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    Home » How to Use Gluten Free Flour

    How To Use Buckwheat Flour

    Published: Mar 30, 2018 · Modified: Jul 25, 2023 by Cinde LittleThis post may contain affiliate links4 Comments

    How To Use Buckwheat Flour is number nine of my 12-part series on gluten free flour and what I consider to be the best uses for each one. See the full list at the bottom of this post.

    Contents show
    1 Is Buckwheat Safe for Celiacs
    2 Is Buckwheat Healthy
    3 PIN for later...
    4 How To Use Buckwheat Flour
    5 Where To Buy Buckwheat Flour
    6 Properties of Buckwheat Flour
    7 Best Uses
    8 Watch How To Use Buckwheat Flour on YouTube
    9 Buckwheat Flour Recipes
    10 How To Use Gluten Free Flour series:

    Eating gluten free nudges you to learn about different flours and there are plenty of them! I like to try the recipes different cultures make with these flours as well as incorporating them into my everyday recipes.

    At first it feels like a lot of work but as you bake and get used to using new flours it gets easier. If you can stay curious and notice what kind of recipes you like to make, then you can slowly try new ingredients to improve your results.

    Is Buckwheat Safe for Celiacs

    Yes, buckwheat groats and buckwheat flour are 100% gluten free and safe for anyone on a gluten free diet. It's also a grain-free flour since buckwheat is actually a seed, not a grain.

    Apparently this seed was named buckwheat because it's used like wheat and the seeds look like buck (another name for beech seeds).

    Buckwheat, quinoa and amaranth are all classed as pseudo-grains. They're often referred to as grains but don't get hung up on that, just keep learning. They're all safe to eat.

    Fun fact for gardeners: Buckwheat is related to two plants that grow in my garden; rhubarb and the tart, lemony herb called sorrel.

    Is Buckwheat Healthy

    Buckwheat groats, contain fibre, vitamins and nutrients so it's worth adding them to your gluten free diet. They can be eaten as a hot breakfast cereal (called kasha when toasted) or cooked and used in soups, stews and salads.

    Buckwheat flour is known for its' cholesterol-lowering effects and is considered to be a heart healthy choice. As awareness of its' nutritional benefits grows health conscious cooks and gluten free bakers are using buckwheat flour in all kinds of recipes.

    PIN for later...

    Photo of the Everyday Gluten Free Gourmet in black, holding coffee mug with logo, underneath is picture of her blowing buckwheat flour off of a plate.

    This post contains affiliate links. When you purchase using these links your cost is the same, but I receive a few cents for every dollar spent. I appreciate your support for this website.

    How To Use Buckwheat Flour

    Although I've never made soba noodles or blini I knew they were both made with buckwheat flour. Japanese soba noodles are commonly used in soup or served cold with dipping sauce. Blini, tiny Russian pancakes, are topped with crème fraîche and smoked salmon.

    That was the extent of my buckwheat knowledge but gluten free cooks get to learn more.

    Europeans also use buckwheat flour to make pancakes, crepes and breads. Koreans make soba noodles too and in parts of India special breads are made with buckwheat flour.

    So many recipes, so little time.

    Cinde Little
    A black background showing two hands holding a black plate with a pile of buckwheat flour and a cloud of it being blown off the plate.

    Where To Buy Buckwheat Flour

    Health food stores sell buckwheat flour and these familiar brands are all available online; Bob's Red Mill, Arrowhead and Hodgson Mill.

    Properties of Buckwheat Flour

    • Gray colour with black flecks
    • Rustic, earthy flavour
    • High in fiber and improves digestion by relieving constipation
    • Moist and tender if used in small amounts
    • If using only buckwheat baking can be crumbly
    • Some people are allergic to buckwheat (this article on buckwheat vs wheat nutrition discusses allergy).

    Best Uses

    • Use 25-50% buckwheat flour in pancakes and quick breads
    • 25% will give mild buckwheat flavour, 50% will be more assertive
    • As a coating for meat or other protein before frying or baking
    • Makes pliable gluten free wraps
    • Blini, Russian yeast raised pancakes
    • French savoury crepes and a galette
    • Soba noodles

    Watch How To Use Buckwheat Flour on YouTube

    YouTube player

    Buckwheat Flour Recipes

    Click on the text on the image(s) to go to the recipe/blog post.

    Mini buckwheat Blinis with smoked salmon, sour cream and dill.

    Buckwheat Blinis
    Savoury Buckwheat Crepes filled with spinach and mushrooms.
    Savoury Buckwheat Crepes
    Gluten free Banana Muffins just out of the oven.
    Banana Muffins

    Here's what I do in my kitchen to experiment with new flours:

    • My basic recipe for Banana Muffins is written for trying new flours. I start by substituting of any flour for the total amount of flour in the recipe. Work up to ½ cup and notice how it affects the taste and texture.
    • My Savoury Buckwheat Crepes are made with 3 parts buckwheat flour and 1 part tapioca starch for a soft, pliable wrap.
    • Russian Buckwheat Blini make a nice appetizer. Some recipes use 100% buckwheat flour and others combine it with another starch or flour.
    • Substitute a portion of the total amount of flour in any recipe with buckwheat flour. Start with ¼-½ cup in a pancake or chocolate chip cookie recipe and see what you think.

    Happy cooking!

    Originally posted 2018, updated December 2022.


    If you're new here follow along and get your FREE resource, 29 Tips for Cooking with Gluten Free Flour.


    This is a series of blog posts on gluten free flours. My intention is to provide a basic overview of several gluten free flours for the everyday home cook, both new and experienced. Let me know in the comments below if you have a specific problem with your baking or a tip you’d like to share.

    How To Use Gluten Free Flour series:

    1. How To Use Rice Flour in Gluten Free Baking
    2. How To Use Starch in Gluten Free Baking
    3. How To Use Millet Flour and Sorghum Flour
    4. How To Use Corn Flour, Cornmeal and Masa Harina
    5. How To Use Almond Flour and Quinoa Flour
    6. How To Use Binders in Gluten Free Baking
    7. How To Use Chickpea Flour
    8. How To Use Teff Flour
    9. How To Use Buckwheat Flour
    10. How To Use Coconut Flour
    11. How To Use Oat Flour
    12. How To Use A Gluten Free Flour Blend

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    • Black background with a pile of teff flour and a spoon behind it.
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    1. Manal

      February 02, 2021 at 1:40 am

      Hi , recently i found that I’m celiac my doctor suggested buckwheat , i have been using it for months now but never tried to blend it with other flour
      I will certainly try , hope it will improve . Thanks alot

      Reply
      • Cinde Little

        February 02, 2021 at 7:32 am

        Hi Manal, I'm so glad you found this post. Yes, you can improve your baking with different gluten free flours. I have just turned this series of 12 flour posts into videos on YouTube, give me a THUMBS UP if you go there and watch one or two. On the website use the magnifying glass in the Top Right of any page to SEARCH. These 2 documents will help you learn to combine different flours, how much of each to use and improve your baking right away; Downloadable Gluten Free Flour Guide and 11 Gluten Free Flour Recipes. Good luck!

        Reply
    2. Sara

      August 14, 2020 at 10:07 pm

      I've just become gluten sensitive recently and your blog helps me a lot to start this new life. I'm very grateful! Thank you for that!

      Reply
      • Cinde Little

        August 16, 2020 at 11:36 am

        Hi Sara! Thanks for letting me know. There are so many excellent options these days and they are also easier to find. It's a steep learning curve so feel free to ask anything you're wondering about. I don't bake with every flour out there but I've got at least a dozen of them in my kitchen and the learning never stops. Happy cooking!

        Reply

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