Buckwheat Bread (1 Ingredient, Gluten Free)

Name: 1-Ingredient Buckwheat Bread (Nourishing and GF)
Prep time: 10 min
Cook time: 90 min
Total time: 2980 min
Ingredients: 500 g raw hulled buckwheat kernels (MUST be hulled, raw buckwheat groats for this recipe to work); 210 ml water; 1.5 g sea salt flakes; seeds (optional - see notes)

1-Ingredient Gluten-Free Buckwheat Bread on a chopping board being sliced by nutritionist Sarah Cobacho

Featured comment

“Made it for the first time, following directions exactly, proofed in the oven with the light on overnight. It took 11 hours to ferment. The smell tip is handy. Baked for 90 minutes then cooled completely and had it with avocado…didn’t even wait to toast it! Delicious gluten free alternative! Next time I may try adding curry powder and sun-dried tomatoes to the mix before baking”

★★★★★ — Linda, verified reader · one of 583 comments

Ingredient Notes

Ingredients for buckwheat bread on a white backdrop

Raw Hulled Buckwheat: Buckwheat groats (or kernels) are the hulled seeds of the buckwheat plant. For this recipe, we can only use raw hulled buckwheat (also known as green buckwheat). Any other kind won’t work here. Despite its name containing the word “wheat,” buckwheat is actually gluten-free and makes for a fantastic bread ingredient. These groats are a staple in many Eastern European and Asian cuisines, known for their nutty flavor and versatile use.
Water: Tap water is fine to use depending on your location, if the water is heavily chlorinated in your area, you should choose filtered water, as chlorine can impact the fermentation.
Salt: Either sea salt flakes or table salt works fine. The salt enhances the natural flavor of the buckwheat. Add only a little bit for best fermentation
Optional Seeds: Adds a delightful crunch and visual appeal to the bread. They are optional but highly recommended for an extra touch of flavor and texture. You can top it with any seeds you like. My current favorite combination is pumpkin seeds and sesame seeds. Poppy seeds are also lovely here. Just avoid chia seeds.

IMPORTANT: Use ONLY raw hulled, non-roasted buckwheat for this recipe (the green kind). Buckwheat flour, unhulled buckwheat, activated buckwheat, kasha, toasted or roasted buckwheat will not work in this recipe.

Why You’ll Love This 1-Ingredient Buckwheat Bread Recipe

Delicious and Dense: It’s absolutely delicious, with a dense, satisfying texture, and gets even better when toasted! Fermentation not only enhances the flavor, but it can improve the bioavailability of certain nutrients in foods. Specifically, the fermentation process can reduce levels of phytic acid, which is known to bind some minerals and reduce their absorption. By breaking down phytic acid, fermentation can make minerals like iron, zinc, and magnesium more available for absorption by the body.
So Easy: Although the fermentation process takes a bit of time, this recipe is very hands-off and only requires about 10 minutes of actual work. If you use the right kind of buckwheat, a high-speed blender, and follow the instructions, this simple, yeast-free bread recipe is practically foolproof.
Cost-effective: Good quality, nourishing, gluten-free bread can be quite expensive where we live, often costing around $15 AUD (~ $9.80 USD), whereas this Gluten-Free Buckwheat Bread comes in at under $3.50 AUD (~ $2.30 USD), even when using organic hulled buckwheat.
Meal-Prep: Easy to prep in advance and can be frozen. I usually keep half fresh, wrapped in a clean kitchen towel, to consume over the next few days, and slice and freeze the rest (which also adds extra health benefits by creating resistant starches, making it even better for gut health and blood sugar control). Toast when ready to eat, and I think it’s even better than fresh! This way, you can toast a piece whenever you feel like some delicious bread.

What Are the Health Benefits of Buckwheat?

Buckwheat is highly nutritious, offering a source of fiber and essential minerals, especially magnesium. It’s also packed with antioxidants, particularly rutin, which supports blood vessels and circulation, and is great for heart health. Despite its name, buckwheat is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.
Buckwheat’s low to medium glycemic index makes it a good choice for those managing blood sugar levels. Plus, its high fiber content aids in digestion.
Like amaranth or quinoa, these whole grain groats can be cooked like rice or oats, making them a fantastic ingredient for various dishes. From traditional porridge and pilafs to modern salads and even as a rice substitute, buckwheat is incredibly adaptable. It’s also used in making buckwheat flour, a popular alternative for gluten-free baking. We use buckwheat flour to make these High-Protein Buckwheat Pancakes with Blueberry Syrup, and they’re so fluffy and delicious!

