Tasty & Nutritious This Buckwheat Toast Is My Go-To Snack

When I first started eating a more nutritious diet back in 2020, I learned about the nutritional value of buckwheat and found a recipe for buckwheat bread to made a loaf. At the time I didn’t like it and filed the recipe away.

I love bread, especially crusty toasted bread and like to enjoy a slice with my afternoon tea. I turned to making sourdough bread. I loved it until one day, it didn’t taste good to me anymore. Plus, it was labor intensive and upsetting when a loaf didn’t come out as expected.

A glass jar filled with buckwheat groats and two slices of buckwheat bread on a plate

Seeking a healthier bread alternative, I began to buy Ezekiel’s bread at the health food store, but it never was very satisfying and it contained yeast that I try to avoid for digestive issues.

After doing more research on breads that have no yeast, I came upon a few buckwheat recipes and decided to revisit the bread and try a few recipes to see if any were different from the first recipe I used.

I found that they were many buckwheat bread recipes and each had different ingredients ranging from tahini, oil, yeast and other things I didn’t want to eat. After trying 5 recipes, I found a winner. It is a recipe that only has 3 simple ingredients in it.

It tasted the best and looked like bread with lots of nooks and crannies in each slice when baked.

A Slice of Buckwheat Toast as a Snack or Appetizer

My favorite way to enjoy buckwheat bread is when a slice is toasted, it retains most of its nutritional value. The toasting process adds a delicious crunch to the buckwheat enhancing its texture and flavor.

Buckwheat toast doesn’t have to be limited to breakfast. I enjoy it more as a tasty afternoon snack. It’s crunchy texture and nutty flavor make it a perfect base for a variety of healthy toppings and spreads.

When I want a savory snack, I top my buckwheat toast with a dollop of dijon mustard, homemade no-oil hummus, steamed kale and sauerkraut for gut health and a sprinkle of no-salt lemon pepper. The combination is delicious.

Healthy homemade jam spread on top of a slice of buckwheat toast.

When I am craving something sweeter, I spread some homemade jam I make that has no sugar over a toasted slice. Tea and toast my favorite comfort food.

healthy no sugar jam spread on a piece of buckwheat toast.

A slice of the bread is more or less 115 calories depending on how thick or thin you slice it, plus 25 for a tablespoon of berry jam or hummus.

sliced buckwheat bread on a cutting board with a bread knife.

This recipe for buckwheat bread doesn’t make a big loaf. I use smaller loaf pans when baking it and cut into thin slices and freeze.

You can also cut the buckwheat toast into smaller pieces and serve them as a healthy bite-sized appetizer when entertaining.

The Nutritional Benefits of Buckwheat Bread

Buckwheat toast is not only delicious, but also incredibly nutritious and rich in vitamins, protein and fiber. Despite its name, buckwheat does not contain wheat.

Wheat is a grain, buckwheat is a seed like quinoa and is actually in the rhubarb family. It is also gluten free and to make a loaf, no yeast or sourdough starter is needed.

looking down at a loaf and slices of buckwheat bread.

Once a loaf of the bread is cool and sliced, I place the slices in a Ziplock freezer bag to store. When afternoon snack time rolls around, I get a slice out and put it in the toaster.

2 slices of buckwheat toast. One with a savory topping and the other a sweet spread.

Whether you prefer a sweet or savory snack, give buckwheat bread toast a try, you may end up liking it as much as I do.

Where to Buy Buckwheat Groats

If you are unfamiliar with buckwheat, you want to make sure to get the buckwheat groats in their “hulled” state as they also come as unhulled, roasted and made into a flour. Buckwheat with the hull on is called Kasha.

Most grocery stores sell Bob’s Red Mill brand in a bag. The bags don’t say hulled, but I have used this buckwheat with great success. If your grocery store doesn’t sell buckwheat groats, you can also buy a bag of hulled buckwheat groats on Amazon. I have bought it in bulk at my local health food store, but once got a bad batch, so I prefer to buy the Bob’s Red Mill brand now.

Print the Recipe for 3 Ingredient Buckwheat Bread

3-Ingredient Buckwheat Bread

Whip up something delicious while nourishing your body at the same time! This tasty and nutritious buckwheat bread recipe is the perfect combination of taste, crunch and health benefits. Prep Time2 days d
Cook Time1 hour hr 25 minutes mins
Total Time2 days d 1 hour hr 25 minutes mins

Course: Appetizer, Breakfast, Lunch, SnackCuisine: AmericanKeyword: buckwheat, gluten-free diet, healthy baking, healthy snack, yeast-free bread
Servings: 14 slices
Calories: 115kcal Author: Diane Henkler Cost: $3.00

Ingredients

2-1/2 cups + 1 tbsp hulled, non-roasted buckwheat groats Don't use buckwheat flour, unhulled or roasted buckwheat
1 cup + 2 tsps filtered water If your tap water has chlorine, best to use filtered.
1/4 tsp salt
1 tbsp sesame seeds optional

Instructions

Place buckwheat groats in a colander and rinse with water to remove any impurities.
Place the rinsed groats into a large bowl and cover with water making sure they are all under the water. Cover the bowl with a cloth. Let sit for 6-8 hours.
After the groats have soaked, drain the water, but do not rinse off the groats. Transfer to a blender or food processor with 1 cup + 2 teaspoons water and 1/4 tsp salt. Start blending at a low speed and slowly increase speed until the mixture is smooth with no visible groat pieces.
Pour the smooth buckwheat mixture into the bowl again. Cover it with a towel and let it sit at room temperature for 12 hour to ferment. Note: The temperature in your house will determine how long it will take the mixture to rise. It will not rise much, but will ferment a bit. My house is on the cold side, so I use the Proofing setting on my oven and place the mixture in there.
Prepare a loaf pan by placing a piece of parchment paper into it. Push it down with your hands to make sure all the sides of the pan will be covered with the paper. If needed, use a pair of scissors to cut parchment to the top of the loaf pan.
Once the buckwheat mixture has sat overnight or about 12 hours, preheat your oven to 350℉
Pour the buckwheat dough into the loaf pan.
Evenly sprinkle the top of the dough with sesame seeds.
Place in oven and bake for 90 minutes. It is done when golden brown and firm.
Let bread cool before cutting into slices. Waiting makes it easier to cut and improves the texture.
If the center of the bread is a bit doughy, toasting the slice will dry any doughy center.

Notes

What if the dough doesn’t rise?If the temperature is too cool in your home, you may find the dough doesn’t rise. If you have a “Proof” setting on your oven, use it and place the dough in the oven to rise. If you don’t have a proof setting, turn the oven light on and keep it on, it alone will warm the oven. Another way to get a warm space for the dough to rise, is to preheat the oven to the lowest temperature. Once it is preheated – turn it off, then place the dough in to rise. Another reason the dough may not rise is your water. Try to use filtered water, as municipal and city water from your tap may contain chlorine that dough doesn’t like it. How to Store Buckwheat BreadOnce the bread has cooled, slice to desired thickness and place in a freezer bag or container. It can stay in the freezer for up to 3 months. When you want a slice, place a piece in your toaster to toast to the crispness you like. Enjoy! Sweet or Savory Buckwheat Toast SnacksSavory: Toast a slice of the bread then spread with no oil or tahini hummus. Layer on steamed greens and some sauerkraut that has excess liquid squeezed out from it. Add chopped tomatoes and a salt-free seasoning on top. Sweet: Spread toast with no-sugar jam. Get the recipe: Berry Jam