Crunchy Sprouted Buckwheat Granola (Gluten Free, Vegan)

nuggets of sprouted buckwheat granola in a bowl

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Boxed cereals (even organic, “whole-grain” ones) are heavily-processed, nutritionally bankrupt foods that have to be sprayed with chemical vitamins to be remotely healthy.

For this reason, and because we are allergic to the wheat, corn, and soy common to nearly all packaged cereals, I prefer to make this sprouted buckwheat granola for quick breakfasts and snacks during the week.

Buckwheat Nutrition

Buckwheat is known as a pseudo-cereal. While many people think that buckwheat is a cereal grain, it is actually a highly nutritious fruit seed that is related to rhubarb and sorrel. It is often confused with being a grain because of the grain-like way it is cooked and used. The fact that the word “wheat” is in its name only adds to the confusion.

Buckwheat is a suitable substitute for grains for people who are sensitive to wheat or other grains that contain gluten, but may not be considered “Paleo.” It can be ground into flour and used in many different ways.

Buckwheat is high in the flavonoids rutin and quercetin, and is a good source of magnesium, manganese, copper and fiber. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.

Raw Nut and Seed Preparation

To make this sprouted buckwheat granola, you will need a good dehydrator, and wax paper or silicone sheets to cover the trays. (Be sure to avoid the Teflon sheets available for dehydrators, which are toxic.)

You can make it in the oven, but it will lose most of its enzymes, vitamins, and fatty acids (though not the protein and fiber) if you heat it above 118º, so I don’t recommend baking it.

With all the soaking, sprouting and dehydrating, raw granola takes about two days to prepare, but the time spent actually hands-on making the cereal is only about a half-hour.

When you prepare raw or traditional food dishes, you need to soak and sprout all of your nuts, seeds and grains. This softens them, removes harmful enzyme inhibitors, and enhances their nutritional value prior to eating.

By soaking and/or sprouting, you can eat buckwheat groats, wild rice, chickpeas, and more without cooking them, which in turn maintains the natural enzymes and protects all of the protein, vitamins and minerals from being destroyed during heating.


Because it is a sprouted, living food, this granola naturally provides approximately 21 grams of protein, 16 grams of fiber, 160 mg of calcium and over 35% of the US RDA of copper, iron, magnesium, manganese, niacin, phosphorus, and thiamin per cup.

With about 3 mg of omega-3 fatty acids, and no corn syrup or added sugar to spike your blood glucose and tax your immune system, this cereal is a naturally sweet, super-healthy powerhouse for your body.

nuggets of sprouted buckwheat granola in a bowl

Crunchy Sprouted Buckwheat Granola

Boxed cereals are processed foods that contain almost no nutrition. This sprouted buckwheat granola recipe is a truly healthy breakfast cereal alternative.
Prep Time: 30 mins
Cook Time: 8 hrs
Soaking Time: 1 d
Total Time: 1 d 8 hrs 30 mins
Course: Breakfast, Snack
Cuisine: Raw Vegan, Vegan, Vegetarian
Approx. Cost: $8
Servings: 16 servings
Calories: 187kcal