Step-by-Step Instructions

Rinse the raw hulled buckwheat kernels under cold water until clear. After rinsing, soak 2⅔ cups (500g – 17.5 oz) of buckwheat in cold water in a large bowl, fully submerged, and cover with a clean cloth. Keep in the fridge for about 6 hours.

Once soaked, drain the remaining water, but do not rinse.

Transfer to a blender with ¾ cup + 2 tbsp (210 ml – 7 fl oz) of water and ¼ tsp salt. Blend at low speed, gradually increasing, until you get a very smooth texture with no pieces left. Pour the blended buckwheat mixture back into the bowl.

Cover it with a kitchen cloth and let it sit at room temperature for 12 to 24 hours to ferment. Please check the fermentation table below to confirm the time required based on your current climate.

When you’re ready to bake, preheat your oven to 350°F (180C) fan on. Line a loaf pan with baking paper and pour the fermented buckwheat dough into the pan. If you’d like, sprinkle the top with seeds.

Bake the bread in the preheated oven for 90 minutes. The bread should be golden brown and firm to the touch. Remove from the loaf pan.

Allow the bread to cool down before slicing. This makes it easier to cut and improves the texture. Enjoy your homemade, nourishing, gluten-free buckwheat bread!

Freshly sliced buckwheat bread on a wooden chopping board

How Long to Ferment Your Buckwheat Bread Based on Your Current Climate

🌨️ Colder (Winter)
Soak: 6–7 hours (can be left on the counter, but fridge is recommended)
Recommended Fermentation time: 24 hours
Note: Place the bread in a warm spot or near a gentle heat source to help it ferment. An oven with the light on is a great place to keep it. Avoid drafty places.
Example: In Sydney winter, I keep mine near the stove (I cook a lot), and ferment for 24 hours.

☀️ Warm (Summer)
Soak: 6–7 hours in the fridge
Fermentation time: From 12 to 20 hours
Note: A warm environment speeds up fermentation, so check the texture for bubbles after 12 hours.
Example: In Sydney Summer, in a temperate home with AC, I ferment mine for about 20 hours.

🔥 Very Hot
Indoor temperature range: Above 85°F (30°C)
Soak: 6 hours in the fridge
Fermentation time: As little as 6 hours
Note: The hotter it is, the less time needed.
Example: People in the community in hot, steamy temperatures, such as Malaysia, have reported good results in fermenting as little as 6 hours.

Keep in mind that every home environment is a little different; temperature and humidity can affect the result. I recommend using a glass loaf pan the first time so you can monitor the texture and see the internal bubbles as it ferments. Most people get it right on the first try, but if you don’t, don’t be discouraged. There may be a slight learning curve with this one. The first time you make it, set a few timers to check on how it ferments. It’s absolutely worth it!

1-Ingredient Buckwheat Bread (Nourishing and GF)

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My whole time favorite Gluten-Free Buckwheat Bread Recipe, and an absolute must-try! It's a simple, one-ingredient recipe that yields a nourishing, dense loaf. Perfect for those on a gluten-free diet or anyone seeking a gut-friendly bread alternative.

Prep 10

Cook 1 30

Soaking & Fermentation 2

Total 2 1 40

Equipment

Servings 15

Ingredients

▢ 500 g (2⅔ cups) raw hulled buckwheat kernels - MUST be hulled, raw buckwheat groats for this recipe to work
▢ 210 ml (¾ cups + 2 tbsp ) water
▢ 1.5 g (¼ tsp) sea salt flakes
▢ seeds - optional – see notes

