September 26th, 2018 | Posted By: Magdalena Wszelaki | Posted in Breakfast, Muffins & Breads, Recipes

Sourdough Buckwheat Pancakes

These pancakes, which are thin like the classic European type, contain only a handful of ingredients. The nuttiness of the buckwheat groats lends itself wonderfully to savory flavors such as fresh herbs and wild salmon.

This gut-friendly recipe uses fermentation to help make it more digestible. In spite of its name, buckwheat does not contain wheat and is, therefore, free of gluten.

It contains a great deal of fiber, magnesium, and manganese.

While this recipe calls for salmon and pesto, there are multiple ways to eat these light and versatile pancakes:

  • With a drizzle of honey.
  • With sliced strawberries and blueberries, topped with a drizzle of maple syrup.
  • With coconut butter.
  • With my personal favorite — a spread of Flavonoid Bomb (a tasty replacement for jam, without all the sugar).


Sourdough Buckwheat Pancakes
Prep time
Cook time
Total time
Equipment: Glass bowl, food processor or blender, cast iron pan
Cuisine: Breakfast
Serves: 12
  • 1½ cups raw buckwheat groats (not the toasted variety known as “kasha”)
  • 13/4 cups mineral water plus ½ cup mineral water
  • ¼ teaspoon sea salt
  • ¼ cup ground flaxseed
  • Ghee for cooking as needed
  • 8 slices wild salmon lox
  • Zest of 1 lemon
  • 1 cup loosely packed fresh parsley leaves
  • 1 cup loosely packed fresh cilantro leaves
  • ¼ cup extra virgin olive oil
How To Make
  1. To make the pancakes: Rinse the buckwheat groats under running water.
  2. Place the groats and water in a large bowl. Cover the bowl with a cloth and let the mixture soak at room temperature for 8 hours.
  3. Transfer the soaked groat mixture to a blender or food processor and pulse several times until groats and water are well combined but still coarse.
  4. Transfer this mixture back to a large bowl and let it ferment, covered, at room temperature ranging from 72°F to 76°F for 12 to 24 hours or until the batter becomes bubbly and raises slightly (it can raise up to 30% of its volume).
  5. Heat a heavy cast iron pan to medium-low heat.
  6. Stir the sea salt, additional ½ cup mineral water, and ground flax into the buckwheat mixture to make a batter.
  7. Add a little ghee to the hot pan. Spoon 2 tablespoons of batter per pancake, spreading the batter out to make ¼-inch pancakes with the back of a spoon.
  8. Cook the pancakes for two minutes, or until lightly browned, before flipping and cooking for another minute. Once the pancakes are cooked, keep them in a 200°F oven to keep warm while you make the pesto.
  9. To make the pesto: Finely chop the parsley and cilantro. Combine the chopped herbs, extra virgin olive oil, lemon juice, and garlic together.
  10. To serve, garnish warm pancakes with slices of lox, lemon zest, and a drizzle of pesto.
Storage: Cooked pancakes can be stored in an airtight container at room temperature for up to 2 days.

Tip: Save any pancake leftovers for lunch (remember, savory ingredients pair well) or breakfast the next day. We like to use Z Wraps as a chic, reusable and environmentally-friendly way to store food (get them here), but most glass containers will work, too.

10 Comments to Sourdough Buckwheat Pancakes

  1. Making the chicken liver skewers, they look and smell amazing.
    Great combo.
    As a bonus my cat gets the liver scraps. Purr chomp chomp purr is all i hear from this 14 year old tabby.
    She also has low thyroid production.
    This cook book is healthy for the whole family.

    • Thank you for sharing this with us, Margaret! We are happy to hear you and your little purr kitty are both enjoying the cookbook recipes. ~ Jeanne HB Team

    • Hi Cecilia,
      Groats are the hulled seed of buckwheat, so hulled it is. 🙂

      Healthy Regards,


  2. do i skip the ferment if i have MCAS and also don’t produce DAO and my own glutathione?

  3. Hello,
    Can I use filtered water instead of mineral water? Is there a specific purpose to the mineral water in th process of fermentation? Thank you.

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