Last updated July 17, 2021 by Lisa Richards, CNC

Buckwheat Breakfast Muffins

Buckwheat groat breakfast muffin

Stuck for breakfast ideas? Breakfast can be one of the harder meals to prepare while on a low-sugar diet plan, mainly because the majority of store-bought cereals and breads are full of added sugars. There are more than 50 names for sugar, and you might find anywhere between one and five of those names on your cereal’s ingredient list.

Another ingredient to avoid while on the Candida diet is gluten. There is more and more evidence showing that gluten has a role in increasing gut inflammation, even in those who are not Celiac. If you want to improve your gut health (regardless of whether you’re suffering from Candida or not), removing both gluten and added sugars from your diet is a great first step.

Pseudo-grains like buckwheat and quinoa are a very useful addition to your diet. They contain no gluten, are naturally low in carbohydrates, and have a much better micronutrient profile than many other grains. You can use them in a variety of recipes, and you’ll see them featured in many of the Candida recipes on this site. Buckwheat itself is technically a fruit seed, not a grain.

These filling muffins are made from energizing buckwheat groats and a tasty combination of nuts and seeds. They contain no added sugar at all. The tasty mix of healthy fats and protein will give you an energy-filled start to your day. Enjoy!

4.32 from 166 votes
Buckwheat groat breakfast muffin
Buckwheat Breakfast Muffins
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 12 muffins
Calories: 200 kcal
Author: Lisa Richards
  • 1 cup buckwheat groats, soaked
  • ½ cup unsweetened coconut flakes
  • ¼ cup walnuts, chopped
  • ¼ cup pumpkin seeds
  • 2 Tbsp. chia seeds
  • ¼ cup flaxseed meal
  • 1 tsp. cinnamon
  • ¼ tsp. salt
  • 2 eggs
  • 1 ½ cups almond milk
  • ¼ cup almond butter
  • 3 packets or 1 ½ tsp. powdered stevia
  • 1 Tbsp. vanilla extract
  • Coconut milk, cinnamon, coconut flakes, walnuts and pumpkin seeds for garnish
  1. In a medium bowl, soak buckwheat groats with a pinch of salt overnight or about 6 to 7 hours. Drain and rinse groats thoroughly with fresh water, drain again.
  2. Preheat oven to 375 degrees F (190 degrees C). Brush a 12 cup muffin tin generously with oil, such as coconut oil, set aside.
  3. In a large bowl, add buckwheat groats, coconut flakes, walnuts, pumpkin seeds, chia seeds, flaxseed meal, cinnamon and salt, stir to combine.
  4. In a small bowl, add eggs, almond milk, almond butter, stevia and alcohol free vanilla, whisk until frothy.
  5. Pour liquid ingredients into bowl with dry ingredients, stir to combine. Scoop about ⅓ cup muffin mixture into each cup of the prepared muffin tin. Bake muffins for about 15 to 20 minutes or until muffins have browned around the edges and are firm to the touch. Cool muffins in tin for about 10 minutes.
  6. Serve warm with coconut milk, a dusting of cinnamon and a garnish of coconut flakes, walnuts and pumpkin seeds.

Following the Candida diet means avoiding gluten, added sugars, and anything that can promote gut inflammation. Confused? It’s actually pretty easy once you get used to it, and the health benefits are more than worth it. My Ultimate Candida Diet program contains more than 100 delicious recipes that are completely free of gluten, added sugars, and anything that might make Candida worse.

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  1. Tanya says:

    Can I substitute organic buckwheat flour for the groats?

    1. Lisa Richards says:

      Yes certainly, but you might need to experiment a little to get the texture right.

    2. Francine says:

      Hi I plan to do the same . How did it turn out ? Any tips you could share would be great. Did you decrease the amount of flour ?

      1. Debbie says:

        I used 3/4 cups buckwheat flour and they came out great!

        Same cooking time, about 15 min, came out fluffy and moist!

        Only problem is that although I oiled the pan, they got stuck and you need a firm and narrow spatula to get them out.

