Fluffy, fiber-rich pancakes made from whole buckwheat flour and topped with a naturally sweet blueberry compote. A plant-based breakfast that supports digestion, energy, and blood sugar control—without refined flours or sugars.
Preparation Time
- Prep time: 10 minutes
- Cook time: 15 minutes
- Total time: 25 minutes
- Servings: 2 portions (4–6 medium pancakes)
Ingredients
For the pancakes:
- 1/2 cup buckwheat flour
- 1/4 cup unsweetened almond milk (or oat milk)
- 1 medium ripe banana, mashed
- 1 tablespoon ground flaxseed
- 1/2 teaspoon baking powder (aluminum-free)
- 1/2 teaspoon cinnamon
- Pinch of sea salt
- 1 teaspoon coconut oil or olive oil (for cooking)
For the blueberry compote:
- 1/2 cup fresh or frozen blueberries
- 1 tablespoon water
- 1/2 teaspoon lemon zest
- Optional: 1/2 teaspoon chia seeds (for thickening)
Instructions
- Make the pancake batter: In a bowl, mix mashed banana, almond milk, flaxseed, cinnamon, and salt. Stir in buckwheat flour and baking powder until just combined.
- Let the batter rest for 5 minutes while heating a nonstick pan or skillet over medium heat.
- Lightly oil the pan. Pour batter into small pancakes and cook 2–3 minutes per side, flipping when bubbles form.
- Make the compote: Simmer blueberries, water, and lemon zest over low heat for 3–5 minutes until berries burst and sauce thickens. Stir in chia seeds if using.
- Serve pancakes warm topped with blueberry compote.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 320 kcal |
| Protein | 7 g |
| Fat | 9 g |
| Carbohydrates | 52 g |
| Fiber | 8 g |
| Sugars (natural) | ~11 g |
| Sodium | ~180 mg |
| Cholesterol | 0 mg |
Health Benefits
Blood sugar and cardiovascular support
Buckwheat contains rutin and D-chiro-inositol, compounds that improve insulin response and reduce inflammation.
Reference: Li SQ, Zhang QH. (2001). Nutritional value of buckwheat. International Journal of Food Science and Nutrition.
Antioxidant protection and cognitive support
Blueberries are rich in anthocyanins, which enhance memory, reduce oxidative stress, and protect blood vessels.
Study: Devore EE et al. (2012). Berries and cognitive decline. Annals of Neurology.
Digestive regularity and satiety
Flaxseed and banana provide soluble fiber and prebiotics, helping support gut health and stable energy.
Reference: Slavin JL. (2013). Fiber and Prebiotics. Nutrients.
Gluten-free and plant-based
Buckwheat is naturally gluten-free, making this breakfast suitable for gluten sensitivity without sacrificing texture or nutrition.
Source: Zieliński H et al. (2009). Functional properties of buckwheat. European Journal of Plant Science and Biotechnology.
Cooking Tips
- For fluffier pancakes: Add a splash more plant milk if batter is too thick, or use sparkling water for extra lift.
- Storage: Refrigerate pancakes for up to 3 days; reheat in a dry skillet or toaster.
- Make it nut-free: Use water or oat milk instead of almond milk.
- Optional protein boost: Add 1 tablespoon hemp seeds or a scoop of plant protein powder to the batter.
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