  • Start in the morning or a few hours before bed.
  • Using a 4-cup bowl, or something similarly large, cover the buckwheat groats with an inch of purified water, and let sit for 8-12 hours.
  • After soaking for 8-12 hours, put the groats into a fine-screen sieve or strainer, and rinse them well. Let them sit in the strainer in the sink or over a plate for another 8 hours to sprout. (Watch them: They are best if you use them just before they start to show little sprout “tails.”) Rinse them once halfway through sprouting, and rinse them once more before adding them to the recipe.
  • After you rinse and strain the buckwheat groats (but before you leave them to sprout), put the flaxseeds and about a 1/2 cup of purified water into a bowl to soak for 8-12 hours. The seeds and water will become a gel. 
  • Then put the walnuts or pecans, almonds and sea salt together into a separate bowl and cover with purified water. Soak for 8-12 hours. Rinse and strain before using. The nuts and flaxseeds will finish soaking at the same time your buckwheat has finished sprouting. 
  • About halfway into the soaking time for the flaxseeds and nuts (4-6 hours), combine the pumpkin, sunflower and sesame seeds in a bowl and cover with purified water. Let soak for 4-6 hours, then rinse and strain. They should be done at the same time the flaxseed and nuts are finished soaking and the buckwheat is finished sprouting.
  • After all the seeds, nuts and groats are done, loosely separate the dates. If they are very hard and dry, soak them in a little warm, purified water for a few minutes to soften them. Drain water and remove any pits before using.
  • Place the apple wedges and dates in a high-power food processor, blender or Vitamix with 1/2 cup of purified water, and puree into a smooth paste. Add more water if needed to facilitate processing.
  • Combine the buckwheat groats, raisins, currants or dried berries, flaxseed gel, and the other seeds and nuts in a large bowl. Add the date paste, apple puree, and cinnamon. Stir well or mix with your hands to make a batter.
  • Evenly spread 3 cups of the batter no more than 1/4-inch thick onto a dehydrator tray lined with a silicone sheet or wax paper. Repeat until all of the batter is used.
  • Dehydrate for 8 hours at 105-115º F. Flip granola onto a clean mesh dehydrator tray, carefully remove the wax paper or silicone sheet, and dehydrate for another 24 hours at 105º, until completely dry.
  • Break the granola into chunks and store in a sealed glass jar in the refrigerator for up to 3 months, or in sealed storage bags or jars in the pantry for 1 month. Buckwheat granola is a living food, so, unlike processed cereal, it is perishable.
  • Enjoy with raw cow’s milk, yogurt, kefir, or fresh nut, hemp or coconut milk for the greatest health benefit.


Calories: 187kcalCarbohydrates: 26gProtein: 5gFat: 9gSaturated Fat: 1gSodium: 64mgPotassium: 286mgFiber: 5gSugar: 8gVitamin A: 10IUVitamin C: 1mgCalcium: 64mgIron: 1.6mg

64 thoughts on “Crunchy Sprouted Buckwheat Granola (Gluten Free, Vegan)”

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  1. 5 stars
    THANK YOU!! So glad I discovered this gem. Making this wholesome recipe for the second time in one month. Love that it contains all whole, nutrient-dense ingredients! It’s also oil-free, sweetened with dates, and ACTUALLY crunchy!!

  2. Hello, I am excited to try this recipe ! I’m wondering about the flax seed, you are soaking it whole? I have learned that to benefit from flax it needs to be ground otherwise it just passes through the digestive system without the full benefit of the seed?

    thank you, jean

    1. Yes, you are soaking the flax seeds whole. This both makes them more digestible, and also releases mucilage that helps the granola stick together.

  3. 5 stars
    Just made this granola and it isn’t even finished dehydrating completely yet but I couldn’t resist from taking a little nibble and YUM! I omitted the raisins to reduce the sugar a bit, and it is still plenty sweet. the crunch from the nuts/seeds/buckwheat is so satisfying! Thank you so much for sharing this recipe… I see a new staple in my morning routine 🙂

  4. Phyllis Deering

    HI Can you tell me what size serving you recommend and how many servings this recipe makes and how many calories per serving?

    1. I suggest running the recipe through your favorite online nutrition calculator to find the information you need. This recipe makes 8-12 cups of dried cereal, depending on how small you break the pieces after dehydrating.

  5. Hi Dawn,
    I stumbled upon your recipe about two years ago and have been making it ever since! I like the low sugar levels and the crunch of the buckwheat. I’m wondering if you have any suggestions for modifications? I usually just switch up the dried fruit, but have yet to try anything exotic (orange zest, ginger, etc). Are there things you (or anyone reading) have tried and would recommend?

    Thanks again for sharing this :0)

    1. I’m so glad you enjoy it!! I switch up the fruit and sometimes add nuts or seeds that differ from the recipe. You can also try strong seasonings like ginger, cardamom, cinnamon or orange zest. Of course, it’s all an experiment according to what tastes good to you! You can always season a small portion of the batter to taste before you dry it out to see if you like it.

  6. Love your granola!!!!! It has been shared and enjoyed by even the junkies junk food eaters and they love it too!!!!

  7. Me again! I thought I’d share this tip Dawn ’cause, well, this amazing granola has become my staple diet these days…. If you take a handfull of your granola and soak it overnight in your smoothie cup (I like to use hemp or oat milk but fruit juice might work just as well) then in the morning, add a banana and blitz you can get a profound energy boost whenever you need it.

