protein stuffed buckwheat bakes
January 13, 2012 I’ve been meaning to do this for quite awhile now.
Buckwheat bakes, with an extra dose of protein.
Many of you have asked if it can be done and now I can give you a definite answer.
Of course, I couldn’t just make 1 version. Below, you’ll find 3 variations, and I’m already working on a simplified 4th version.
The original buckwheat bakes are no slouch in the protein department. If you don’t have protein powder around, or don’t like using it, most of the buckwheat bakes clock in around 14-17g protein [whole egg version w/chia seeds]. Not too shabby! And add a tablespoon of nut butter and you’re right around 16-20g!
For a little refresher on buckwheat flour:
- look for raw buckwheat groats
- not Kasha, not toasted buckwheat
- the groats can easily be ground into a soft flour in some blenders, a spice grinder, flour mill, or coffee grinder
- best if stored in the fridge, in a sealed container
- packaged buckwheat flour, may not always be raw buckwheat flour [Arrowhead Mills brand is not]
- Kasha or toasted buckwheat has a much stronger, earthier, toasted flavor, that is not my favorite, especially for breakfast…it will work, but the taste is very strong.
If you’ve been able to find a raw buckwheat flour that you like, list the brand in the comments! I know Bob’s Red Mill packages it, but I’m not sure if it’s raw or not.
And don’t forget! Gluten free oat flour [ground from steel cut, whole oat groats, or rolled oats] can be used in place of buckwheat flour!
First on our list, is an Apple Spice vegan + gluten free buckwheat bake.
This may be one of my favorite flavor combos to date, and I’m not typically a warm fruit lover. The texture on this was very similar to the originals, and I’m still hooked on adding plain ground flax, instead of using the flax egg. No gumminess to be found and no sweetener needed thanks to the apple!
The protein powder I use is Garden for Life Raw Protein. It’s made up of all organic sprouted grains, veggies, probiotics + digestive enzymes. It has 80 calories and 17g protein, per 1/4c serving.
Apple Spice Buckwheat Protein Bake [vegan + gluten free]
- 5T raw buckwheat flour
- 1T raw buckwheat groats
- 1T chia seeds
- 1T ground flax meal
- 1/3c apple, diced
- 2.5T applesauce
- 3T protein powder
- 6T milk
- 1/2t vanilla extract
- 1t cinnamon
- 1/4t ginger
- pinch of nutmeg/cloves
- 1/4t baking powder
- Preheat your oven to 350* [high altitude use 375*] and grease a 4-5” diameter baking dish with coconut oil or line with parchment paper.
- Whisk together the applesauce, milk + vanilla extract in a small bowl.
- Add all other ingredients [except for the flour + diced apple] and stir until well combined.
- Stir in the flour until just combined. The batter will be like a very thick muffin batter. If it seems thin, add 1T flour. If it’s very dry add 1T milk.
- Stir in the diced apple then empty into the baking dish + smooth out.
- Bake for 33-38min. Test with a toothpick for doneness. Toothpick should be moist but not gooey.
- Slide a knife around the edge to help release onto a plate.
tips/suggestions: If you don’t have protein powder, reduce the amount of milk to 3-4T. Batter should be fairly thick. 3T mashed banana or 3T pumpkin, can be substituted for the applesauce. All protein powders will vary on dryness and consistency, in baking. You might have to experiment once or twice to get it just right. Oat flour plus 1.5T rolled oats can be subbed for the buckwheat flour and groats. Coconut oil work best for greasing, to get the best release. Otherwise I suggest parchment paper [or cooking spray]. These can also be made in 3 muffin tins, but bake time will differ.
nutrition info: [calculated with Raw Protein and unsweetened almond milk]
- 380 cals – 10g fat – 55g carbs – 16g fiber – 10g sugar – 24g protein – 18% calcium – 19% iron
Next up?
The gluten free blueberry cocoa bake.
What I love about these first 2 bakes, is that they really taste like the originals. No detection of added protein, since they are packed with flavor.
Once it’s all baked up, don’t forget the toppings! Nut butter works perfectly.
