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Sprouted Buckwheat Breakfast Bowls

Sprouted Buckwheat Breakfast Bowl

  • Author: Alana Haldan
  • Prep Time: 20 minutes
  • Total Time: 48 hours 20 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast


Though buckwheat looks and acts like a grain, it’s actually a fruit seed. It also happens to be gluten-free, which makes it a great grain substitute for people with allergies or sensitivities. A good source of protein, fiber, and magnesium, buckwheat is a fabulous ingredient to incorporate into your everyday cooking. The combination of slightly sweet and nutty buckwheat, luscious coconut cream, and tart and tangy kiwi fruit makes for a perfect breakfast that packs a nutritional punch.



  • 1 cup unsweetened shredded coconut
  • 1 cup water
  • 2 tsp maple syrup
  • 1 lime, juiced
  • 1 cup raw buckwheat groats, sprouted (see note)
  • 4 kiwis, peeled and sliced
  • 2 Tbsp cacao nibs


  1. In a high-speed blender, combine shredded coconut, water, maple syrup, and lime juice. Blend until completed combined and creamy, about 3 to 4 minutes, stopping to scrape down sides of blender as needed.
  2. Equally divide coconut cream and sprouted buckwheat among four bowls. Top with kiwi slices and cacao nibs.


Though sprouts can be intimidating to prepare, they are actually relatively simple (albeit time-consuming) to make. Allow 48 to 72 hours to prepare these sprouted buckwheat groats. If you don’t have the time to sprout, you can simply soak the buckwheat overnight then drain and rinse well before eating. To prepare the sprouts, use a quart sized mason jar covered with a fine mesh screen or cheesecloth. First rinse the buckwheat very well in cool water, then soak in water in the mason jar for 30 minutes. After soaking, rinse and drain very well. Invert the jar and place at an angle to allow excess water to drain. Continue the rinsing and draining process at least twice a day for about 36 to 48 hours. You will see the sprout tail begin to appear and at this point they are ready to be used. After a final rinse, drain well and let sit another 8 to 12 hours to ensure they are as dry as possible. Once the sprouting process has finished, any unused sprouts can be stored in a closed container in the refrigerator for another couple of days.