    I’m a fitness instructor and this little bad-boy got me through all my morning classes yesterday!

  8. I woke up to mine this morning! I’m absolutely thrilled with the results. I dont even have a dehydrator so had to improvise by putting my oven on the lowest setting and keeping the door agar. About 22hrs oven time in the end. I now have a massive jar of the best granola I’ve ever tasted! Dawn, you’re a goddess…

  9. Thank you for sharing this wonderful recipe and step by step method. You just showed me the light! I’m off to start soaking….

  10. I really enjoyed your recipe and your very clear, and detailed instructions! I’m really excited to try this out/ incorperate it into the granola I’m making soon. 😀

    That being said, I’m curious as to why you use the water inwhich you soaked the nuts/seeds/grains? This is because when soaking, you release phytic acid, an enzyme inhibitor, into the water via osmosis…so if you use the water, you’re then reapplying phytic acid to the mixture. I do use this method, however, when rehydrating dried mushrooms, such as shitaki, to incorporate released nutrients, so I wonder if there’s something I am missing? Thanks!

    1. Thank you! Unlike other nuts and seeds, you do not soak flax seeds to release phytic acid. Flax seeds, when soaked, make a gelatinous “goo” that you need to help “stick” your granola. Plus it would be very hard to separate the seeds from their goo. 🙂

  11. Hi, I’ve only just started using a dehydrator and mine has circular trays. You mention using wax paper or silicone sheets. Is the air still able to circulate and do its job, or does it take longer using these materials instead of the Teflex trays? Many thanks

    1. The mix is a bit runny and will leak through the gaps in most dehydrator trays, which is why you want to spread it out on wax paper or silicone sheets made for dehydrators. It’ll take a little longer, but that’s Ok. You’ll have no problem dehydrating to granola-hardness.

    1. The dates are the binder for the granola. Without them, you won’t have chunks of granola, you’ll have a bunch of free seeds and nuts mixed together.

  12. This recipe sounds delicous! Can I swap out the sunflower seeds for chia seeds (just what I have available) and would I need to compensate in the wet element for all the liquid they soak up?

    1. This recipe is highly adaptable and very forgiving. Just note that chia seeds will soak up the liquid and you might need to compensate for that. Give it a try though, and let us know how it goes!

      1. I’m trying this out tomorrow! Can’t wait! If I have some Bran I’d like to use up, would I just add that in the mixing phase of the recipe?

  13. Cindy (Vegetarian Mamma)

    Oh the crunch of this is making me hungry! YUM Thanks for linking up at our Gluten Free Fridays party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂

    Really looking forward to seeing what you bring to the party this week! It starts Thursday evening!

    Cindy from

  14. Oh my gosh this tastes so good! I’m having my first batch right now for breakfast and it really is delicious! Thanks for the great recipe.

  15. I love your recipes! In the past, I have not been a huge fan of buckwheat, but I do love granola. Might have to give this a try. Thank you again for sharing at the HomeAcre Hop.

  16. Your recipe is awesome and thank you so much for sharing it at the table with Full Plate Thursday.
    Hope to see you again soon!
    Miz Helen

  17. kristy @ gastronomical sovereignty

    i’m with you – even the “healthy” cereals are crap. doesn’t mean i don’t snack on them from time to time but it’s not true GOOD food. your granola looks fantastic. i’m gonna have to buckle down and make some one day.

    Thank you for sharing with us at the Wednesday Fresh Foods Link Up! I hope to see you again this week with more seasonal & real food posts. Thanks! xo, kristy

  18. Anne-Marie Bilella

    I love raw granola and will have to try your recipe!
    Thanks for sharing on Wildcrafting Wednesday! 🙂

  19. Nancy in Alberta

    I have a very similar recipe from Serene Allison’s recipe book at Above Rubies, and we have used it extensively. Hers adds coconut oil in with the date goo, and I’ve used maple syrup when out of dates with good (although sweeter) results. It’s also very versatile. I LIKE your sprouting/soaking directions, as they shorten up the whole process, while retaining the goodness of the sprouted and soaked yummables. I’ll pass this info on to my friends who have been doing this one. Thanks!

  20. Heather @Gluten-Free Cat

    I LOVE buckwheat granola! But yours is just packed with raw goodness!! Can’t wait to try it! Thanks so much for sharing your version with Raw Foods Thursdays. Pinning it!

