Sunday morning buckwheat pancakes

Wheat is hard for your body to digest — plus it can cause gas, bloating, water retention and fatigue. Just what you want, right?

There are dozens of alternative grains out there to explore, including teff, barley, rye, brown rice and quinoa, but buckwheat is great for pancakes.  I know, it has “wheat” in the name, but buckwheat is actually a really tiny seed. It’s dark in color, so your pancakes come out a darker than you’re used to, but they a wonderful nutty taste. And buckwheat is gluten-free, high in protein and amino acids, and is low-glycemic.

Try these on a Sunday morning topped with blueberries!

Buckwheat Pancakes

Phase 1


  • 1 cup buckwheat flour
  • 2 tsp. baking powder
  • 1/4 tsp. stevia extract
  • 1 tsp. cinnamon
  • 1 egg white, beaten
  • 1 cup rice milk
  • 1 tsp. pure vanilla extract

Combine the dry ingredients in a big bowl. In a separate bowl, combine the egg, milk, oil and vanilla. Add to the dry ingredients and mix well. In a nonstick skillet or griddle, use 1/4 cup batter for each pancake. Cook about 2 minutes or until little bubbles start to pop on the top. Flip and cook for another minute or two or until brown.

Makes 8 medium-sized pancakes. Double the recipe for a crowd.

Vegans or those avoiding eggs can use an egg substitute like Ener-G in place of the egg and it works just fine.

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80 thoughts on “Sunday morning buckwheat pancakes

  1. I absolutely love this reicpe and can’t wait to try it out and the stewd apples sound good too. Winter is coming here in OZ and this sounds just perfect.

  2. Question the pin says they are for phase one but….we cant have almond milk which is used in this recipe in phase one right???

      • Yes, use rice milk to make these phase 1. Buckwheat is not on phase 3. This recipe isn’t specifically for the diet — but you can adapt it for P1 by using rice milk for sure.

  3. As another asked – what is the serving size? Or, how many servings in this recipe? My honey is doing the FMD, and I’d like to make him these when I see him, but don’t want to mess up his progress by making too much, and having him EAT too many.


  4. Haylie, what would be considered a serving with these. one or two pancakes? Knowing the serving size would help out.

    • Yes, you can — this recipe wasn’t originally written as a specific phase, but with a few alterations it can be P1

  5. cristine, podre hacerlo con harina integral? o con harina de arroz? ya que aca en cordoba argentina no consigo la harina de trigo saraceno¡¡

  6. I can’t figure out what phase these are for. I thought phase 3 which would be Sunday for most people but we can’t have buckwheat in phase 3 per the food lists in the book? And we can only have almond milkin phase 3. Am I missing something?

  7. I see that this makes 8 pancakes but how many servings/units does this make?
    I’m a Celiac so must be gluten-free. I know buckwheat is GF but is only allowed on P1 where I guess you sub rice milk for the almond, use only the egg white only and leave out the oil.
    I’m assuming people are substituting quinoa flour during P3 – is that correct?
    The section of the book titled “Personal Deal Breakers” addresses different diets including gluten-free ones and substituting a GF grain for the non-gf grain but staying within the Phase specific list. That really limits things in P3 to ONLY quinoa for me as I’m one of those celiac that don’t tolerate even GF oats!

    • This recipe serves two on phase one if you’re doing the diet. You’ll want to sub rice milk and omit the oil. For P3 gluten-free, remember you can use nut flours like almond flour; you can also use chickpea flour and of course quinoa flour.

  8. LOVED buckwheat pancakes when I was growing up, and have not had them in ages. Added a bit if cocoa powder to then and topping with warmed puréed black cherries with a dash if almond extract. Hello yummy!

  9. Dear Hayley, first of all thank you, thank you, thank you! But, to the point (I am well aware of your time constraints!). You mention teff here, which I am glad to read as I love the flavour of it, but it doesn’t appear on the grains list as allowed in any phase. Can we have it during the 28 days?

  10. I tried this this morning they are good with a blueberry syrup. Is buckwheat a nut? I don’t see it on the list of approved foods for phase three. On the app it says nut flours – so just wondering if that’s what this would be.

  11. I don’t really understand the point of this recipe. Firstly, someone has said further up that “it isn’t specifically designed for the FMD diet”. So why put it on the FMD diet blog? The only reason we’re all on here looking for recipes is because we’re on the FMD diet.

    - the recipe calls for 1 egg – we are not allowed eggs on P1
    - the recipe calls for almond milk – we are not allowed almond milk on P1
    - it calls for buckwheat flour – we are not allowed this on P3.
    - it also calls for grapeseed oil. We are not allowed any oil on P1.

