• 2 cups buckwheat groats (do not confuse with kashi, which are toasted buckwheat groats)
  • 3-4 cups water
  • 3 tbsps apple cider vinegar or lemon juice
  • ¾ cup milk
  • 3 tbsp maple syrup *optional
  • 3 eggs separated
  • 1 tbsp vanilla
  • 1 tsp baking soda
  • ¾ tsp salt
  • coconut oil for cooking


Step 1
Put buckwheat groats in a bowl with the water and apple cider vinegar. Soak for at least 10-12 hours, or you can change the water and keep soaking for another day/night. The water will be a slimy consistency which is how it’s supposed to be.

Step 2
Put all ingredients except egg whites into your blender or food processor and blend until smooth.

Step 3
In a separate bowl, whip egg whites until soft peaks form.

Step 4
Add the batter to the egg whites and fold together gently.

Step 5
In a stainless steel or cast iron frying pan melt coconut oil over medium heat. Test heat by flicking a tiny bit of water onto the pan – the water should bubble slightly when it’s hot enough.

Step 6
Pour in desired amount of pancake batter and flip once bubbles have formed over the entire pancake.

Step 7
Add your favorite toppings and serve.

Makes roughly 9 pancakes in total. If you can’t eat all the batter, store it in the fridge for 2-3 days for fresh pancakes on demand.


Recipe obtained from Dr. Kira Frketich, Mount Vista Health Care Centre, (2022).