protein stuffed buckwheat bakes

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
  1. 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.
  2. Whisk together the applesauce, milk + vanilla extract in a small bowl.
  3. Add all other ingredients [except for the flour + diced apple] and stir until well combined.
  4. 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.
  5. Stir in the diced apple then empty into the baking dish + smooth out.
  6. Bake for 33-38min.  Test with a toothpick for doneness.  Toothpick should be moist but not gooey.
  7. 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
  1. 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.
  2. Whisk together the applesauce, milk + vanilla extract in a small bowl.
  3. Add all other ingredients [except for the flour + blueberries] and stir until well combined.
  4. 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.
  5. Stir in the blueberries then empty into the baking dish + smooth out.
  6. Bake for 35-40min.  Test with a toothpick for doneness.  Toothpick should be moist but not gooey.
  7. 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
  1. 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.
  2. Whisk together the pumpkin, milk, eggs + vanilla extract in a small bowl.
  3. Add all other ingredients [except for the flour] and stir until well combined.
  4. 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.
  5. Bake for 33-38min.  Test with a toothpick for doneness.  Toothpick should be moist but not gooey + not dry.
  6. 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!