Does Buckwheat Have Gluten?

Last Updated on March 30, 2022

Today, we’re going to be answering the question: does buckwheat have gluten? And taking a look at how much gluten in buckwheat flour you’ll usually find. But what actually is buckwheat? Is it a gluten-free grain? Let’s take a closer look.

What Is Buckwheat?

You may have heard of buckwheat – but what actually is it? Buckwheat is a type of seed. It has a rich, nutty flavor. And an almost chewy texture. It’s extremely nutritious and can be used in a variety of recipes, such as pancakes, and in salads. Buckwheat is actually related to the rhubarb plant!

Read more about: Is Gluten-Free Less Carbs: Fact Or Myth?

Buckwheat and Other Gluten Free Grains

There’s a range of gluten-free grains, other than buckwheat which you may like to include in your diet. Some of the most popular options include:

  • sorghum
  • quinoa
  • brown rice
  • wild rice
  • tapioca
  • millet
  • amaranth
  • teff
  • arrowroot
  • oats (be sure they’re gluten-free oats)

Buckwheat Health Benefits

Adding buckwheat to your diet offers a whole range of health benefits. Let’s take a look at the positive impacts you can experience when eating buckwheat.

  • Heart Health. It can help to improve cholesterol and help to prevent issues like heart disease. This is because it’s high in nutrients that help you to keep a healthy heart, such as fiber and magnesium
  • Gut Health. If your diagnosis is new, your gut needs time to heal and buckwheat is full of fiber to help keep your gut as healthy as possible
  • Blood Sugar. It’s been proven to help maintain a healthy blood sugar level
  • Protein. If you’re a vegan or vegetarian (as well as gluten-free), it’s a great way to ensure you’re getting enough protein in your diet
  • Gluten-Free. The most important benefit for us is that it’s completely gluten-free and non-allergenic, meaning it’s suitable for a range of dietary lifestyles
  • Other benefits include aiding weight loss, helping to prevent asthma and cancer, and even helping with good skin!

Buckwheat Pancakes Recipe

One of the most popular uses for buckwheat is making it into flour. You can usually find buckwheat flour ready-made in your local grocery stores. This Gluten-Free Buckwheat Pancakes recipe from Cookie & Kate is absolutely delicious and definitely one you should try making yourself.

Buckwheat Pancakes Recipe


The ingredients you’ll need for this recipe are:

  • 1 cup of buckwheat flour (plus 1 extra tablespoon of buckwheat flour)
  • 1 tablespoon of sugar
  • 1 teaspoon of baking powder
  • 1 teaspoon of baking soda
  • 1/4 teaspoon of salt
  • 1 1/4 cups of shaken buttermilk
  • 2 eggs
  • 1/2 teaspoon of vanilla extract (pure)
  • butter (for the skillet/pan)

Step by Step Guide

To make the perfect buckwheat pancakes, just follow this easy guide:

  1. Grab a bowl and add the flour, sugar, salt, baking soda, and baking powder. Mix well
  2. In a separate bowl, add the shaken buttermilk, eggs, and vanilla extract. Mix well
  3. Add the wet ingredients to the dry and mix well. Lumps will remain – that’s completely fine. Put the batter to one side while you heat the griddle to a medium-low heat
  4. Preheat the griddle (medium-low heat) and brush the surface with a layer of butter
  5. Stir the batter one last time and scoop around 1/4 cup of batter onto the skillet. Cook for a few minutes. When the pancake starts to form small bubbles, it’s ready to flip and cook for a further few minutes on the other side. When golden brown, your pancake is ready
  6. Once cooked, place onto a cooling rack – or into a hot oven to keep them warm.
  7. Mix the batter again and repeat the process until all the batter has been used. Be sure to brush with butter before every pancake so the pancakes do not stick
  8. Your pancakes are ready to eat with toppings of your choice!

Learn more about: Does IHOP Have Gluten-Free Pancakes?

Ways To Add Buckwheat To Your Diet

If you’re looking for ways to incorporate buckwheat into your diet, look no further! Even if you aren’t sure of the taste, there are plenty of ways to add it to your meals without tasting very much at all. Some popular recipes you may like to try are:

  • buckwheat pancakes
  • smoked salmon and beetroot blini
  • nutty chicken with buckwheat noodle salad
  • homemade cocoa pops (with honey, cacao, and buckwheat)
  • date and buckwheat granola
  • mushroom buckwheat risotto
  • sea trout and buckwheat salad

You can check out all of the recipes above (and more) here. The easiest way to add buckwheat is to put the seeds into a salad. They add a delicious crunch, and an earthy, rich flavor to the dish.


I hope this article has helped to answer the question: does buckwheat have gluten? And introduced you to some other gluten-free grains you can add to your diet. Buckwheat is very good for you, so if you can introduce it to your diet (along with any other gluten-free grains or pseudo-grains), it would be great to maintain a healthy, balanced diet. You’ll often find these grains in health stores or your local grocery stores. Always opt for those that carry a gluten-free label, if and where possible.

Do you know of any other buckwheat recipes or uses? If so, please feel free to let me know in the comments below. I love hearing your ideas. Sharing is caring!


How Much Gluten is in Buckwheat?

With the name buckwheat, you may be thinking that this grain-like seed is full of gluten. However, buckwheat is completely gluten free - and contains no gluten at all! It has no relation to wheat whatsoever and is also far more nutritious. The only reason that buckwheat may contain gluten is due to cross contact. For example, if it's come into contact with gluten during processes such as harvesting or transportation methods. 

Why is Buckwheat Gluten-Free?

The reason that buckwheat is gluten free, despite it's name, is because it's a seed, rather than a grain. You may hear buckwheat referred to as a "pseudo-grain". And it has no relation to wheat whatsoever. In fact, even in high concentrations, buckwheat doesn't trigger any celiac or gluten intolerant symptoms.