Overnight Buckwheat Groats — a crunchy, delicious option to oats


If you happen to be a fan of the ever-versatile, no-cook overnight oatmeal, you must try this novel twist.  (And if you haven’t ventured into the easy breakfast world of overnight oats, I have several recipes for you!)

For those who enjoy steel cut oats, buckwheat groats are quite similar in taste. In raw form, they conveniently offer crunch without being too hard.  And though similar to steel cut oats, buckwheat groats aren’t actually oats.  Despite the name, they aren’t in the wheat family either. For a complete introduction to this wholesome seed, click here.

I’ve been starting my day with these make-ahead breakfast cups for a couple of years now, tweaking the ingredients along the way.  Though the recipe is flexible, I particularly enjoy the combination offered below.  My other overnight oatmeal recipes are crisp and fruity, trumpeting sweet berries and juicy peaches.  Here, seasonal pumpkin and a hint of cinnamon add a certain warmth and earthiness, making this no-cook meal super satisfying even as the mercury plunges.

One serving keeps hunger at bay and is literally bursting with flavor and texture, not to mention fiber, protein, minerals, anti-oxidants, and heart-healthy omega-3’s.  You may mix several of these cups in advance and store, covered, in the fridge for up to three days.

Overnight Buckwheat Groats
Mix a jarful up at night for a filling and healthy breakfast at-the-ready, The groats absorb the liquid yet maintain their slightly crunchy texture, making this a perfect option for those who find oats a little too mushy. Although the word "wheat" is in the name, buckwheat is naturally gluten-free. For those who associate buckwheat flour with bitterness, the whole groats are extremely mild tasting and lack any bitter quality.

Yields 1 serving.
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  1. 1/4 cup (45 grams) raw buckwheat groats (Bob's Red Mill is a great option; usually found in the organic or gluten-free aisle--not Kasha)
  2. 2 tablespoons (20 grams) chia seeds
  3. 1/4 teaspoon ground cinnamon
  4. 1 pinch (about 1/16 teaspoon) of sea or kosher salt
  5. 1 small banana (about 1/3 cup or 80 grams; really ripe will be sweeter and easier to mash)
  6. 1/3 cup pumpkin puree (80 grams)
  7. 2 teaspoons (10 milliliters) pure maple syrup
  8. 1/2 teaspoon vanilla extract
  9. 1/2 cup (120 milliliters) milk of choice (I typically use unsweetened almond milk; see notes)
  10. Optional toppings: raisins; shredded coconut; nuts, seeds, and/or another teaspoon of buckwheat groats for extra crunch; an extra drizzle of maple syrup if more sweetness is preferred
  1. In a glass or jar (a 16-ounce capacity allows room to stir) mix the groats, chia seeds, cinnamon, and salt. You can really just mix everything together at once, but I think it is easier to mix all the dry ingredients and proceed accordingly. (Most of the packaged groats I have purchased do not require rinsing. When I have bought them in bulk, I have noticed there can be a chalky coating. If you rub the groats and notice this, the taste will be improved by a quick rinse. In this case, drain thoroughly.)
  2. Roughly chop the banana into the glass. With a fork, thoroughly mash it against the side of the glass, and stir it into the dry ingredients. Add the pumpkin, maple syrup, and vanilla, and stir to combine. Stir in the milk, and then cover and refrigerate overnight.
  3. Stir well before eating to evenly distribute the groats. Sprinkle with desired toppings--my latest favorite is a tablespoon each of raisins and toasted, slivered almonds--and enjoy.
  1. A half cup of milk creates a pudding-like consistency that I really enjoy. After making the first time, feel free to adjust the consistency to preference by adding a little more or less milk.
  2. I have made these breakfast cups with all banana but find the pumpkin nicely balances the overall texture and flavor--while adding excellent nutrients.
The Fountain Avenue Kitchen http://fountainavenuekitchen.com/

For a primer on buckwheat groats and other ways to enjoy them, click here.


Above, my original Overnight No-Cook Oatmeal Yogurt Cups


And a fun, fruity granola version…this one is easily made dairy-free

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  1. Val

    I made this last night for this morning’s breakfast and LOVE LOVE LOVE it. The crunch is like a soft crunch, and I mean that in a very good way. Totally making more tonight. Thanks for the new idea!

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