How to Make Buckwheat Porridge (Vegan & High Protein)

Looking for a delicious breakfast that’s not only vegan but also high in protein? Buckwheat porridge is a fantastic option, packed with nutrients, fiber, and plant-based protein. Although buckwheat itself is protein-rich, adding ingredients like chia seeds, hemp seeds, and high-protein plant milk makes this meal a true protein powerhouse.

What Makes This Buckwheat Porridge Recipe High in Protein?

This recipe is designed to maximize protein content by incorporating a variety of plant-based, high-protein ingredients. Here’s a breakdown of the specific ingredients that make this breakfast both filling and protein-rich:

• Buckwheat Groats: Buckwheat itself is a pseudo-grain with a higher protein content than traditional grains like oats or rice. It also contains all nine essential amino acids, making it a complete protein source, which is uncommon in plant-based foods.
• Soy Milk: Using soy milk instead of water or other plant milks significantly boosts the protein content. Soy milk is one of the few plant-based milks with a protein profile similar to cow’s milk, providing about 7-8 grams of protein per cup.
• Chia Seeds and Hemp Seeds: Both of these seeds are nutrient-dense and packed with protein. Chia seeds contribute around 2 grams of protein per tablespoon, while hemp seeds provide approximately 3 grams of protein per tablespoon. These seeds also add beneficial omega-3 fatty acids, fiber, and a creamy texture.
• Flaxseed Meal: Adding flaxseed meal boosts both the protein and fiber content, helping you feel fuller longer. It also provides essential omega-3 fats and aids in digestion, rounding out the nutritional profile.
• Optional Toppings: Additional toppings like almond butter, sliced almonds, or peanut butter offer healthy fats and extra protein, further elevating the total protein content. These toppings make the porridge customizable and ensure it meets daily protein needs in a vegan-friendly way.

Ingredients

• 1 cup raw buckwheat groats (rinsed)
• 2 cups soy milk (or other high-protein plant milk like pea or hemp milk)
• 1 cup water
• 2 tablespoons chia seeds (for protein, fiber, and omega-3s)
• 2 tablespoons hemp seeds (adds an extra protein boost and creaminess)
• 1 tablespoon flaxseed meal (extra fiber and protein)
• 1 teaspoon vanilla extract
• 1 tablespoon maple syrup (optional, for sweetness)
• A pinch of salt

Optional Toppings for Extra Protein

• Fresh berries or banana slices
• Sliced almonds or chopped walnuts
• Peanut butter, almond butter, or sunflower seed butter
• Pumpkin seeds or additional hemp seeds

Step-by-Step Instructions

1. Rinse the Buckwheat Groats: Begin by thoroughly rinsing the buckwheat under cold water to remove any bitterness.
2. Combine Ingredients: In a medium saucepan, add the rinsed buckwheat, soy milk, water, chia seeds, hemp seeds, flaxseed meal, vanilla extract, and salt.
3. Bring to a Simmer: Place the saucepan over medium heat and bring the mixture to a gentle simmer. Once it starts to bubble, reduce the heat to low.
4. Cook the Porridge: Stir occasionally and allow the porridge to cook for 15-20 minutes, or until the buckwheat is tender and the mixture thickens. Adjust the consistency with additional milk if needed.
5. Sweeten and Flavor (Optional): If you prefer a touch of sweetness, stir in maple syrup or your preferred sweetener to taste.
6. Serve and Add Toppings: Divide the porridge between two bowls and top with your choice of high-protein toppings.

Recipe Variations for Buckwheat Porridge

• Chocolate Protein Buckwheat Porridge: Add a tablespoon of cocoa powder during cooking for a chocolate flavor. Boost protein by mixing in a scoop of vegan protein powder. Top with banana slices and almond butter for a delicious, protein-rich meal.
• Berry Almond Buckwheat Porridge: Add fresh or frozen berries in the last few minutes of cooking. Top with sliced almonds and a drizzle of almond butter for extra protein and a hint of sweetness.

Tips for Making Buckwheat Porridge Taste Better

If you’re new to buckwheat, it has a unique, nutty flavor. Here’s how to enhance it:

• Choose Creamy Plant Milk: Use soy or oat milk for a creamy base, which complements buckwheat’s natural texture.
• Add Natural Sweeteners: Maple syrup or agave can balance buckwheat’s earthy flavor without adding refined sugar.
• Incorporate Toppings with Texture: A variety of textures (like crunchy nuts or creamy nut butters) adds dimension and enjoyment to every bite.

Health Benefits of Buckwheat Porridge

Buckwheat’s benefits extend beyond protein:

1. Complete Plant Protein: Buckwheat contains all nine essential amino acids, making it an excellent protein source for vegans.
2. Rich in Fiber: This meal is high in fiber, aiding digestion and keeping you full longer.
3. Packed with Antioxidants: Buckwheat is a source of rutin, a plant compound that supports heart health.
4. Naturally Gluten-Free: A safe and nutritious option for those with gluten sensitivities.
5. Low Glycemic Index: Provides a slow release of energy, perfect for a sustained morning boost.

Final Thoughts

Learning how to make buckwheat porridge is easy, and this protein-rich vegan version is a fantastic addition to any breakfast routine. Try it with different toppings and variations to keep it interesting. This porridge is a versatile, nutrient-dense meal that’s bound to become a breakfast favorite.

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• High-Protein Quinoa Breakfast Bowl (Vegan & Gluten-free)
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High Protein Buckwheat Porridge

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Course Breakfast

Servings 2

Calories 400 kcal

Equipment

• Medium Saucepan
• Measuring Cups and Spoons
• Spoon for stirring
• Small bowls for toppings

Ingredients

  

• 1 cup of raw buckwheat groats rinsed
• 2 cups of soy milk or other high-protein plant milk like pea or hemp milk
• 1 cup of water
• 2 tbsp of chia seeds for protein, fiber, and omega-3s
• 2 tbsp of hemp seeds adds an extra protein boost and creaminess
• 1 tbsp of flaxseed meal extra fiber and protein
• 1 tsp of vanilla extract
• 1 tbsp of maple syrup optional, for sweetness
• A pinch of salt

Optional Protein Boosters

• Sliced almonds or chopped walnuts
• Peanut butter almond butter, or sunflower seed butter
• Pumpkin seeds or additional hemp seeds
• Fresh berries or banana slices

Instructions

 

• Begin by thoroughly rinsing the buckwheat under cold water to remove any bitterness.
• In a medium saucepan, add the rinsed buckwheat, soy milk, water, chia seeds, hemp seeds, flaxseed meal, vanilla extract, and salt.
• Place the saucepan over medium heat and bring the mixture to a gentle simmer. Once it starts to bubble, reduce the heat to low.
• Stir occasionally and allow the porridge to cook for 15-20 minutes, or until the buckwheat is tender and the mixture thickens. Adjust the consistency with additional milk if needed.
• Sweeten and Flavor (Optional): If you prefer a touch of sweetness, stir in maple syrup or your preferred sweetener to taste.
• Serve and Add Toppings: Divide the porridge between two bowls and top with your choice of high-protein toppings.

Notes

Nutritional Information (Per Serving)

• Protein: ~20 grams
• Carbohydrates: ~50 grams
• Fat: ~12 grams
• Fiber: ~10 grams

Keyword high protein diet, high protein recipe, high protein vegan breakfast