Instructions

Soak the buckwheat: Rinse the hulled buckwheat kernels under cold water until the water runs clear, removing any dust or impurities.
Transfer the rinsed buckwheat to a large bowl and cover with plenty of cold water, ensuring the kernels are fully submerged. Cover with a clean cloth and refrigerate for 6 to 7 hours. (see notes)
Drain: Using a fine-mesh sieve, drain the soaked buckwheat briefly. Avoid over-draining (no need to let it sit in the sink for minutes). A little residual liquid (yes, it's a little slimy) is perfectly fine and will actually help with the texture.
Blend: Transfer to a high-speed blender with 210 ml (¾ cup + 2 tbsp) water and the salt. Blend at low speed to get the blades moving, then slowly increase speed until you reach a very smooth texture with no buckwheat bits remaining. Add up to 2 tbsp of extra water if needed.
Ferment: Pour the blended buckwheat batter back into the bowl. Cover and let it sit at room temperature for 12 to 24 hours (timing will vary depending on your climate; refer to the timing chart and tips above to double-check). Once fermented, you will notice the mixture should be slightly bubbly inside.
Assemble: Prepare a 24 x 13 x 7 cm (9.5 x 5 x 2.75 inch) loaf pan and line with baking paper. Pour the fermented buckwheat batter into the prepared pan. If using, sprinkle the top with seeds.
If you're in a cold climate, or feel your batter could use a little more fermentation, let it sit in the loaf pan for an extra hour near a source of warmth.
Bake: When ready to bake, preheat your oven to 350°F (175°C, fan on).
Bake on the middle to upper rack for 90 minutes.
Cool down: Remove the bread from the loaf pan and let it cool completely before slicing. This step is important for the best texture.
Enjoy your homemade buckwheat bread!

Notes

Seeds: You can use any seeds you like. My current favorite combo is pumpkin and sesame seeds, but flax, sunflower, or poppy seeds also work well. Just avoid chia seeds for this one. I usually add about 1 tablespoon.

Glass bowl: I recommend using a glass bowl, especially the first time you make it, so you can visualize the fermentation and bubbles as they develop. Any bowl will work, though, just avoid aluminum, iron, and copper, as they can hinder fermentation. Stainless steel is fine.

Soaking tips: If your kitchen is warm, I recommend soaking the buckwheat in the fridge, especially if you think it might sit a little longer than the recommended time (it happens to the best of us!). Over-soaking in a warm environment can cause an unpleasant smell to develop.

Fermentation tips: Follow the fermentation chart above to determine how long to ferment your bread. This is the most important step to get right. Most people get it right the first time, but there may be some trial and error, since every home environment is different and changes throughout the year, especially if this is your first time with fermentation. But trust me, it’s well worth it! Under-fermenting will result in a hard, brick-like loaf, while over-fermenting will cause an unpleasant fishy smell.

Oven temperatures: This recipe was tested in a convection (fan-forced) oven, which circulates hot air so it bakes faster and more evenly. If you’re using a conventional (non-fan) oven, you can try increasing the temperature by about 35°F (20°C) and rotating the pan halfway through. Every oven behaves a little differently, so results may vary. Start checking a few minutes before the suggested time and trust your eye: it may need a little longer to become golden and cooked through.

Video

Nutrition Information

Per Serving/Portion

Calories: 115 kcalCarbohydrates: 25 gProtein: 4 gFat: 1 gSodium: 42 mgPotassium: 107 mgFiber: 3 gSugar: 0.6 gCalcium: 6 mgIron: 1 mg

FAQ

How long should I ferment the bread?

This depends on your location and current temperature, as fermentation is temperature-dependent. Colder climates will need a longer fermentation, and it can be shortened as the temperatures rise during the year, as the heat accelerates fermentation. Please refer to the fermentation chapter above the recipe.

There is a smell to my bread. Is that normal?

Yes, fermented buckwheat does have a specific smell (almost yeast-like), which will be reduced when baking. Over-soaking the buckwheat will result in an unpleasant smell, so keep the soaking time to 6-7 hours on the kitchen counter or in the fridge for hot climates.

However, it should NOT have a highly unpleasant fishy smell. This means the batter has over-fermented. Refer to the fermentation chart, and use timers to check on the batter the first time you make it to avoid this happening (especially in warmer climates).

Is this buckwheat bread recipe gluten-free?

Yes, it’s completely gluten-free.

Can I use a substitute for buckwheat in this buckwheat bread?

This recipe only works with HULLED, NON-ROASTED raw buckwheat groats. Any other kind of buckwheat won’t work (it’s been tested by many people in the community, don’t waste your buckwheat).

Can I use buckwheat flour?

Unfortunately, it won’t work for this recipe.

How long does this bread last?

