What Is Buckwheat flour and How Can I Use It?
Wondering what to do with buckwheat flour? This guide covers how to pick it, cook it, store it, and swap it, plus 37 recipes to put it to work.
Key Points
- Despite the name, buckwheat is not wheat and contains no gluten at all.
- Bold, earthy, malty flavor: ideal for blini, crepes, galettes, and soba.
- Use no structure on its own; keep it under half the total flour to avoid gum.
- Cook crepes and pancakes cooler than wheat ones; buckwheat scorches fast.
- Oily flour goes rancid: store airtight in the fridge ~3 months or freeze ~6.
What is buckwheat flour?
Buckwheat flour is ground from the seeds of a plant that is not wheat at all, and despite the name it contains no gluten. Buckwheat is a fruit seed related to rhubarb and sorrel, so people avoiding wheat can use it freely.
The flour is gray-brown and flecked, with a bold, earthy, almost malty flavor that comes through clearly. That strong taste is the whole point in dishes like soba and blini, but it also means buckwheat is rarely used alone in lighter bakes.
Because there is no gluten, it gives no stretch or rise on its own. See the flour hub for how it sits among other flours.
Cooking With Buckwheat Flour
Buckwheat is at its best in thin, flat batters where structure matters less than flavor. It is the classic flour for Russian blini, for nutty buckwheat crepes and savory French galettes, and for hearty buckwheat waffles.
For pancakes and waffles, cut buckwheat with a lighter flour, often half and half.
That keeps the batter puffing instead of turning dense and bitter. In yeast breads buckwheat works only as a minor partner; a loaf like buckwheat oat bread uses it for flavor while leaning on other flours for the rise and crumb.
Pairing and Common Mistakes
Buckwheat loves butter, sour cream, smoked fish, mushrooms, dark honey, and apples. Its earthiness is at home in both savory and sweet, from caviar-topped blini to a drizzle of honey on a stack of pancakes.
The most common mistake is using too much. Buckwheat at full strength turns gummy and tastes harsh, even soapy to some palates, so most recipes keep it under half the total flour.
Watch the heat, too. Buckwheat browns fast and scorches easily, so cook crepes and pancakes a touch cooler than wheat ones, around medium rather than medium-high.
What to Use Instead
There is no clean one-for-one swap, since buckwheat's flavor is the reason to use it.
For the same earthy character, rye flour comes closest in taste, though it does contain gluten. Whole wheat flour mimics the nutty heft if gluten is fine for you.
For a gluten-free stand-in with milder flavor, a blend of brown rice and sorghum flour gives similar body without the strong buckwheat note. In any swap, remember buckwheat brings no structure, so keep the binder or the wheat-flour portion the recipe relied on.
Buying and Storing Buckwheat Flour
Light buckwheat flour is milder and made from hulled groats; dark buckwheat keeps more hull, tasting stronger and looking speckled. Choose light for delicate crepes, dark for rustic, full-flavored bakes.
Buckwheat flour contains oils and turns rancid faster than refined wheat flour. Store it airtight in the fridge for up to three months or the freezer for up to six.
Smell it before baking. A bitter, off odor means it is past its prime.
Nutrition
Nutrition Facts
Serving Size 1 cup (120g)Quick facts
Where to find buckwheat flour: Buckwheat flour is usually found in the baking supplies section or aisle of the grocery store or supermarket.
Food group: Buckwheat flour is a member of the Cereal Grains and Pasta US Department of Agriculture nutritional food group.
- In Chinese
- 荞麦粉
- British (UK) term
- Buckwheat flour
- en français
- farine de sarrasin
- en español
- harina de trigo sarraceno
How much does buckwheat flour weigh?
| Amount | Weight |
|---|---|
| 1 cup | 120 grams |
Related
Cereal Grains and Pasta
Recipes using buckwheat flour
There are 37 recipes that contain this ingredient.
Black Bean Coffee Brownies
The combination of black beans and sweet potato gives these brownies a moreish, moist quality. These are great for kids as they contain no added sugar or trans-fats (you may wish to omit the coffee and substitute cacao powder if serving to youngsters, though).
Banana Soy Milk Pancakes with Maple-Almonds
These delicious pancakes are made with whole wheat and buckwheat flours, soy milk and mashed banans; then topped with maple glazed toasted almonds. Who can say no to this yummy, energetic yet healthy breakfast.
Buckwheat Waffles
Buckwheat waffles use yeast-risen batter with buckwheat flour and molasses for deep, nutty flavor and an airy crisp grid. Old-fashioned overnight-style waffles with character that quick-batter recipes can't match.
Buckwheat Applesauce Bread
Hearty bread machine buckwheat bread with applesauce for natural sweetness and moisture. A coarse-crumbed, slightly sweet loaf that pairs beautifully with fruit and cheese.
Buckwheat Oat Pancakes for One
Rolled oats with buckwheat pancake flour, low fat as made with applesauce in place of oil.
Buckwheat Pancakes
Buckwheat pancakes blend buckwheat and whole wheat flours with skim milk and egg whites, sprinkled with wheat germ on the griddle. High-fiber, low-fat breakfast pancakes ready in 30 minutes.
Blini
A blini is basically a crepe that is made with activated yeast and buckwheat flour. There are many blini recipes, each with different variations. Try this one.
