Buckwheat Oat Pancakes

Updated 7/28/15

Sunday has evolved into pancake day and these are a new favorite for Tim and I… We’ve been making them almost every week! I always trying to add more variety into our diet and buckwheat flour has been on my list of things to try for awhile. It holds up just like whole wheat flour in this recipe, but I haven’t used it in other applications yet. I am also a huge fan of Manitoba Harvest Hemp Hearts for not only crunch on top, but also an extra hit of fiber, protein and essential fatty acids. (I add them to oatmeal all the time, too.)

buckwheat pancakes

While we love pancakes on Sundays, you can also keep them in the fridge or freezer to heat up in the toaster oven, or even stove, on a busy morning. Instead of cooking ahead, you can even just keep the batter in the fridge for a few days to make them fresh in the morning!

Due to the low fat content paired with a decent carbohydrate & protein content, having 3 of these post-workout can be great for recovery. With a 3:1 carb to protein ratio, eat up after a cardio session or strength workout, athletes.

buckwheat oat pancakes

While you can add some 100% pure maple syrup like Tim, I love any type of nut butter or apple butter. A mix of apple butter and sunflower seed butter is amazing! Feeling more like waffles? Try these!

Buckwheat Oat Pumpkin Pancakes (V, GF, DF)

Makes 8 large Pancakes

gluten free pancakes



  • 1 1/2 Cup (180 grams*) buckwheat flour
  • 1 CupĀ  (80 grams*) rolled or quick oats
  • 3 teaspoons baking powder
  • 1 teaspoon baking soda
  • 2 teaspoon cinnamon


  • 1 tbsp apple cider vinegar
  • 2 2/3 Cup unsweetened soy milk**
  • 2/3 Cup Applesauce
  • 1 teaspoon vanilla extract
  • 1 tablespoon ground chia or flax seeds
  • Topping suggestions: Sliced banana, hemp seeds, nut butter and apple butter

*Since flour can easily pack itself down in storage, I like to use my food scale for accuracy.

**I have used almond and cashew milk successfully, too, but prefer and recommend soy milk for the protein content


  • Mix together all of the dry ingredients in a medium bowl
  • In a larger bowl, mix the milk and apple cider vinegar with a hand mixer for 1 minute or whisk for 2, then add all of the other wet ingredients together.
  • Add the dry to the wet and whisk until you have a smooth consistency (do not over mix)
  • Pour a slightly heaping 1/2 cup at a time onto a cast iron or non stick pan over low-medium heat (closer to medium on my gas stove). You should know your own pans well enough to determine whether or not they need a very quick spray of cooking spray.
  • Add desired amounts of sliced banana, hemp seeds or other toppings before flipping.
  • As with any pancake recipe, once you start to see bubbles form on top, flip the pancake. After about 1 minute you should be able to remove from heat.
  • Top with one tablespoon of nut or seed butter and 1 tablespoon apple butter before serving.



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