It stays fresh for up to 3 days in a sealed container or wrapped in a kitchen cloth. I like to slice half straight away and freeze it to make the most of it. In my opinion, the bread is best toasted.

Can I freeze this bread?

Yes, slice and freeze for up to 3 months. I like to reheat mine in the airfryer.

Can I use other ingredients in this bread?

While the base recipe only requires one ingredient and cannot be swapped, you can certainly add other ingredients to customize the bread to your liking. Consider adding seeds, nuts, dried fruits such as dates, or spices for additional flavor and texture. I love a mix of black olives (pitted!), rosemary, and walnuts! Just remember to add these extras after the fermentation process and before baking. I, however, highly recommend tasting the bread without any add-ons first to ensure you have the perfect fermentation time and know what to expect in terms of taste and consistency. Then, feel free to experiment with these additional ingredients to achieve your desired balance of flavor and texture.

Can I skip the salt?

You can; it will still work, but I find it adds a much-needed touch to the bread’s flavor. However, adding too much salt might slow down fermentation.

Does the dough rise after fermentation?

It has a very slight rise – it’s quite different from yeast fermentation. Don’t worry if it looks like your dough hasn’t risen much; if it’s slightly bubbly, it will still work.

I’ve left my buckwheat to soak for more than 7 hours. What should I do?

If you let it soak in the fridge, and there’s no smell to it, it should still be fine, and you can go ahead with the rest of the recipe.
If it was not placed in the fridge to soak, I would recommend rinsing the buckwheat and using it in another recipe, as the bread might otherwise develop a slight smell. It should still be fine to consume, just not ideal before fermenting.

Should I soak the buckwheat in the fridge or on the counter?

I recommend the fridge just to be safe (in case you forget to blend them straight away, or your house gets a bit warm). They are fine to leave on the counter if your home is cold. However, if it’s too hot or humid where you are, make sure to refrigerate them.
Do not leave it in the fridge during fermentation.

Can I slice my bread straight away when it’s out of the oven?

If you slice it before it cools down, it will just have a more gummy texture.

My bread didn’t rise – what can I do differently?

First, make sure you used the right kind of buckwheat.

The second important factor is fermentation time. If your bread didn’t rise and you used the right kind of buckwheat, the fermentation likely didn’t take. Refer to the fermentation chart above the recipe and make sure you followed all the tips, including keeping your batter near a source of warmth, or in the oven with just the light on, if your home is particularly cold or drafty.

Next, check that you didn’t add too much salt, and that your water wasn’t high in chlorine. This is why filtered water works best for some people.

A less common cause is using an iron, aluminum, or copper bowl, all of which can hinder fermentation.

Once you’ve poured the batter into the loaf pan, if you feel it could be slightly more fermented (especially if your home is currently cold), leave it near a source of warmth for 1 hour before baking.

If none of this helped, leave a comment below with a photo of your bread, and your exact process, and we’ll figure it out together. I’ve helped thousands of people make this recipe, and I’ll make sure you get your delicious buckwheat bread too!

My blender is overheating or has a burning smell, what should I do?

To prevent your blender from overheating, start slow at about two-thirds speed, wait for the blades to get going, then slowly increase to full speed. The batter doesn’t need long blending. Once it’s smooth, you can stop. If you notice a burning smell, turn off the blender and let it cool down. If your kitchen tools are heating up significantly, they may not be powerful enough for this recipe, and I wouldn’t recommend doing it again, as it might break them.

Why is my bread dense, gummy, or slumped in the middle?

This usually comes down to fermentation. If your loaf slumped in the middle, it’s likely over-fermented. Shorten your fermentation time slightly next time. If the bread is dense or gummy, it may be slightly under-fermented. A few things can help: ferment in the oven with just the light on for a more stable warm environment (especially in cool or drafty houses), use a glass bowl so you can see the tiny bubbles forming, and use filtered water if possible since chlorine in tap water can hinder fermentation. Letting the batter rest in the loaf pan for an extra hour before baking can also help create more bubbles.

Can I skip the fermentation or use yeast to make it rise faster?

No, the slow fermentation is essential. Without it, the bread comes out like a dense brick and really isn’t enjoyable. I haven’t tested adding yeast or baking powder to speed it up, since the fermentation is what creates the structure. If you want a quick gluten-free bread with no rise, try our Easiest Red Lentil Bread Recipe instead.