        Next time I will consider just boiling the groats for 10 minutes, as groats will give it a nice crunchy feel.

        Also, I think grated zucchini would work very nicely too, to make it even more moist.

        1. Debbie says:

          And they freeze incredibly well!!!

          I just took two out last night, left them in a ziplock bag overnight, and in the morning they were moist and succulent, just like fresh.

  2. Holly says:

    I’ve been avoiding all grains, but these sound aaaaamazing. What, would you say, makes buckwheat groats ok to have? Also could I sub in anything else for the flax? Thanks!!

    1. Lisa Richards says:

      Buckwheat groats are not actually a grain! They are technically a fruit seed 🙂

      1. Holly says:

        Thanks for the info! Just made these for my mom and I. We are both doing this diet together. We really enjoyed these! Great to satisfy the craving for something other than veggies and meat.

  3. Doing a Candida cleanse and temporarily including buckwheat. These aren’t bad for what they are. Nice texture and very moist. The stevia leaves behind a slightly bitter taste. Overall good, just not my flavor preference.

  4. holly says:

    Can I do coconut milk instead of almond milk?

    1. Kt says:

      5 stars
      I have and they turned out great, even used light coconut milk with great results.

  5. Nikki says:

    Looks good.

    However, you should NEVER cook flax of any kind. I have studied nutrition for 25 years and my husband is a holistic doctor. Never, ever cook flax!

    Please let me know if you change it out so I can try it and pass it on.

    1. Lisa Richards says:

      Hi Nikki! Actually you should never cook with flaxseed oil. Flaxseed meal, as used in this recipe, is absolutely fine and does not degrade at higher temperatures like the oil does.

  6. Jyoti says:

    Hi, I eagerly want to try this, but ran into a question when I was at the store to buy ingredients. I shop at a local organic co-op and could only find “kasha”, which is roasted buckwheat groats. I have been making a breakfast porridge with that, but since you call for soaking the buckwheat overnight, I am assuming you are calling for the uncooked groats? The kind that are greenish in color as apposed to brown? I’m not sure where to find that if my co-op doesn’t carry it anymore (I swear they did at one point). Maybe Whole Foods?

    1. Julie says:

      Whole Foods, in the bulk section.

  7. Paulina says:

    I am allergic to eggs, could anyone suggest a suitable substitute or has anyone tried making the recipe without eggs?

    1. Nina says:

      Hi Paulina! I practice a vegan lifestyle so eggs are out for me too. I’m about to make these with extra “Flax eggs” The substitute is 1 TBS of flax to 3 TBS’s of water equals 1 egg. I will be eliminating the vanilla too. I can’t see to find a vanilla that doesn’t other stuff in it. You can do the same with Chia seeds (I haven’t tried this yet) I will let you know how they turn out! When I get to stage 5 I plan on trying chickpea water from the can. I read that it’s the best in baking substitute. Hope this helps.

      1. Nina says:

        I ended up using 4TBS of chia and soaked in 6TBS of water as well as an extra 2TBS of flax soaked in 3 TBS of water. I let these soak while I got the other ingredients together I also bake for an extra 1 min… I’m not sure if that’s because there was no egg or that I only have a toaster oven and not a full sized one. I hope this was all helpful and you enjoy your egg free muffins!

      2. Drea says:

        Have u tried wild vanilla powder? It might fit your specific diet needs. It is pricey but a little goes a long way!

  8. Kat says:

    Just made these, with a slightly altered recipe to accommodate what I had in my cupboard. Instead of flax, pumpkin seeds and stevia, I used chopped pecans, two tbsp of coconut flour and three tbsp of birch xylitol. Also added 1/2 cup coconut yogurt. What I did was blend the liquids with half the dry mix in my blender, and then combine the two, for a smoother texture but still getting some crunch. Delicious!

  9. Mary Ann says:

    Has anyone tried substituting the grade B maple syrup for the stevia?