Blueberry Cocoa Buckwheat Protein Bake [gluten free]
- 5T raw buckwheat flour
- 1T raw buckwheat groats
- 1T chia seeds
- 1 large egg
- 1/3c frozen blueberries
- 2.5T applesauce
- 1.5T unsweetened cocoa powder
- 2T protein powder
- 4-5T milk
- 1/2t vanilla extract
- 1-2t apricot paste/honey [opt]
- 1/4t baking powder
- Preheat your oven to 350* [high altitude use 375*] and grease a 4-5” diameter baking dish with coconut oil, butter, or line with parchment paper.
- Whisk together the applesauce, milk + vanilla extract in a small bowl.
- Add all other ingredients [except for the flour + blueberries] and stir until well combined.
- Stir in the flour until just combined. The batter will be like thick [but not as thick as the vegan version]. If it seems thin, add 1T flour. If it’s too dry add 1T milk.
- Stir in the blueberries then empty into the baking dish + smooth out.
- Bake for 35-40min. Test with a toothpick for doneness. Toothpick should be moist but not gooey.
- Slide a knife around the edge to help release onto a plate.
tips/suggestions: If you don’t have protein powder, reduce the amount of milk to 2-3T. Batter should be fairly thick. 3T mashed banana or 3T pumpkin, can be substituted for the applesauce. All protein powders will vary on dryness and consistency, in baking. You might have to experiment once or twice to get it just right. Oat flour plus 1.5T rolled oats can be subbed for the buckwheat flour and groats. Butter + coconut oil work best for greasing, to get the best release. Otherwise I suggest parchment paper [or cooking spray]. These can also be made in 3 muffin tins, but bake time will differ.
nutrition info: [calculated with Raw Protein powder, no sweetener, and unsweetened almond milk]
- 410 cals – 14g fat – 59g carbs – 17g fiber – 10g sugar – 27g protein – 18% calcium – 29% iron
Next on the list, we have an ultra lean, ultra protein packed, pumpkin buckwheat bake. While the others were very similar to the original flavors + textures, this varied a bit. That’s due to only using egg whites and amping up the amount of protein powder. It gave it a bit of a spongy-cakey texture, but still, pretty dang delicious.
The pumpkin spices load this up with great flavor!
Especially topped with a little peanut butter.
Ultra Pumpkin Protein Buckwheat Bake [gluten free]
- 4T raw buckwheat flour
- 1T raw buckwheat groats
- 1T chia seeds
- 1/3c egg whites
- 3T pumpkin puree
- 1/4c protein powder
- 1/4c milk
- 3/4t cinnamon
- 1/4t ginger
- 1/8t all spice
- pinch cloves/nutmeg
- 1/2t vanilla extract
- 1/4t baking powder
- Preheat your oven to 350* [high altitude use 375*] and grease a 4-5” diameter baking dish with coconut oil, butter, or line with parchment paper.
- Whisk together the pumpkin, milk, eggs + vanilla extract in a small bowl.
- Add all other ingredients [except for the flour] and stir until well combined.
- Stir in the flour until just combined. The batter will be like thick [but not as thick as the vegan version]. If it seems thin, add 1T flour. If it’s too dry add 1T milk.
- Bake for 33-38min. Test with a toothpick for doneness. Toothpick should be moist but not gooey + not dry.
- Slide a knife around the edge to help release onto a plate.
tips/suggestions: If you don’t have protein powder, reduce the amount of milk to 2-3T. Batter should be fairly thick. 3T mashed banana or 2.5T applesauce, can be substituted for the pumpkin. All protein powders will vary on dryness and consistency, in baking. You might have to experiment once or twice to get it just right. Oat flour plus 1.5T rolled oats can be subbed for the buckwheat flour and groats. Butter + coconut oil work best for greasing, to get the best release. Otherwise I suggest parchment paper [or cooking spray]. These can also be made in 3 muffin tins, but bake time will differ.
nutrition info: [calculated with Raw Protein powder, no sweetener, and unsweetened almond milk]
- 362 cals – 7g fat – 40g carbs – 13g fiber – 2.2g sugar – 36g protein – 17% calcium – 16% iron
Pretty stellar stats and still tastes dang delicious!
Remember, you can make a bunch of these ahead of time and keep them in the fridge for the week, reheating in the mornings. Or, wrap tightly in saran + a freezer bag and stow away for whenever you want! The batter fits really well into 3 muffins tins or 2 standard ramekins as well. You can reheat them in the micro, but they may dry out a bit. My favorite thing to do is slice them in half, add a little coconut oil to a pan over medium, and toast them on both sides, then sandwich with nut butter. It only takes a few minutes and is definitely worth it!