Can I try this with other grains like teff, quinoa, barley, or sorghum?

I’ve tested this recipe with barley, quinoa, and wheat. All unsuccessful. I haven’t tested teff or sorghum. The only twist I’ve enjoyed is 2/3 buckwheat and 1/3 split red lentils, but I still prefer 100% buckwheat. Buckwheat’s specific texture and how it softens when soaked is what makes the recipe work.

Easiest Red Lentil Bread Recipe (No Gluten, No Yeast)

Homemade Staples 5.0 (28)

583 Comments

Linda says:

2 years ago at

Hooray, so simple and straightforward, thank you 🙏

1. Sarah Cobacho says:
  
  2 years ago at
  
  Hey Linda, so happy you liked it 🙂
  
Julia Fridman says:

2 years ago at

Thank you for the recipe and the detailed instructions. I left mine out for 24 hours and it’s got a smell and it’s pink on top…would it be safe to bake still?

1. Sarah Cobacho says:
  
  2 years ago at
  
  Hey Julia, I’m seeing this a few days later, how did you go? Did you bake the bread?
  When fermented buckwheat can develop a bit of pink layer but it’s not harmful. You can scrap it off it you prefer 🙂 Fermented buckwheat does has a strong smell, but it should not be extremely unpleasant, if that’s the case, the groats might have been over soaked.
  
:D says:

2 years ago at

What size loaf pan to use?

1. Sarah Cobacho says:
  
  2 years ago at
  
  Exterior dimensions: 11.25 x 6 x 3-Inch, Interior: 9 x 5 x 2 3/4-Inch
  
Kristijan H says:

2 years ago at

Hi Sarah,

love your recipe! I’m literally making this bread every 3 days. At first I had problems with fermentation process because I was putting too much salt but now I put like you wrote and extra after fermentation and before baking. There is only 1 “problem” left. When bread is baked, it still feels wet inside (although crust looks/feels good). I’ve put the amount of water you wrote so should I maybe bake it longer, different oven mode, higher temperature or something else?

1. Sarah Cobacho says:
  
  2 years ago at
  
  Hey Kristijan, I’m so happy you’re enjoying the recipe and worked out the recipe to your taste 🙂 could you maybe send me a photo of the bread so I can have a better idea of what is happening? You can email it at sarah@plantbaes.com 🙂
  
Ben says:

2 years ago at

Sarah, thank you for this recipe! I tried it for the first time last week and it was easy to make, plus the texture was great. I did want more flavor though, so I’m planning to blend rosemary, caraway, or another herb directly into the mixture—do you think that will work? Also, could I add yeast, baking soda, or baking powder at a particular stage to make it rise even more, or will that mess up the loaf’s chemistry? It might just have to be a squat, dense loaf, but I wanted to check. Thank you for your time and your recipes!

1. Sarah Cobacho says:
  
  2 years ago at
  
  Hey Ben, you can absolutely add spices to the blended step, although I have not tried to blend rosemary in it yet, so please let me know if you give that a go! I have mixed rosemary leaves, and black olives after the fermentation step and that was delicious.
  
  I have not tried adding any yeast or powder, how long did you let your bread ferment and what was the temp in your kitchen at the time if you remember? Increasing the time or temperature when fermenting impacts the density of the bread a lot.
  
  Thank you so much for your lovely comment 💚
  
  1. Ben says:
    
    2 years ago at
    
    Sarah,
    
    Thank you for your response a few days ago. I will experiment with herbs and yeast/powder and report back! I think I still have enough buckwheat to make another loaf.
    
    As for the fermentation time, it had 16 hours in a kitchen that was between 20-24 degrees Celsius. I thought I’d done it long enough, but I could do a full 24 hours and see if that changes anything. Thanks again for your ideas!
    
Jasmine says:

2 years ago at

I love this bread! I made my second loaf with extra salt and a tablespoon of honey (I blended the honey when blending the oats). The bread turned out perfectly the second time. I think this recipe would make perfect bagels, as it is quite dense, so I will buy doughnut molds. I just do not know how long to bake it.