    1. Mina says:

      Maple syrup is still sugar which is Candidas food, so it should be avoid

  10. Julie says:

    I am eating a piping hot muffin right now – they smelled so good and I was starving so I couldn’t wait – and it is hitting the spot. Nice texture, good crunch, slight sweetness. Very satisfying!

    My initial mixture was very liquidy. I let it sit for a while for the ground flax to thicken it a bit but it was still very, very loose. I added 2 TBS of coconut flour and let it sit again and found the batter much more manageable. I followed the recipe exactly except that I used powdered xylitol instead of stevia because I find stevia in baked goods to have an unpleasant aftertaste. Could that have been the reason for the consistency issue? Or is the batter supposed to be very thin?

    1. JeDa says:

      I had this issue, too. I soaked my buckwheat for a full 24 hours (accidentally – I started in the AM, planning to make them in the PM… but I forgot/ got tired and had them soaking overnight too) I thought maybe they soaked up too much liquid and then couldn’t absorb more cooking liquid? I added some buckwheat flour to thicken it up, but it still took 40 minutes and they aren’t quite done. I also only had stevia cut with other things, so I’m not sure if that contributed. GF cooking is always hit or miss for me.. and its usually a miss!

    2. Angelique says:

      3 stars
      Thanks Julie for the Whole Foods bulk bins advice, I looked everywhere before I read that, then found groats there! I too used Xylitol but my mixture wasn’t very liquidy. I soaked my groats for 6 hours, not sure if that’s what makes the difference. My almond milk was just some random amount of almonds tossed into a Vitamix with water so perhaps that accounts for the difference.

      I thought the flavor of these was a bit boring but the texture was very satisfying. I’ll probably make them again with coconut milk instead of almond milk, and with the addition of grated zucchini to take them in the direction of zucchini bread, plus I’ll add nutmeg and a bit of clove powder.

    3. Susan says:

      5 stars
      I had this issue to but followed your suggestion for adding ground flax and 2 TBS coconut flour and let it sit for a bit until the consistency was accurate for muffins.

      I also ground my pumpkin seeds for digestibility and added huckleberries as well as adding grated carrot and pumpkin pie spices as someone else suggested.

      These might be my new favorite go-to candida muffins. I love them toasted with ghee and topped with a few fresh respberries.

      Thank you all for your creativity and generosity in sharing.

  11. Mia Atkins says:

    Are these suitable for freezing? I work from 8-6 and commute long hours, so making large batches at once would be better for my schedule.

    1. Debbie says:

      I froze mine which I made with buckwheat flour (3/4 cup) and they freeze awesome! Come out moist as fresh.

  12. Maria J Cullis says:

    Since I’m also counting calories, I was hoping to find out the nutritional breakdown of this recipe. I didn’t see it listed and would love to know.


    1. Nina says:

      If you are using an app/site to keep track of your calories you should be able to plug in the recipe and get the brake down. I use Myfitnesspal.

  13. Macey Fulmer says:

    Can anyone tell me the nutrition facts on this recipe?

  14. Nina says:

    Hi! has anyone found a pure alcohol free vanilla? I can’t seem to find one that doesn’t have vegetable glycerin in it. I did find this recipe to DIY…
    But it takes 9 weeks or more!

  15. Simone Sobel says:

    I find alcohol free vanilla at whole foods and sprouts market. I have been reading. I am food sensitive to eggs and almonds(I”m mostly vegan, but I do eat salmon), so I would also want to use the flaxeggs and coconut milk instead of almond milk. In other recipes, I also do better somehow with buckwheat then quinoa so I would be more interested in substituting that most of the time. Not sure why this is when buckwheat seems to have a HUGE carb content, and that is usually my problem.

  16. my blog says:

    Simply just had to say I am just glad I stumbled on your page!.

  17. Dia says:

    Hi there! currently on the candida diet & made these delicious muffins! My partner & I are very happy to have found your page, we were however wondering about how to store them. We don’t want them to get hard if we put them in the fridge. We were wondering if they will in fact get hard or will they be okay & if we did end up leaving them in Tupperware out of the fridge will they mold quickly because of the moistness of the muffins since they are super moist.