Buckwheat Crepes
Buckwheat pancakes are great, but here's something a little more elegant: buckwheat crepes. Serve them with melted butter and cinnamon sugar.
Buckwheat Buttermilk Pancakes
Old-fashioned yeast-risen buckwheat buttermilk pancakes with a tangy, earthy flavor. Mix the batter the night before and wake up to pancakes with zero morning effort.
Granny Smith Buckwheat Muffins
Hearty apple buckwheat muffins packed with tart Granny Smith apples, earthy buckwheat flour, cinnamon, raisins, and walnuts. The fruit keeps them moist while buckwheat adds nutty, whole-grain depth.
Blueberry Buckwheat Pancakes
Love the combination of buckwheat and whole wheat flour. These pancakes are not too sweet, buttermilk and milk add some creaminess. Blueberries give the extra zing, absolutely delicious!
Buckwheatcake
European-style buckwheat cake with ground almonds, filled and topped with a cranberry cottage cheese mousse set with gelatine. A naturally gluten-friendly torte with nutty, earthy flavor.
Unyeasted Carob Date Bread
Yeast-free carob date bread made with whole wheat, buckwheat, and brown rice flour. Kneaded by hand and rested overnight for a dense, naturally sweet, low-fat loaf.
Spinach & Stilton Pancakes
Nutty buckwheat crepes stuffed with spinach, Stilton blue cheese, and toasted walnuts, baked in a gratin dish and topped with a creamy Parmesan-mustard sauce. A proper British dinner party showstopper.
Olive Ladder Bread
Olive ladder bread: a rustic loaf studded with briny black olives and a touch of nutty buckwheat flour. An easy bread-machine dough with the chewy crumb and savory bite of a Mediterranean fougasse.
Carrot Cake Pancakes
These are not only delicious and reminiscent of your favourite carrot cake, they are also good for you! With no added sweeteners and completely gluten and dairy free, these are as tasty as they are good for you and make the perfect Sunday brunch or dessert.
Giselle's Acadian Plogues
Acadian plogues, thin buckwheat pancakes cooked on one side only until bubbled and firm. A traditional Maritime Canadian breakfast made with just flour and water.
Buckwheat Pasta
Homemade buckwheat pasta made with semolina and buckwheat flour using a pasta machine. A nutty, earthy fresh pasta with rustic Italian character in just a few ingredients.
Unkneaded Unyeasted Bread
Hearty yeast-free bread made with buckwheat, whole wheat, cornmeal, and brown rice flour. No kneading required. Just mix, pour, and bake for a dense, nutty, wholesome loaf.
Mystery Bread
Mystery bread made with three flours, fruit juices instead of sugar, crushed aniseed, orange zest, and cinnamon. A fragrant yeast bread with a crispy golden crust and a subtly sweet, complex crumb.
Bread Machine Kasha Bread
Earthy kasha bread baked in your bread machine with buckwheat flour, whole wheat, and raisins pureed into the dough. Apple juice concentrate adds natural sweetness. A wholesome, nutty loaf.
Vegan Roast
Vegan roast is a hearty meatless loaf built from mashed chickpeas, parsnips, ground nuts, buckwheat flour, and warming spices. A Thanksgiving-worthy plant-based main with real presence.
Title: Fruity Buckwheat Muffins
Fruity buckwheat muffins fold Granny Smith apples and dates into a half-buckwheat-flour batter for nutty, hearty whole-grain muffins with natural sweetness in 35 minutes.
Wheat Free Italian Cream Cake
Wheat-free Italian cream cake made with rice flour and buckwheat flour, loaded with coconut and nuts, topped with honey cream cheese frosting. A naturally sweetened, gluten-friendly Southern showstopper.
Buckwheat Cake
European-style buckwheat cake with a nutty almond sponge base filled and topped with cranberry cottage cheese mousse. A light, elegant layered dessert with old-world charm.
Cinnamon Buckwheat Bread
Hearty cinnamon buckwheat yeast bread with a dark golden crust and earthy, spiced crumb. Makes two loaves with a satisfying chew from bread flour and buckwheat.
Blue Buck Cakes
Try this succulent pancakes, cornmeal and buck wheat are a delicious combination, blueberries add extra juicy bites.
Buckwheat Cakes
Heritage-style yeast-risen buckwheat cakes made with an overnight batter and a touch of baking soda. A pioneer-era breakfast griddle cake with deep, earthy flavor.
Eggplant & Buckwheat Patties
These are excellent vegetarian patties. I have been trying to incorporate some vegetarian dishes into my diet, and this recipe is a keeper. These patties are filling, delicious, and very nutrition-dense. Serve them as veggie burgers, or chop them up and use in a wrap. Either way, delicious!
Buckwheat Scrapple
Traditional Pennsylvania Dutch buckwheat scrapple from hog's head, liver, heart, and sweetbreads, bound with cornmeal and buckwheat flour, seasoned with sage and mace.
Ukrainian Rye Bread
Dense, dark Ukrainian rye bread made with whole rye flour, buckwheat flour, and strong coffee. No white flour, no shortcuts. A rustic, chewy loaf with old-world character baked with steam.
Fruity Buckwheat Muffins
Buckwheat apple muffins with chopped dates and buttermilk. A wholesome breakfast muffin with earthy buckwheat flavor, tart Granny Smith apples, and natural date sweetness.