    So in order to have these on P1, we have to substitute the almond milk for rice milk, use egg whites instead of whole eggs and we can’t use the oil to fry them.

    Call me picky, but wouldn’t it have been better to actually put a recipe on here for buckwheat pancakes that we CAN eat in one of the phases rather than one we CAN’T eat in any of the phases? Doh!

    • Hi Maureen. Haylie’s website and blog were begun well before the book was even released, so some recipes are generally healthy, and not specific to the diet itself. However, you can easily modify so that it fits.

  12. I came up with an awesome tasting recipe for pancakes! Please tell me it’s good for the diet!
    1 C rice flour
    1 tsp baking powder
    pinch of sea salt
    1 tsp cinnamon
    1/4 tsp nutmeg
    1 C cooked and mashed sweet potato
    2 eggs
    1 T olive oil (optional)
    3/4 C water (add more if needed)
    Combine all wet ingredients, then add wet ingredients. Cook on nonstick pan. Makes 12 medium sized awesomely delicious pancakes.

  13. hi again! I’m confused. You say the recipe would be for two (20 lbs, phase 1 w/o oil and substituting rice milk) but the recipe calls for 1 c of flour. I thought flour serving was 1/4 c as per previous answers?

      • Now I’m really confused. I’m using the app and when I choose Buckwheat flour it says 1 serving is 3/4 Cup (I need to lose more than 40lbs). I know the servings should be 1 plus 50%. So that would make it 1/4 Cup plus 1/8 Cup no?

        • Hi Gigi. I’m going to have to check on that with the app. For me, I think about anything baked as I do about sprouted grain bread — I can have one slice of bread, and it’s pretty dense bread. So I try to keep any other portions about the same. So two pretty big pancakes. 3/4 cup of flour would mean you’d be eating almost the whole recipe of these pancakes, which doesn’t seen right.

  14. For those of you trying to use these for phase 3, these are horrible with almond flour. Will try the buckwheat flour on Monday!

  15. I found a bread made of rye-bran and linseed. Will it be allowed on phases 1 and 3? If so, how much will be allowed for breakfast on phase 1?
    Thank thou very much,

  16. I’m going to try making these tomorrow morning phase 3 appropriate. My plan is 2 parts almond flour and 1 part coconut flour and substituting in coconut oil. What do you use as a syrup?

    • There are no syrups on the diet. But you can make stewed fruit, such as the blackberries in the recipe above.

  17. Hello
    I’m new in this, I’m writing from Italy, I’m doing the diet since 5 days, it’s great!
    I wonder to oknow if the chickpea flour (ground chickpeas 100%) is considered protein. Thank you soooo much.

    • It would be a protein and a grain. About 3/4 cup has as many carbs as a cup of oats, and as much protein as 1/2 cup of beans.

    • The Ener-G uses potato starch, and potatoes are not on the diet. You could try using arrowroot powder in the same way — mix with a little water and use as a binder/thickener. That should work.

  18. I’m a beginner! Alas, I live in a rural area where there is only a WalMart to shop. The store does not carry Ezekiel Bread, nor any sprouted products; they will not special order. What do you suggest to substitute for the sprouted bread/tortillas etc.? Thanks for any help you can give.

  19. Thank you for clearing up the Phase 1 and 3. I love buckwheat and eat it all the time. For Phase 3 I was worried about nut flours as my partner wants to do this with me and he is allergic to nuts. If I can use chickpea flour or quiona flour that is helpful.

    Tip: Since quiona is ok for Phase 1 too buying one type of flour for a week is easier. Also found rice/quiona unsweetened “milk”. Delicious and better than just rice milk.

  20. Hi- in the narrative with the recipe, it says these are good for phase three is you use whole eggs, almond milk, and add oil, but I saw above that you said this flour is not appropriate for phase three- which is correct??

  21. Question a bout servings
    The buckwheat flapjacks with blackberry sauce page 38 has 1cup flour and 1 cup rice milk and is 2 servings
    The sweet potato pancakes page 40 has 1 cup flour and 1 1\2 cups rice milk and is 5 servings. Not sure if the sweet potatoes make a difference sine they are veggie and veggie is unlimited.

    • Hi Amanda. I think Haylie is taking the starchiness of the sweet potatoes into account. The amount of carbs in the rice milk really isn’t enough to make a substantial difference.

          • oh man I saw Sunday morning and just assumed sorry I should have read closer thanks

            for the pancakes in the cookbook for phase 3 (pg 154 Oatmeal almond berry)
            is the 1/2 cup almond flour and the 1 egg the protein?

            thanks so much

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