If you’re reading this, I know you’d probably like a quick answer. Is buckwheat gluten free? By pure definition, yes, buckwheat is gluten free, but I’m going to need you to pump those brakes and keep reading.
Whilst buckwheat is gluten free, and isn’t a form of wheat (even though its name would lead you to believe otherwise) it can be contaminated with gluten-containing ingredients. So, let’s take a much deeper look at the topic.
Purchasing Gluten Free Buckwheat Flour & General Shopping Tips
When you want to purchase buckwheat flour for use in gluten free recipes at home, you’ll want to make sure that you’re purchasing flour from a reputable gluten free source. The thing about flour, as a general rule, the risk for cross-contamination/cross-contact is high. This is related to how flours are milled, and the fact that the equipment is often shared.
To ensure you’re getting gluten free buckwheat flour, you’ll want to make sure it was milled and packaged in a dedicated gluten free facility, or at the very least, on dedicated gluten free equipment. Three brands to look into are Anthony’s Goods, My Gerbs, and Bob’s Red Mill. For those who are more than gluten free (nut allergy etc.), you may want to skip Bob’s Red Mill.
When it comes to seeing buckwheat flour in gluten free packaged products you’d like to purchase (including foods such as buckwheat porridge), it’s important to not only look at the quality of the products, but also at the ingredient sourcing. Reach out to companies and make sure they’re using gluten free raw materials that aren’t contaminated with gluten-containing grains, and ask about the equipment.
Many people don’t realize this but even gluten-free foods that are certified gluten free can be made on shared equipment with wheat and gluten-containing grains, and it doesn’t have to be disclosed on the label. There’s a lot more to it than that, but I say that to make you aware, you can’t trust solely on a certification label.
Each person has a different level of tolerance for trace amounts of gluten. This article on 20 PPM can give you further insight, as can this article on cross-contact.
How to Use Buckwheat Creatively
There are quite a few ways to use buckwheat in your gluten-free kitchen that I think you’ll enjoy. The natural earthy nutty flavor of buckwheat allows it to be used in a range of recipes and add a nice additional layer of flavor. Now, it’s important to note that buckwheat flour isn’t a super versatile ingredient like brown rice flour because of said earthy flavor, so make sure you use it wisely and follow awesome recipes. These ideas only scratch the surface, and I encourage you to explore all of your delicious free-from options.
Buckwheat groats can be used as a crunchy topping on oatmeal or on yogurt.
Crunchy buckwheat groats can be folded into a granola bar mix for a nice crunchy element, or even used in free-from pastry as a crunchy element. and even pastry
Purchase buckwheat products such as 100% organic buckwheat soba noodles which are popular in Asian countries, especially Japan, and make a huge range of Asian soups and salads.
Pick up a container of buckwheat porridge (think oat free oatmeal) and make something like cinnamon toast crunch-like porridge. Use dates or date syrup along with cinnamon and nutmeg. You could also make a version of this that’s more like carrot cake with shredded carrots, maple syrup, and raisins.
When working with buckwheat, the best way I can describe the thought process is to think about a colour wheel. You know how there are complimentary colours and all that jazz? That’s how working with buckwheat works. It’s not black or white, colours that pair with every other colour. Instead, it’s like brown and you can only combine it with other elements that work well together. Buckwheat pairs really well with chocolate, warm spices, and other deep and earthy flavours, so keep that in mind as you go on culinary adventures.
More Flour Options on a Gluten-Free Diet
You may be wondering what other gluten-free grain options you have, and you’ll be happy to know that in recent years, there’s been an explosion in gluten free options.
In our modern times, there are several nutritious and delicious whole grains to choose from that aren’t wheat, rye, or barley. Many of these are complex carbohydrates that can be added to a well rounded diet, and honestly, when done well, you don’t even notice the gluten is missing. Here’s a list of flours to investigate:
- Amaranth Flour
- Brown Rice Flour
- Millet Flour
- Oat Flour (make sure it’s made from certified gluten-free oats, and Purity Protocol Oats are even better)
- Quinoa Flour
- Sorghum Flour
- Teff Flour (the flavor is way off and this isn’t a 1:1 substitute)
- White Rice Flour (the flavor is wrong but the texture and function isn’t the worst)
- White Sweet Rice Flour (the mildly sweet flavor and lowkey gummy quality make this unsuitable)
Starches (important in GF baking)
- Arrowroot (this is a starch and awesome thickening agent, not a proper GF flour, so it won’t work)
- Potato Starch (this is a starch, not a proper GF flour, so it won’t work)
- Tapioca Starch/Tapioca Flour (this is a starch, not a proper GF flour, so it won’t work)
Grain Free Flours
- Almond Flour/Almond Meal
- Cassava Flour
- Chickpea Flour
- Coconut Flour (this is a huge outlier in GF baking because of how it absorbs liquid, and the coconut flavor is very present, recipes must be developed specifically for coconut flour for the best results)
- Nut Flours (Hazelnut, Pistachio, Walnut, etc.)
- Sweet Potato Flour
- Tiger Nut Flour (nutty taste, tuber, not a tree nut despite the name)
More about Buckwheat
If you plan to incorporate buckwheat into your gluten-free diet, you may want to know more about it first. For those who like to get scientific, buckwheat’s scientific name is Fagopyrum esculentum, family Polygonaceae and it’s related to rhubarb. Additionally, whilst it may seem like a cereal grain, it’s not. Cereal grains by definition come from the Poaceae family (grass), so buckwheat falls under the term pseudocereals, like quinoa and amaranth.
