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.

slices of buckwheat bread

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.

Buckwheat toast with a savory topping.

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
Cook Time1 hour 25 minutes
Total Time2 days 1 hour 25 minutes
Course: Appetizer, Breakfast, Lunch, Snack
Cuisine: American
Keyword: buckwheat, gluten-free diet, healthy baking, healthy snack, yeast-free bread
Servings: 14 slices
Calories: 115kcal
Author: Diane Henkler
Cost: $3.00


  • 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


  • 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.


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 Bread
Once 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 Snacks
Savory: 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


Calories: 115kcal | Carbohydrates: 25g | Protein: 4g | Fat: 1g | Sodium: 42mg | Fiber: 3g | Calcium: 6mg
3 ingredient buckwheat bread on a cutting board

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  1. Diane,
    Thanks so much for sharing this recipe. I can’t wait to try it because I’m so tired of the expensive GF bread I’ve been buying.

    1. Diane Henkler says:

      Hi PJ – I have never found a gluten free bread I like either. They all are tasteless like air. I am so happy to have come across Buckwheat and took the time to find a recipe I liked and is not hard to make. :-)

  2. I was excited to see the bread post today. I have been looking for an easier alternative than sourdough and more tasty than Ezekiel. I am going to try this recipe. Do you make your sauerkraut homemade or is it a store bought brand? Please share and thank you always for your support on plant base eating.

    1. Diane Henkler says:

      Hi Nancy – I haven’t tried to make my own sauerkraut yet, but do have a recipe from Will Bulsiewicz’s book, The Fiber Fueled Cookbook. I buy Bubbies brand. I also like the Wildbrine brand. Both are sold in the refrigerated section of the grocery store. Bubbie’s is easier to find. I will keep sharing plant recipes as long as I blog as it has become part of my life that I enjoy. Hope you are doing well. :-)

  3. Thank you so much! I am going to try this !

    1. Diane Henkler says:

      Hi Suzane – After many recipes, this recipe made the best toast. Now I have to experiment and see if I can double the recipe to make bigger loaves.

  4. We are just attempting to start eating plant based after watching forks over knives 😳
    My cholesterol is through the roof! I am concerned about trying to follow when eating out ( other than salads). Do you have any favorite restaurants or tips? Thanks 😊

    1. Diane Henkler says:

      Hi Kathy – My cholesterol slightly high and I can’t take statins. It is one of the reasons I went plant based. It has been 4 years and the way of eating is ingrained in me. Cholesterol levels are great now. I couldn’t imagine eating any other way. It does take time to find your way as everyone is different.

      Going out to eat was not easy at first, but I was committed to sticking with it. I don’t have a favorite restaurant, but when I am in Los Angeles or Charlottesville, Va – the cities where my daughters live, there are many vegan restaurants to choose from. Sometimes the entrees have oil, but if I ask, they always make something that has no oil for me.

      When I go out locally where I live – no vegan restaurants, I bring a cooked plant based burger, sweet potato and dressing with me. I crumble them up on my salad. If I am not prepared and we go out to dinner when traveling, I try to find items like baked potatoes-plain and steamed veggies. Often I just eat a salad or two. I always tell the server my situation and they always try to be accommodating.

      1. Thank you Diane
        Appreciate the info and encouragement 😍

  5. I appreciate you sharing this. I’m celiac and have been thinking lately of making bread at home. I do buy nice gluten free bread at the grocery store but it’s so expensive.

    1. Diane Henkler says:

      Hi Holly – I agree that gluten free and other healthy breads are so expensive!! I have tried many and spent $$$ to find one that works for me. Years ago there was a bread made by French Meadow Bakery, called HealthSeed Spelt bread. It wasn’t gluten free, but it was yeast free. It was so good, but they stopped making it. I found out the reason was that the government wanted them to change something about the name/label and they refused. I have never been able to find one even close. The buckwheat recipe I have been using is the closest in satisfying taste and toasty crunch.