1. Sarah Cobacho says:
  
  2 years ago at
  
  Hey Jasmine, so happy you liked it! I love this idea of turning it into little bagels, I’m not sure of the exact timing but I would probably start with 1/3 of the time of the bread and see how you go from there, please do let us know the results if you give that a go 💚
  
jsek says:

2 years ago at

I am getting ready to make this recipe and I am quite excited about it. However, my oven is not reliable and when I make bread, I usually use an Instant- read thermometer to make sure that it is done. Do you have any idea what the internal temperature of this loaf should be when it is done?

1. Sarah Cobacho says:
  
  2 years ago at
  
  Hey lovely, no sorry I have never measured it! Would love to know the temp if you do 🙂
  
  1. jsek says:
    
    2 years ago at
    
    I made it yesterday and put it in the oven for 90 minutes at 350°F. When it came out, it was nicely crusted & had an attractive split on top. The internal temperature was 205°F. I let it cool before I cut it and the inside was dense and soft, but not wet. I’m not sure exactly how this bread is supposed to be on the inside, but I reminded myself that the only ingredient is buckwheat so it was not going to be like other bread. I would add more salt to mine the next time, as I salted each piece a little bit after I toasted it! Could you give me a description in your own words about what the inside of the bread look like and feel like? Thank you so much. I am definitely making this again and again.
    
Emily says:

2 years ago at

Could this recipe work with sprouted buckwheat?

1. Sarah Cobacho says:
  
  2 years ago at
  
  I have not tried 🙂
  
Karen says:

2 years ago at

I was wondering if Millet also would work. I’m going to get some Buckwheat and make the bread, but have a big bag of Millet. 🙂

1. Sarah Cobacho says:
  
  2 years ago at
  
  I have not tried, but I’m not sure it would for this exact recipe 🙂
  
Eva says:

2 years ago at

Can I use buckwheat flour. instead of the kernels and what are the proportions then? Thank you

1. Sarah Cobacho says:
  
  2 years ago at
  
  No unfortunately flour won’t work here!
  
Kim says:

2 years ago at

I was unable to cook if after 24 hours due to personal time constraints, so I put it covered in the fridge and baked it about 12 hrs later (36 hours total fermentation). It turned out perfectly!!!! Love this recipe. I couldn’t believe how wonderful this bread is.

1. Sarah Cobacho says:
  
  2 years ago at
  
  That’s good to know, thanks for sharing! So happy you like it 💚
  
Celeste says:

2 years ago at

hi! Thanks for sharing this great recipe. Ive just made the bread with a 22 hs fermentation but when I cut it it looks plain without the bubbles I can see in yours. What does that means? I should have it fermented for a shorter time? or longer? can I eat it anyway or it will be too heavy? I have used raw buckwheat.
Thanks!!

1. Sarah Cobacho says:
  
  2 years ago at
  
  Hey Celeste, it sounds like the fermentation might not have happened, you could try to ferment it for the full 24 hours next time. If you enjoy it, it’s still perfectly safe to eat, maybe chopped yp and baked in croutons if it’s a bit too dense. Just checking the buckwheat you used was hulled too?
  
  1. Celeste says:
    
    2 years ago at
    
    Hi Sarah, thanks a lot for your prompt reply,
    I will give it another try with 24 hs fermentation then.. maybe it was not warm enough in the room too.
    Yes, the buckwheat I’ve used was hulled. I managed to get very tiny bubbles but nothing to compare with your perfect bread! All the best.
    
    1. Sarah Cobacho says:
      
      2 years ago at
      
      Anytime! Let me know how your next batch go 💚
      
  2. Kimberly says:
    
    2 years ago at
    
    Can you allow this to ferment for greater than 24 hours? Would 36-48 hours still be safe to bake and eat?
    
    1. Sarah Cobacho says:
      
      2 years ago at
      
      Hey Kimberly, I have not tried. Someone in the community mentioned decent results with a 36 hours ferment at very low house temp, but did say they got better results at 24 hours ferment with higher house temp. I would recommend keeping it around 24 hours to be safe 🙂
      
2. Tara says:
  
  2 years ago at
  
  Once it starts to bubble and rise does that mean it’s done fermenting or do you let that happen for a few hours? Mine started bubbling and smelling nice and sour at about 18 hrs & so I put it in fridge and baked it a couple hours later when I had time. But I wonder if I should’ve let it bubble longer…

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