buckwheat, From Scratch Farmstead

These fudgy pumpkin buckwheat brownies have it all! They are nutritious and gluten-free, yet still taste delicious with a dense brownie texture.

Buckwheat Brownies – A Staple in Our Home

We are in the thick of it at our house. Joelle is recovering from a broken leg and the birth of our new baby all happening in the last few weeks! That being said, we haven’t been doing a lot of cooking and have been incredibly grateful for tons of friends and family dropping off so many meals for our family.

healthy pumpkin buckwheat brownies recipe

But, one of the few things that has remained stocked in our fridge, even in the midst of the crazy last few weeks has been these delicious pumpkin buckwheat brownies.

We love them because they:

Come together in just a few minutes but make a large pan to last us several days!
Pack in way more nutrients than your standard brownie.
Are made with naturally gluten-free and grain free buckwheat flour.
Satisfy any sweet tooth.

Buckwheat – A New Favorite

Honestly, until a few years ago, I had never even heard of buckwheat flour.

When we began our real food journey, we began experimenting with all sorts of gluten and grain free flours, fermenting grains, and sourdough. Somewhere along the way, we were introduced to buckwheat flour when a friend dropped off an extra bag that she had.

I had heard of buckwheat pancakes. So, we tried those first and were big fans!

Then, we wanted to explore more of what this nutritious flour had to offer. More experimenting occurred and these buckwheat muffins became another family favorite with these pumpkin buckwheat brownies following close behind.

What is Buckwheat Flour?

While it sounds like it should be closely related to standard wheat flour, buckwheat flour is actually completely different and considered a pseudocereal. It is the ground version of buckwheat which is not a grain at all but actually a fruit closely related to wild rhubarb.

Buckwheat grows easily, even in harsh conditions. It also has a robust nutrient profile. For these reasons, it has become popular to grow around the world.

Once the plant has matured and dried, the inner fruit is what is ground and turned into flour. Depending on how much of the dark hull is left on will determine whether the flour is light colored or speckled with dark flecks.

Nutritional Benefits of Buckwheat Flour

Also, as compared to most seeds and grains, buckwheat is low in phytic acid which blocks the absorption of vitamins and minerals. This means that the abundant minerals present in buckwheat flour are more easily absorbed.

Buckwheat is also particularly high in health promoting antioxidants and fiber.

tartary buckwheat flour for fudgy brownies

There are two main varieties of buckwheat: Tartary Buckwheat and Common Buckwheat. When it comes to nutritional benefits, Tartary Buckwheat surpasses common buckwheat handily.

Another benefit of buckwheat is that it’s heat safe and perfect to bake with. Instead of losing nutrients when it is cooked, buckwheat actually increases the nutrient values that it provides when heated.

How to Use Buckwheat

Depending on where you are in the world, buckwheat has varied uses. It is commonly made into soba noodles in Japan. In many places around the world buckwheat is turned into pancakes or blinis. Galettes, yeast rolls, and other uses in baked goods are standard uses for buckwheat flour.

How to Store Buckwheat Flour

As with other flours, it is best to store buckwheat in the freezer to preserve freshness and retain nutrients.

Ingredients in Pumpkin Buckwheat Brownies:

Buckwheat flour

Our favorite sources of buckwheat flour are either this common buckwheat flour from Janie’s Mill or for a more nutrient dense splurge, this Himalayan Tartary Buckwheat is a great option!

Cocoa Powder (or cacao powder)

Either cocoa or cacao powder can be used in this recipe. Cacao is the raw and unprocessed form of chocolate. Cocoa powder is the heated form of cacao that is much more standard on grocery store shelves. While cocoa powder is inferior in nutrients to cacao powder, it still retains antioxidants despite its heating. When buying cocoa powder, be sure to look for a product with cocoa powder being the only ingredient as mixes often contain added sugar. Dutch-processed cocoa powder is a cocoa powder that has been treated with an alkalized solution making it less acidic and richer in taste than regular cocoa powder.

Brown Sugar

Alternatively coconut sugar can be used in place of brown sugar if preferred. We generally source organic brown sugar at Costco.

Pumpkin Puree

We substitute butternut squash puree for pumpkin puree in this recipe and it works perfectly. You can learn how to make your own butternut squash puree in our post—How To Roast Butternut Squash Two Ways.

how to roast butternut squash and make puree

Eggs

Dense, fudgy brownies are preferred to cake like brownies in our house so we’ve found that 2 eggs is the perfect amount for this recipe.

Milk

We use whole, raw milk but any milk or dairy milk alternative will work.

Chocolate Chips

Semi-sweet chocolate chips are our favorite but dark or milk would work too! Save a few extra for sprinkling over the top of your brownies.

Baking Powder

Always look for aluminum-free baking powder. Bob’s Red Mill is our favorite brand. Or you can make your own using this baking powder recipe.

Salt

A bit of sea salt compliments chocolate perfectly. Redmond Real Salt is our go to favorite.

Pumpkin Buckwheat Brownies Recipe

Ingredients:

1 Cup Buckwheat Flour
1 Cup Cocoa Powder (or cacao powder)
1 Cup Brown Sugar (or coconut sugar)
2 tsp Baking Powder
½ tsp Salt
2 Eggs
2 Cups Pumpkin Puree (or butternut squash puree)
1 Cup Milk
1 Cup Chocolate Chips

Directions:

1. Mix dry ingredients (buckwheat flour, cocoa powder, brown sugar, baking powder and salt).

2. Add wet ingredients (eggs, pumpkin puree, and milk) and mix thoroughly.

3. Stir in chocolate chips, reserving a few for sprinkling over the top if desired.

4. Pour into greased 9×13 baking pan. Sprinkle with additional chocolate chips if desired.

5. Bake at 350 for 20-25 minutes until cooked through.

Notes:

We store these brownies in the fridge for up to 5 days. They also freeze very well.