I need a little more oomph in the morning, to keep me going, so here are some things I like to pile on top!
- almond butter/peanut butter
- apricot paste/no sugar added preserves
- honey
- plain Greek yogurt
- banana + nut butter
- unsweetened coconut
Hope you enjoy your next breakfast.
And the weekend!
Ashley
Looking for vegan + gluten free buckwheat bakes without the protein powder? Check these out!
And, don’t forget about last year’s French Toast Buckwheat Bake! Also loaded with protein!
apple, buckwheat flour, oat flour, protein powder in breakfast, gluten free, protein
Reader Comments (68)
Oh these all look really yummy! I am always trying to add more protein wherever I can... But I recently read you can only absorb about 30 grams at a time? I wonder if that is true or not??...Might try one of these tomorrow though!
I'm looking forward to trying the blueberry cocoa flavor combo - sounds awesome.
woah! These all look really amazing! :D
These look really good. This may be a silly question, but is the nutritional info for one whole bake?
I am all about this to start my mornings! Protein packed breakfasts work better than any cup of coffee :)
The apple one sounds awesome
I <3 you. My husband has been tiring of pb sandwiches every morning, but can't think of anything else filling, quick and vegan. I think this may be it!
it might be a little frightening how EXCITED I was about purchasing amaranth (bulk) and cacao nibs at whole foods today! I thought "I'm gunna tell Ashley about this!!!!!!" weird, I know...when it says "Kasha" does that, simply, mean that the buckwheat groats are roasted? and when it says raw that means raw? silly questions....alas...
I'm loving all these new buckwheat bake recipes! I don't have class until 4pm two days a week this semester--bring on the fancy breakfasts!
ahh! too much delicious food photos to handle! I have some eden organic buckwheat groats ready to be turned into a bake tomorrow morning!
I make a protein cake similar to this for breakfast on occasion. I bet they'd be excellent with buckwheat!
oh my gosh.. i don't know which one to make first!
blueberry and cocoa, pumpkin, I don't know where to start? :)
Have a great weekend!
How did I miss that French Toast one?! Bookmarked and making this weekend!
These look amazing! Thanks for not one, not two, but 3 new buckwheat bakes! Need to restock my raw buckwheat asap.
<3 buckwheat bakes. Have you ever tried any other flours like rice, rye, barley...?
Ashley, you are officially my FAVOURITE blogger! I can't wait to try this, I think I'll go for the 2nd version (using oat flour)!
Wow these look awesome! Always looking for protein treats to switch up with shakes. Totally making the blueberry cocoa one this week. And yeah I still have a huuuuuuge bag of kasha sitting in my cupboard wanting to be eaten. Like you I think it has quite a strong taste and I tend to use it for more savoury things. Will have to go forage for some raw groats :)
you are the queen of these bakes! such a good idea to make ahead. i'm all about that! I usually make a lot of something then freeze it for later use, makes life so much easier :)
LOVE these bakes...wish they were quicker...I need to make a few and freeze them! Happy weekend!
Hey Ashley, these all look amazing! I made the blueberry-cocoa one this morning, and I made it with ground oats instead of ground buckwheat, and extra tablespoon of chias (ground) instead of ground flax (didn't have flax), and about 4.5 T soy milk. I use the same protein powder that you do and all other things were the same as your recipe. Then I microwaved it because I don't have ramekins that can go in the oven (I microwaved it in a micro-safe bowl). Flavor was delicious, but it was gummy- not as bready as I hoped. If you have time could you tell me what you would suggest to do differently? Is there something special you do to your microwave versions that I am missing? I thought the recipes were the same for microwave vs. oven but I could have missed something. Thanks so much and have a great weekend! PS- I still really enjoyed it, just trying to see if I can improve it next time!
Also, I used 1/3 cup frozen blueberries like it says, I threw them right in the mix, maybe I was supposed to thaw them/dry them to remove some moisture first?
These look ahhhmazing! Love me some buckwheat bakes :) The protein powder I currently have is Bob's Red Mill hemp protein powder, so it might be funny to see how green they turn out!
These bakes look amazing! I'm always looking for ways to add a little extra protein to my diet, so these will be perfect. I can't wait to try all three! Now I just have to decide which one to make first.
They all look delicious and healthy! How do you choose which one to make first??