As I’ve mentioned, buckwheat is not a type of wheat, even though the name surely screams wheat flour. Instead, it’s a seed. Raw buckwheat groats are essentially the hulled seeds of the buckwheat plant, and these are milled to make buckwheat flour. You can purchase whole grain dark buckwheat flour with the hull present, or light buckwheat flour with the hull of the buckwheat seeds removed.
A Little Nutritional Information About Buckwheat
Where nutrition is concerned, buckwheat delivers a range of health benefits, including the ability to help improve your gut health. It’s one of many high-fiber foods that can help your digestive tract move things along smoothly whilst also providing you with essential amino acids. For those who need to keep an eye on blood sugar levels, you’ll be happy to know that buckwheat is also a low glycemic index food (buckwheat is 50 and buckwheat flour is 40).
In free-from baking, knowing the protein content of your flour can really come in handy, especially with yeasted doughs. The protein content of buckwheat flour is 4 grams of protein in a 37g serving (1/4 cup which is one official serving). Based on comparable misc. food ingredients and their protein content, I’d say that buckwheat flour is a pretty good source of protein. It’s not a steak, but it’s still a nice addition to a well rounded gluten-free diet.
In terms of fiber content, one serving of buckwheat flour contains 9 grams of dietary fiber (per 37g serving). That adds up to 32% of your daily value, making buckwheat flour a good source of fiber. For those with digestive issues, be sure to talk with your medical team before adding copious amounts of buckwheat to your diet, as too many grams of fiber can cause GI distress. They can give you stellar advice on what a good portion size would be for your individual needs.
Incorporating Buckwheat Into Your Recipes
In stores, you may see buckwheat flour use in both gluten-containing products as well as gluten-free products. Here in the US, you may see it alongside oat products in many GF baked goods especially (oats are not top 14 free in the EU and cannot be called GF in many countries).
Buckwheat flour is a main ingredient in foods such as buckwheat noodles and buckwheat pasta, as well as Japanese soba noodles. If you’d like like to make traditional Asian recipes that call for soba with buckwheat, gluten-free options are available. Make sure you purchase 100% buckwheat soba as traditional noodles can have some wheat flour in the mix. The good thing to know about GF soba is that it behaves beautifully in both hot and cold applications, so have fun with it.
When working with buckwheat flour at home, know that it works really well in sweet dishes, and is only good in some savory dishes. For the savory side of things, it’s a good idea to follow a tested and proven recipe from a developer you trust.
Related: Buckwheat Flour Substitute Info
Buckwheat-Forward Recipes to Enjoy
Here are a few delicious gluten free, egg free, top 9 allergy free recipes to get you started on your buckwheat adventures. These recipes are also vegan for those who need animal free recipes.
- Orange Buckwheat Waffles
- Super Easy Buckwheat Sheet Pan Bread (this easy gluten-free bread recipe is one of my most popular buckwheat recipes)
- Oat Free, Nut Free Granola Bars
- Fluffy Buckwheat Pancakes
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Answering Your Questions About Buckwheat
Are Bob’s Red Mill products safe for someone with Celiac Disease?
Yes, Bob’s Red Mill products are great for someone with Celiac Disease, as their gluten free products are made in a dedicated gluten free facility. The company has expressed time and agin their continued commitment to serving the gluten free community, and it’s admirable.
I will add this: for those with other food allergies and dietary restrictions, especially tree nuts, soy, and corn, Bob’s may not be the best choice for you. The shared equipment has been known to cause reactions in those who are very sensitive to trace amounts of allergens.
What’s the difference between light buckwheat flour and dark buckwheat flour?
Buckwheat, a great gluten-free alternative flour, comes in two types: light and dark. Dark buckwheat is made from whole buckwheat grains (technically pseudograins), hull and all. It’s dark in colour and rich in flavour.
To make light buckwheat flour, the triangular seeds have their hulls removed, then they’re milled to make the flour. Light buckwheat, as the name suggests, has a lighter colour, but also a lighter flavour when compared to dark buckwheat.
You can almost think of this like white rice vs brown rice or whole wheat flour vs regular white flour.
If a recipe calls for all purpose flour, can I use buckwheat flour in its place?
No, you won’t be able to use buckwheat flour as a 1:1 substitute for all purpose flour that’s wheat based, or even a gluten free AP flour. Instead, you’ll need to make a gluten free flour blend that contains buckwheat flour and use that instead.
This article on gluten free flours is a great starting point if you’ve never made your own blend before.
Is buckwheat flour made on shared equipment with wheat safe for someone with Non-Celiac Gluten Sensitivity?
When managing a gluten intolerance not related to Celiac Disease or a wheat allergy, most find that shared equipment isn’t an issue. However, some people with NCGS still need to purchase gluten-free products made on wheat and gluten free equipment.
Check out My Gerbs and Bob’s Red Mill for buckwheat flour that’s made in a dedicated gluten free facility.
Is buckwheat a common ingredient in breakfast cereals that don’t contain gluten?
No, you won’t see buckwheat in gluten free breakfast cereals very often. You’re more likely to see oat, sorghum, rice, corn, and millet in breakfast cereals. Part of that is due to supply and demand, but also because of the flavour as well.
If you’d like a buckwheat forward option, first look into cream of buckwheat. It’s a great product and cooks up easily. Additionally, Arrowhead mills makes a buckwheat maple breakfast cereal that looks pretty good. It also has rice flour in the mix.
