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.


  • 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 tablespoons (20 grams) chia seeds
  • 1/4 teaspoon ground cinnamon
  • 1 pinch (about 1/16 teaspoon) of sea or kosher salt
  • 1 small banana (about 1/3 cup or 80 grams; really ripe will be sweeter and easier to mash)
  • 1/3 cup pumpkin puree (80 grams)
  • 2 teaspoons (10 milliliters) pure maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/2 cup (120 milliliters) milk of choice (I typically use unsweetened almond milk; see notes)
  • 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.


  • 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.
  • I have made these breakfast cups with all banana but find the pumpkin nicely balances the overall texture and flavor–while adding excellent nutrients.

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