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Similar Recipes:

Fudgy Pumpkin Buckwheat Brownies

Yield: 9x13 pan

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Ingredients

1 Cup Buckwheat Flour 
1 Cup Cocoa Powder (or cacao powder) 
1 Cup Brown Sugar (or coconut sugar) 
2 tsp Baking Powder
 ½ tsp Salt 
2 Eggs
 2 Cups Pumpkin Puree (or butternut squash puree)
 1 Cup Milk 
1 Cup Chocolate Chips

Instructions

Mix dry ingredients (buckwheat flour, cocoa powder, brown sugar, baking powder and salt).
Add wet ingredients (eggs, pumpkin puree, and milk) and mix thoroughly.
Stir in chocolate chips, reserving a few for sprinkling over the top if desired.
Pour into greased 9x13 baking pan. Sprinkle with additional chocolate chips if desired.
Bake at 350 for 20-25 minutes until cooked through.

Notes

We store these brownies in the fridge for up to 5 days. They also freeze very well.

Whenever I begin getting groans over too many days of scrambled eggs in a row, I know it’s time for something different for breakfast. These simple and delicious buckwheat muffins are a family favorite for just this occasion. They are gluten and grain free, filled with protein and healthy fats, and naturally sweetened. Let’s dive into how you can make these buckwheat muffins and all the reasons why you would want to!

Jump To Recipe

A Perfect Way to Start the Day Off Right

We are huge proponents of nutrient dense and real foods for all the meals we eat. But, there’s extra effort to make sure we serve a nutritious breakfast filled with protein, healthy fats, and carbs.

Most “breakfast” foods marketed toward kids are not much more than sugary carbs filled with many unwanted ingredients and lacking in protein and healthy fats. Because of this, we make an extra effort to teach and model the importance of a well-balanced, nutrient dense breakfast. This is hugely helpful to start the day off right and keep little bellies and growing brains satisfied!

Buckwheat – A New Favorite

Honestly, until a few years ago, I had never even heard of buckwheat flour. When we began our real food journey, we began experimenting with all sorts of gluten and grain free flours, fermenting grains and sourdough. Somewhere along the way, we were introduced to buckwheat flour when a friend dropped off an extra bag that she had.

I had heard of buckwheat pancakes so we tried those first and were big fans. Then, we wanted to explore more of what this nutritious flour had to offer. More experimenting occurred and these buckwheat muffins became another family favorite.

What is Buckwheat Flour?

Buckwheat grows easily, even in harsh conditions. It also has a robust nutrient profile. For these reasons, it has become popular to grow around the world. Once the plant has matured and dried, the inner fruit is what is ground and turned into flour. Depending on how much of the dark hull is left on will determine whether the flour is light colored or speckled with dark flecks.

Nutritional Benefits of Buckwheat Flour

Buckwheat flour offers more nutrients than most standard grains. While buckwheat is not known for being particularly high in vitamins, it is rich in minerals: manganese, copper, magnesium, iron, phosphorus. Also, as compared to most seeds and grains, buckwheat is low in phytic acid which blocks the absorption of vitamins and minerals. This means that the abundant minerals present in buckwheat flour are more easily absorbed.

Buckwheat is also particularly high in health promoting antioxidants and fiber. There are two main varieties of buckwheat: Tartary Buckwheat and Common Buckwheat. When it comes to nutritional benefits, Tartary Buckwheat surpasses common buckwheat handily.

How to Use Buckwheat

Buckwheat Muffin Ingredients

Buckwheat flour is commonly used in combination with wheat flour to help give it an appealing taste and texture. However, for those avoiding gluten, there are common ways to pair alternative flours with buckwheat and still have a delicious result. These buckwheat muffins pair buckwheat flour with almond flour for a hearty and delicious muffin.

Buckwheat Flour: For a common buckwheat flour, our favorite source is from Janie’s mill. If you are looking for the extra nutritious Tartary Buckwheat flour, this is a great option.

stone ground organic buckwheat flour from janies mill

himalayan tartary buckwheat flour from big bold health

Almond Flour: Another grain free flour made from ground almonds adds some protein and extra nutrition to these muffins. The almond flour works really well with the buckwheat flour to give the muffins

The other ingredients you’ll need to make these buckwheat muffins are: coconut oil, baking powder, salt, maple syrup or honey, eggs, and fresh or frozen blueberries.

Buckwheat Muffins: Frequently Asked Questions

How do you serve buckwheat muffins?

We generally serve these muffins alongside yogurt and hard-boiled eggs for an easy breakfast. But the options are endless. They’d go perfectly with a complete brunch with friends or family or can be used as a quick breakfast or snack on-the-go. For an extra special treat, we like to make a quick frosting of our cultured cream with a drizzle of honey or maple syrup.

buckwheat muffins in silicone muffine cups

Can you freeze buckwheat muffins?

Yes! These freeze and thaw perfectly. To thaw just set out on the counter a few hours before serving or warm in a hot oven until thawed. In fact, I always try to make at least a double or triple batch of these muffins whenever we are making them to have extra for the freezer.

Can you substitute other flours?

If you are not concerned about gluten, you could substitute a wheat or all-purpose flour for the almond flour in this buckwheat muffin recipe.