how to cook buckwheat groats for breakfast

How to Cook Buckwheat Groats for Breakfast


Buckwheat groats are a gluten-free, nutrient-rich option that is perfect for breakfast. They have a nutty flavor and a delicate texture that pairs well with sweet or savory flavors. Buckwheat is a complex carbohydrate, which means it takes longer to digest, keeping you full for longer periods of time. Buckwheat also contains essential vitamins and minerals such as magnesium, potassium, fiber, and protein.

In this article, we will explore various cooking methods for buckwheat groats that are ideal for breakfast. Whether you prefer stovetop cooking, Instant Pot cooking, or making overnight porridge, you can learn how to properly prepare and cook buckwheat groats to create a hearty and satisfying meal that will start your day off right.

Getting Started: Preparing the Groats

Before you get started on any of the cooking methods listed below, there are a few essential tips you should know about preparing buckwheat groats properly.

Soaking vs. Not Soaking: Some people prefer to soak the buckwheat groats overnight before cooking them. The purpose of soaking is to reduce phytic acid levels in the buckwheat groats. Phytic acid can inhibit nutrient absorption and digestion in the body. Soaking also helps to soften the groats, reducing cooking time. However, it is not necessary to soak buckwheat groats before cooking them.

Rinsing and Draining: Rinse the buckwheat groats thoroughly under running water until it runs clear. Drain any excess water before cooking.

Cooking Time: Although buckwheat groats take longer to cook than many other breakfast grains such as oats or millet, they can still be cooked within 15-20 minutes. To ensure even cooking, do not overcrowd the pot. Use a saucepan or pot that is at least double the volume of the groats.

Method 1: Stovetop Cooking

Stovetop cooking is a simple and straightforward way of cooking buckwheat groats. Here are some instructions to get started:


  • 1 cup buckwheat groats
  • 2 cups water
  • A pinch of salt (optional)
  • Sweetener (e.g., honey, maple syrup) or seasoning (e.g., cinnamon, nutmeg)
  • Toppings (e.g., berries, nuts)


  1. In a large saucepan, combine the buckwheat groats and water.
  2. Bring to a boil over high heat, then reduce to a simmer and cover with a lid.
  3. Simmer for around 15-20 minutes until the groats are tender. If all the water has been absorbed and the groats still seem firm, add more water as needed until they are fully cooked.
  4. Season with sweeteners or seasonings of your choice.
  5. Serve hot with your favorite toppings.

Ideas for Toppings and Add-Ins:

  • Fresh or frozen berries
  • Nuts or seeds (e.g., almonds, pecans, cashews)
  • Milk or yogurt
  • Cinnamon or nutmeg powder
  • Honey, maple syrup, or molasses

Method 2: Instant Pot Cooking

The Instant Pot is a versatile kitchen appliance that is perfect for cooking grains, including buckwheat groats. Cooking with an Instant Pot is convenient because it saves time, and the groats stay moist and tender throughout the cooking process.


  • 1 cup buckwheat groats
  • 2 cups water
  • A pinch of salt (optional)
  • Sweetener (e.g., honey, maple syrup) or seasoning (e.g., cinnamon, nutmeg)
  • Toppings (e.g., berries, nuts)


  1. Add the buckwheat groats and water into the Instant Pot.
  2. Close the lid and set it to manual mode on high pressure for a duration of 10 minutes. Remember to keep the valve sealed.
  3. Naturally release the pressure for 10 minutes before releasing any remaining steam.
  4. Open the lid carefully and stir in your sweeteners or seasonings.
  5. Serve hot with your preferred toppings.

Tips: If you find that your groats are becoming too mushy, reduce the cooking time accordingly. You may also adjust the water level depending on how you want your groats to turn out. Do not add additional liquid after cooking as this will make them mushy.

Method 3: Overnight Buckwheat Porridge

Overnight porridge is an excellent breakfast option because it requires minimal preparation in the morning. Here’s how you can make overnight buckwheat porridge:


  • 1 cup buckwheat groats
  • 2 cups milk or water
  • A pinch of salt (optional)
  • Sweetener or seasoning of your choice (e.g., honey, cinnamon)
  • Toppings (e.g., berries, bananas)


  1. Rinse the buckwheat groats and add them to a bowl or a jar.
  2. Add milk or water to the bowl and a pinch of salt. Mix together until combined.
  3. Cover the bowl with plastic wrap or place the lid on the jar tightly and let it sit in the fridge overnight.
  4. The next morning, stir in your sweeteners or seasonings and desired toppings before serving.

Customization Options:

  • You can use different types of milk such as cow’s milk, almond milk, oat milk depending on your preference.
  • Try topping with nuts, dried fruits like raisins, apricots, and fresh fruits like apples, bananas, or berries.

Combining Buckwheat Groats with Other Breakfast Foods

To create a balanced breakfast that is high in fiber, protein, and healthy fats, you can combine buckwheat groats with other breakfast foods. Here are some examples:

  • Mix cooked buckwheat groats with Greek yogurt, nuts or seeds, fresh berries for a protein-rich meal
  • Sautéed greens like kale or spinach combined with scrambled eggs and cooked buckwheat groats to make a vitamin-packed breakfast bowl.
  • Add cooked buckwheat groats to your smoothies (e.g., banana buckwheat smoothie).

Tips for Meal Prep and Portion Control

Buckwheat groats are perfect for meal prepping because you can cook them in large batches and store them in the fridge for up to a week. Here are some tips:

  • Measure your portions to avoid overeating.
  • If cooking in batches, store in an airtight container in the fridge. It’s important to note that buckwheat groats may clump together after they’ve been stored.
  • Reheat your groats by adding a bit of liquid (e.g., milk or water) and warming on the stove or microwave for a few seconds.
  • Buckwheat groats can also be frozen and thawed before use to extend their shelf life.


In conclusion, buckwheat groats are a highly nutritious option for breakfast with an earthy flavor that can be sweetened or seasoned to suit individual preferences. We’ve shown you three different methods for cooking buckwheat groats: stovetop, Instant Pot and overnight porridge. By following our tips, you’ll be able to create the perfect batch every time. These recipes can be customized to suit everyone’s taste buds and combined with other breakfast staples such as nuts, fruits, yogurt, and eggs for added nutrition. So start your day right with this wholesome breakfast option!

What are buckwheat groats?

Buckwheat groats are a gluten-free, nutritious and delicious whole grain that can be used in a plethora of dishes. They are the hulled seeds of the buckwheat plant and have a nutty flavor and a chewy texture.

How do I cook buckwheat groats?

To cook buckwheat groats for breakfast, start by rinsing them thoroughly under running water. Then, bring 1 cup of water or broth to a boil in a saucepan, add ½ cup of buckwheat groats, reduce heat to low, cover and simmer for around 15 minutes or until tender. Fluff the groats with a fork before serving.

Can I use buckwheat groats as a substitute for oatmeal?

Yes! Buckwheat groats make an excellent replacement for oatmeal and can be used in countless recipes. They offer a protein-packed and fiber-rich alternative to oatmeal and provide a variety of health benefits.

What toppings can I add to my buckwheat groat breakfast bowl?

The possibilities are endless! You can enhance the flavor of your buckwheat groat breakfast bowl by adding fresh fruits like bananas, berries, or mangoes. You can also add nuts like almonds, pecans or cashews, or sweeteners like honey or maple syrup. Experiment until you find your perfect combination!

Similar Posts