Maple Pumpkin Pie Buckwheat Groats

maple pumpkin buckwheat groats
Patsy Catsos, MS, RDN, LD
Total Time: 10 min
Prep Time: 3 min
Cook Time: 7 min
Servings: 2 (3/4 cup each)

Nutrition Highlights (per serving)

194 calories
2g fat
41g carbs
5g protein
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Nutrition Facts
Servings: 2 (3/4 cup each)
Amount per serving  
Calories 194
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 214mg 9%
Total Carbohydrate 41g 15%
Dietary Fiber 4g 14%
Total Sugars 8g  
Includes 8g Added Sugars 16%
Protein 5g  
Vitamin D 1mcg 5%
Calcium 196mg 15%
Iron 1mg 6%
Potassium 222mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

When you want to shake up your oatmeal breakfast routine, try a warm bowl of buckwheat groats instead. This low-FODMAP grain is increasing in popularity due to its many health benefits. It is a good source of fiber and minerals, and it is gluten-free to boot.


  • ½ cup raw buckwheat groats
  • 2/3 cup unsweetened almond milk beverage
  • ½ teaspoon pumpkin pie spice
  • 1/8 teaspoon salt
  • ½ teaspoon vanilla extract
  • 4 teaspoons 100% pure maple syrup


  1. Place groats in a bowl and cover them with water. Place groats in the refrigerator to soak overnight. The next day, drain the groats. It is normal for buckwheat to be somewhat mucilaginous, so groats will be slippery. Rinse well and drain again.

  2. To a 2-quart saucepan, add the groats, almond milk, pumpkin pie spice, and salt, and whisk to dissolve the spices. Cover and bring to a boil, then reduce heat to a low simmer and cook for 4 minutes. Remove cover and turn heat up to maintain a simmer and cook for an additional 2 minutes, stirring occasionally.

  3. Remove from the heat and stir in vanilla and maple syrup.

Ingredient Variations and Substitutions

Top with one of the following low-FODMAP options: 2 tablespoons chopped low-FODMAP nuts (walnuts, pecans, almonds) or 1/2 cup of blueberries, strawberries, or raspberries.

Two-thirds cup lactose-free cow’s milk can be used in place of almond milk.

Pumpkin pie spice can be made from scratch by combining the following: 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg, 1/4 teaspoon allspice, and 1/8 teaspoon cloves. Save the extra pumpkin pie spice to use another time.

Cooking and Serving Tips

Look for raw buckwheat groats that are pale beige with a light green tint. Do not use un-hulled groats, which are dark gray/black in color and do not use kasha, the toasted copper-colored version of buckwheat groats, unless you like their assertive flavors. Uncooked raw buckwheat groats keep well in the pantry for several months when stored in an airtight container.

Leftovers keep for several days when covered tightly and refrigerated, so consider doubling the recipe.

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