You never cease to amaze me with your creative ideas! My husband and I received our first food processor this past Christmas and I so look forward to using it to make our own flours and finally try some of your tasty, protein packed breakfasts :)
You should totally change the name of your blog to "Queen of the Buckwheat Bakes!" I love love love every single one of these recipes that you've come up with so far, and I have a feeling these are going to totally blow my mind and taste buds. I've been wondering about how to add some protein powder to the recipe too, so I'm so glad you posted these awesome little beauties. Especially the apple one. Unlike you, I adore fruit in my bakes and can't wait to make this one tomorrow morning. Heck, I may make it for lunch today :) Thanks again for the great recipes Ashley!
Never too many breakfast bakes. Never. Especially delicious ones like this.
Thank you so much for the new recipes! I just bought a tub of the raw protein powder and I can't wait to try out some new recipes with it!
I just bought a mini doughnut maker this week because we are new to gluten free and I wanted to try some of your doughnuts. I made the cinnamon ones and they were incredible! I tried one bite, but that was a cheat for me because I am on an allergy elimination diet (which means there is very little that I can eat...sniff, sniff) but my children were thrilled. I am excited to try some of the others. Thanks so much for your recipes!
These all look fantastic, but the apple would definitely be my favorite :) PS: I have a giveaway going on that I think you'll be in to!
Hi Becky! I'm so glad you enjoyed a bite of the doughnut and that your kids loved them!! The cinnamon sugar doughnuts may be my favorite, with apple cider + molasses in close 2nd + 3rd. :) I may have a few recipes that you're able to enjoy while on your elimination diet! Here's a link to the last recap I did from my detox last winter, with links to all of the other detox posts and a list of my favorite recipes from that time period. Best of luck to you! http://edibleperspective.com/2011/03/detox-recap-week-gluten/
Woohoo!!! LOVE that stuff. Hope you do too!
You are too funny!! :)
YAY!! My most utilized kitchen tool. Nut butter making is calling your name! ;)
I love hemp protein! It might mask some of the flavor in these, but would probably be delicious with a lot of added spice like cinnamon or pumpkin spice flavors. Yum! Let me know how it turns out with that type of protein!
These look pretty good! I love that they all have some extra protein thanks to the protein powder, but also helpful that you give tips on how to make them without. I just got some buckwheat flour so I'll be trying to do these pretty soon. Thanks!
Hi Amy! Thanks so much for your question. The oven and microwave bakes do vary, mostly in their liquid amounts. Were you changing up the blueberry cocoa to be vegan with chia instead of flax? I haven't tried to make a microwave bake without flax, only using chia seeds. That was probably some of the problem. The vegan microwave bakes do come out doughier, but not really gummy, so I'm thinking the flax/chia sub could have led to the problem. Also, there could have been too much liquid if you were using the measurement from the non-vegan oven bake. The vegan microwave bakes also can take around 2.5min before they're "set." I would check my recipe page for more microwave versions, and my post from last week with 3 other vegan versions, although they're not for the microwave. http://edibleperspective.com/2012/01/breakfast-bakes-revisited/ Also, here was a recent microwave bake, without flax or chia that used 1 egg. Not sure if you need egg-free or not. http://edibleperspective.com/2011/12/blueberry-chai-oat-bake/ Hope something here helps!! :)
I have a slew of microwave bakes! I'm sure you can add protein powder to those too and just play around with adding a bit more liquid. 1-2T maybe?
Hope you enjoy!
Kasha is good sprinkled on top of yogurt with other mix ins, or if you're making granola it's a fun thing to throw in...just for a few more ways to use it up!
Aw, you're so sweet! Let me know what you think!
Rice would lend a pretty grainy texture, and buckwheat is much much more nutrient dense. Rye and barley aren't gluten free, so I haven't experimented with those at all.
I don't know, but it was one of my all time favorites. I am a French toast fanatic!
Woohoo, yay for more breakfast time!
Hope he has a new breakfast love! My husband eats pb+j everyday too! hehe
I'm not sure if the word kasha means roasted, but kasha is the roasted form of raw buckwheat. :)
Yup, all of the stats are for the entire bake, with no toppings.
Hmm, I have no idea on that!
I just want to take that pumpkin buckwheat bake and slather it in sunflower butter and strawberries!
Your buckwheat bakes never fail to impress!