes- yum!

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