Cheap Buckwheat Groats Substitute For Your Healthy Recipes

Buckwheat groats are a premium source of quality protein, vitamins, and antioxidants for your calorie diet. You might even know it from its other name: Kasha – which is roasted buckwheat groats.

I love using Buckwheat groats for adding a crunchy topping to lukewarm soups, salads, and cereals. These tasty groats can also be ground to be gluten-free flour for many baking recipes like cookies, cakes, and desserts.

However, it is quite expensive compared to other protein-added products. Having a healthy diet should not cost you more than your budget. So, what is a buckwheat groats substitute with a reasonable price? Let’s check out now!

What Are Buckwheat Groats?

What Are Buckwheat Groats

Buckwheat can sound like a version of wheat groat; however, it is quite a different ingredient. Buckwheat is a type of grain-like fruit seed related to sorrel and rhubarb from the Buckwheat plant.

It contains a high protein source, dietary fiber, and an essential amino acid, all of which are beneficial to our blood pressure, blood sugar level, and blood cholesterol levels. That’s why you can find it common in many vegetarians’ and vegans’ healthy buckwheat products.

This pseudocereal, meaning non-grass plant seeds, has a stronger nutty flavor than regular grains with a slight bitterness. You can also find a nutty and toasty undertone when you ground with a flour sifter for gluten-free buckwheat noodles, buckwheat pasta, crepes, and pancakes. It is also a great ingredient in many bread products like cookies, crackers, cakes, and granola.

10 Best Ingredients Used As Buckwheat Groats Substitute

Let’s find out a cheaper option for raw buckwheat groats substitute in my list below:

1. Buckwheat Flour

If you’re looking for a perfect ingredient, you can always use buckwheat flour as a buckwheat groats substitute. It’s ground buckwheat, though, so you won’t get that signature crumb at the end of your recipe like you would with the dried buckwheat groats. However, in terms of flavor and nutrition, there is nothing better than buckwheat flour.

Buckwheat flour is also higher in protein than regular wheat flour. It contains no gluten and wheat proteins, so there’s no chance of having an allergic reaction. If you want to make something sweet and chocolaty like buckwheat pancakes or gingerbread cookies, then go ahead and use this substitute.

2. Chickpea

Another great buckwheat alternative in salads is chickpea. Chickpeas, also known as garbanzo beans, are a popular ingredient in many recipes with high nutrition and a good crunch for your dry buckwheat groats.

The taste of chickpea has a nutty and beany taste that you can use in savory and sweet dishes. Another great thing about chickpeas is that they are also used to replace dry beans in some recipes, like hummus, for example.

You can find chickpeas in most groceries, in cans, or dried. If you decide to use the dried ones, make sure to rehydrate them before adding them to your recipes.

3. Quinoa

Quinoa has always been known as the healthy ancient grain with a long history in world cuisine, dated 3000 years ago. It has amazing nutrition and earthy flavor that you can substitute for Buckwheat groats. Quinoa is rich in minerals and vitamins, making it ideal for a gluten-free diet with lower protein quality.

In addition, Quinoa is low in carbohydrates that create insulin rise. This makes it perfect for people with diabetes who are trying to avoid grains with an excellent source of carbohydrates.

Quinoa’s flavor, which is earthy and nutty, is highly loved by the Australian, Japanese, and Latin American cuisine. This grain is also very simple to cook. You just have to soak it in some water for 15 minutes, then rinse and drain the Quinoa with your hand.

After that, you just have to boil it in a pot with two cups of water per 1 cup of Quinoa plus sea salt or whatever seasoning you like. It usually takes 20 minutes to cook. Then you can add them to any salads and snacks.

4. Gram Flour

If you’re using buckwheat groats for their flour, you should try gram flour as a buckwheat substitute. Gram flour or chickpea flour is an amazing healthy flour that can give you a similar taste to buckwheat flour.

Gram flour consists of lentils, chickpeas, or dried beans that have been ground into a powdery form. This type of flour is typically used in South Asian cuisine to make noodles or as a thickening agent for sauces and soups. When using gram flour, you can find a slightly nutty and beany that reminds you of buckwheat flour.

The powdery nature of gram flour makes it easy as a substitute for buckwheat flour in gluten-free baking cakes, pancakes, and dessert recipes.

5. Oat

Oats can be a good buckwheat groat substitute because of their similar size. This ancient cereal grain is also a common whole grain ingredient that you can find in any local store.

Groats are closer in shape, size, and texture to the oat, but buckwheat groats are slightly more nutritious than oats. Roasted buckwheat groats have more protein and fiber than an equal amount of oatmeal does.

Oats also have a high content of fiber, vitamins, and minerals with many health benefits. When using it, the taste of oat can be bland with earthy undertones, which you can use to add a crunch to your buckwheat groat-based dishes without disrupting the overall flavor.

6. Wheat Flour

Wheat flour is made from ground wheat and is classified according to the gluten content it contains. If you’re looking for a replacement for buckwheat flour with a low budget, you can use wheat flour to handle any baking recipe.

This flour is a common ingredient in cookies, bread, and cakes. Whole wheat flour has a nutty aroma with a certain amount of gluten contained in wheat, so it might not be a good substitute if you look for a gluten-free solution. Regardless of that, wheat flour is great for any type of buckwheat flour baked goods.

7. Coconut Flour

If you’re seeking a buckwheat flour replacement with a high nutrition content, coconut flour is a great ingredient for your baked goods.

With white color, this flour has the highest content of fiber than other regular flour that make a great substitute for our nutritious buckwheat flour. As it is made from ground coconut meat, the flour is already sweetened, so you don’t need to use a lot of sugar in your recipes.

When using coconut flour, you should note that it can absorb moisture and liquid highly, so it is best to use more dry ingredients than your recipe asks for.

8. Almond Flour

The plant-based flour list hasn’t stopped yet with my next ingredient: almond flour. Although it is not as popular as all-purpose flour, almond flour can be used as a substitute for buckwheat flour in baking cookies and cakes. From the name, you can already tell almond flour is ground-blanched almonds. It has a nutty and earthy flavor of almond with a mildly sweet tone.

Similar to many plant-based flours like soy flour, almond flour has a high concentration of fiber and protein, making it a good candidate to fill the gap of buckwheat flour. Moreover, when adding to your baked goods, the natural oil in almonds can give your dish a certain level of moisture and softness.

9. White Rice Flour

White rice flour has such a flexible flavor that you can use it in place of buckwheat groats flour. The ground white rice flour has a mild and neutral flavor added to your buckwheat groats baked goods with a little bit of grainy taste.

10. Potato Flour

Lastly, if you don’t have buckwheat groats to grind, you can also use potatoes to make your desserts. Peeled potatoes are cooked and ground into the beige-colored flour that has a high fiber profile and source of protein. Potato flour has an earthy flavor that can be used for many bread, cookies, cakes, and baked recipes.



Buckwheat groats are tasty fruit seeds that you can use for eating raw or being ground into flour for a vegan diet. However, because of their high nutrition, buckwheat groats can be quite pricey for many people.

Therefore, with my list, you can always find good buckwheat groats substitute that may be cheaper with the necessary nutrients for your daily meal.

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