      1. Heather @Gluten-Free Cat

        I’m highlighting this recipe tomorrow at Raw Foods Thursdays. LOVE it! I’m out of buckwheat, but as soon I’m back in stock, this is the first thing I’m making!

  21. rattlebridge farm

    A great, healthy recipe, one I will enjoy making and serving to my family. And it looks sooo good, too! Thanks for sharing it at Foodie Friday.

  22. Could someone please explain to me more about sprouting the buckwheat? I bought buckwheat from the bulk section of whole foods. Is that the correct type to start with? Soaking it sounds easy enough but I’m confused about the process to sprout it. How long will that take? How do I set it up? How will I know when its sprouted enough?
    Thanks for any help or resources anyone can direct me too!

    1. Sprouting depends on the seed and the heat in your kitchen. It usually takes 8-12 hours, but you want to use the seeds before they start growing tails, usually right when they start to crack open.

  23. April @ The 21st Century Housewife

    There are some seriously delicious ingredients in your granola – love the dates and apple puree! Thank you for sharing this wholesome treat with the Hearth and Soul hop.

  24. I was just wondering how much does this recipe make? Obviously a bunch, but it would help to know in advance for planning.

    1. It depends on what size pieces you break it into when it is dry. My average batch will fill a large 4-quart dry container.

  25. This is an amazing recipe. I started it yesterday and ready this morning. Can you eat this fresh as well like a bircher muesli? Could I leave it in the fridge in its wet state? If I could how long would it last? Thank you

    1. It won’t last long at all wet before getting moldy or needing planting in your garden (!), so enjoy it quickly, or dry it for longer storage!

  26. This is my go to recipe for buckwheat granola. Today I made a variation: instead of apple, I used fresh, raw pumpkin purée that I made this morning. I also added some vanilla. It smells delicious!

      1. I was wondering if I could omit the dates and just add more apple purée. I’m sugar sensitive and am trying to stop my sugar cravings, the apple, and berries are ok for me though.

        1. I think you will find that the granola will not stick much, and will mostly be loose seeds and nuts, but give it a try. Even if it doesn’t make clusters, it will probably taste good.

  27. I just wanted to say THANK YOU for this fabulous recipe! I’ve made it three times now & am soaking my buckwheat tonight for a fourth run. Very versatile and delicious. I like it as is or in almond milk. You rule! 🙂

  28. Anna from Australia

    I find it really interesting that you don’t seem to have a problem with using teflon coated baking paper. Have you ever considered using a cloth such as a tea towel or cloth napkin to line your dehydrator. Often people blame food for their allergies when they may be suffering from a toxic over load of chemicals built up in their bodies. The prevalence of food allergy in our society astounds me. Yet we use chemicals in our homes with no thought for the consequences. May I suggest you look into the work of Dr. Hulda Clarkeand investigate her chemical clean ups. It might just help. It helped me over come a chronic dairy allergy.

    1. I am not sure where you got the idea I recommend Teflon-coated anything! I suggested using traditional wax paper or silicone dehydrator sheets—neither of which contain Teflon if you shop carefully. (For example, I did not recommend Teflex dehydrator sheets.) We are a food allergic and chemically sensitive house, and nothing we use is toxic here!

      That said, I can tell you from experience that using a towel or cloth napkin in your dehydrator will probably ruin your granola. The recipe is VERY sticky, and will not only pick up tons of lint from being spread onto cloth, but will be very hard, if not impossible, to get off properly.


      1. Jacqui from New Zealand

        Hi I’m in the soaking phase of your recipe and looking forward to the eating phase 🙂 . To add to the baking paper info, there is a product available here which is made in the USA which is unbleached natural parchment paper, no chlorine, no dioxin. Silicone coating non-toxic. It costs $11.35 in New Zealand dollars for a 1ft x 21.67 yard roll. Natural Value is the brand.
        Thanks for your recipe!

        1. did you end up use the parchment paper with this recipie ? since the mix is described as very wet and sticky I am wondering if the unbleached parchment paper works as well as the unbleached wax paper…

  29. thanks so much for the recipe. i made it last week and have been eating it every day and loving it! so much cheaper than those 9 dollar bags at whole foods.
    i am thinking of making it for christmas presents.
    p.s. i only had to dehydrate for 12 hours and it was done 🙂



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