    1. Lisa Richards says:

      Hi Dia, I think they should be OK in the fridge for a few days. Keep them in an airtight container too.

  18. Joe says:

    Do you have to eat right away or refrigerate due to the whole buckwheat groats?

    1. Lisa Richards says:

      You can refrigerate these.

      1. Debbie says:

        And freeze them!

  19. Jessica says:

    I found the mixture too liquid-y, so I added a 1/3 cup of psillium seed husk. Helped a lot. I’m about to take them out of the oven and I’m *so* excited. I’ve been on this diet for two weeks and really need to start mixing it up so I don’t get bored and quit. These recipes really help a lot.

  20. Pam says:

    I’m on the McCombs Candida diet and most of your ingredients are not allowed — sugar alternatives (stevia), alternatives to dairy (coconut milk), nuts and seeds. Is the plan you’re advocating actually successful in killing the fungus?

    1. Lisa Richards says:

      Hi Pam, you can read some testimonials here:

    2. Ann says:

      Hi, Pam,
      I’m just curious about why you’re on here if you’re doing McComb’s – in other words, is it not working, or have you not been on it long enough, or maybe you just get as much information as you can (which I tend to do)? The reason I ask is because I’m avoiding all sweeteners as well, and just leave them out of recipes, but haven’t heard anyone avoiding nut milks, nuts, and seeds yet (however peanuts are avoided).

  21. Grace says:

    5 stars
    I made these with 3/4 c powdered erithrytol, extra cinnamon, nutmeg, and cardamom. Holy WOW so good! Reminiscent of carrot cake.

  22. Wren says:

    I’ve been making this for my daily breakfast and have really gotten the recipe down. Instead of stevia I’m including frozen blueberries (not sure if these are on the “ok” list), sometimes adding in unsweetened cocoa powder or mesquite flour. I find I need to cook them for much longer than the suggested time, but now I can eye them for best degree of cooked. I spread some Myoko’s coconut butter on for something extra–loving these muffins, thanks!

  23. Patrice says:

    I’d like to omit stevia & other sugar substitutes. Would that work?

    1. Lisa Richards, CNC says:

      Hi Parice, yes that could work! Note that there won’t be any sweet taste at all, which is not to everyone’s liking.

  24. Emily says:

    Hello, I’m using Creamy Buckwheat Hot Cereal in replacement of the soaked buckwheat groats. Do I add this in dry or cook the hot cereal first? Thanks!

    1. Joan says:

      I used this too but I think they came out too moist. I thought the cereal was groats but I guess not. How did yours come out? What did you do differently?

  25. Joe says:

    My wife and I are going to try this,

  26. Joe & Cher says:

    Can macadamia milk be used in place of almond milk?

    1. Lisa Richards, CNC says:

      Yes that should work 🙂

  27. Debra says:

    I can’t wait to try these ! I use Lakanta for sweetener in everything I bake. It’s totally Candida safe and doesn’t have that cold weird taste like some alternative sweeteners

  28. Sheri says:

    5 stars
    First time making this today and it smelled devine while baking! The texture of the Buckwheat Groats is hard for me to get used to but even in spite of that, it really did taste good! 👍 😋

  29. Kristen says:

    5 stars
    These look delicious! What can I substitute for ground flax seed? I’m overseas and the import store only has it occasionally, and they do not carry it currently… I’m still in the Detox phase, but I start Phase Two tomorrow and can’t wait to try these!

  30. Kt says:

    4 stars
    I’ve made these twice now, didn’t LOVE the texture of the groats in my first batch, too much thorough chewing required. So in my second batch after soaking the groats I put them through a food processor and while it became hard to work with as it was sorta like wet cement, a standing electric mixer got things incorporated well enough. They did end up way more satisfying texture wise! I used pumpkin pie spice, frozen blueberries and sweetened with monk fruit. They were divine.
    I know others have suggested just swapping for buckwheat flour but I have a lot of groats on hand so I wanna make use of them. I wonder if running the dry groats through a grinder gets you buckwheat flour? I’ll have to try that next time.

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