Are you craving pancakes but want a healthier, plant-based, gluten-free option? Well, look no further. These buckwheat pancakes with blueberries are packed with wholesome, plant-based ingredients.
Naturally gluten-free and full of fiber, thanks to the earthy goodness of buckwheat flour. The juicy bursts of blueberries provide a sweet, antioxidant-rich contrast, making this dish both delicious and nutritious.
Perfect for those looking for a hearty, healthy breakfast option, these pancakes are free of refined sugar and dairy, don’t skimp on flavor, and leave you satisfied. Whether you’re vegan, gluten-sensitive, or just craving a wholesome meal, these buckwheat pancakes are sure to hit the spot!
Benefits of Buckwheat
So, why buckwheat? There are so many reasons to love buckwheat. Here are some key benefits:
- Rich in Nutrients: Buckwheat is a good source of fiber, protein, and essential minerals like magnesium, copper, and manganese.
- Gluten-Free: Despite its name, buckwheat is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease.
- High in Antioxidants: It contains antioxidants like rutin, which supports heart health and reduces inflammation..1
- Supports Heart Health: Its high levels of fiber, magnesium, and antioxidants may help lower cholesterol and blood pressure.
- Supports Gut Health: Buckwheat’s high fiber content supports good gut health, healthy digestion, and regular bowel movements.
- Low Glycemic Index: Buckwheat has a low glycemic index (GI), meaning it causes a slower, more gradual rise in blood sugar levels after consumption compared to high-GI foods (like pancakes made with white all-purpose flour).
If you’re used to the fluffy, white flour pancakes that you get at IHOP then buckwheat pancakes might take some getting used to. Because buckwheat is so nutrient-dense and high in fiber, these pancakes will be more dense and filling than your standard pancake – which is a good thing!
Benefits of Blueberries
Blueberries are one of the healthiest fruits out there. Some of the key benefits of blueberries are:
- Rich in Antioxidants: Blueberries are high in antioxidants, particularly anthocyanins, which not only give it its purple color but also help combat oxidative stress and reduce inflammation.
- Supports Heart Health: They can improve heart health by lowering cholesterol levels and reducing blood pressure.2,3
- Improves Brain Function: Regular consumption of blueberries is linked to improved cognitive function and memory, thanks to their antioxidant content.4
- Improves Gut Health: Blueberries are a good source of dietary fiber, supporting healthy digestion. They have also been associated with reduced gut inflammation and permeability (leaky gut), and improved gut flora.5
- Boosts Immunity: They are rich in vitamins C and K, which help strengthen the immune system and support bone health.
Now put buckwheat and blueberries together – POW! You just created a powerhouse breakfast and a great way to fuel your morning and your day.
Ingredients
You will need the following 10 ingredients:
- buckwheat flour
- 2 very ripe bananas
- flaxseeds (ground)
- baking powder
- cinnamon
- vanilla extract
- Himalayan pink salt or sea salt
- soy milk (or other preferred plant-based milk)
- frozen blueberries
- oil of preference (for your griddle or frying pan). I use unrefined virgin coconut oil.
Buckwheat Pancakes with Blueberries (Vegan)
Equipment
- 1 mixing bowl
- 1 pancake griddle or skillet
Ingredients
- 2 each bananas very ripe
- 2 tbsp flaxseeds ground
- 6 tbsp water
- 1 cup buckwheat flour
- 1 tsp baking powder
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 1/4 cup soy milk or other plant-based milk
- 1 cup blueberries frozen
Instructions
- Grind 2 Tbsp flaxseed and put in a small bowl. Add 6 Tbsp water, whisk, and let sit for at least 5 minutes.
- Mash the bananas in a mixing bowl. Once the ground flax has thickened, add it to the mashed bananas and whisk to combine.
- Add the buckwheat flour, baking powder, cinnamon, vanilla, and salt and whisk to combine.
- Pour in the soy milk (or other plant-based milk). If your bananas aren't as ripe, you may need to add slightly more milk (and possibly 1 Tbsp maple syrup if not sweet enough).
- Add the frozen blueberries and mix with a large spoon.
- Coat your pancake griddle with 1 Tbsp coconut oil (or oil of preference) and heat to 350 degrees F (176.7 degrees C). You can also add oil to a non-stick frying pan if you don't have a griddle.
- Once your griddle or pan is ready, add 1/3 cup of the pancake mixture for each pancake. Add as many as you can while allowing for space between pancakes. Cook approximately 3 minutes on each side.
- Serve warm with pure maple syrup and fresh berries on top.
- Enjoy!
Nutrition
Want to feel more confident knowing what nutrients you need and how to get it? Check out my Plant-Based Over 40 Guide.
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- About the Author
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Maria Tointon, RDN, LDN, CSR is a Registered and Licensed Dietitian Nutritionist with over 20 years of experience and a passion for helping others achieve their health goals through plant-based nutrition. Follow on Instagram @vegoutwithmaria.
Best pancakes EVER!!!