For Baked Goods With 4 Times the Fiber, Swap All-Purpose Flour for This Pantry Staple

Photo: Stocksy/ J. Anthony
If you’ve been noticing more buckwheat products cropping up (pun intended) on grocery shelves this year, it’s no coincidence. In fact, Whole Foods Market named buckwheat a trending ingredient in their annual 2024 food trends report due to its rise in popularity as a cover crop that supports soil health and the bevy of nutrients the small but mighty seeds have to offer.

Of course, buckwheat is far from new. It’s been an integral part of many cuisines for centuries, particularly in Asia (think soba noodles). That said, Cathy Strange, the ambassador of food culture for Whole Foods Market, notes that customers are particularly drawn by the “appreciation for the way it’s grown and the health benefits it has.” Not to mention its unique flavor and texture that Strange says is ideal for the culinary uses of seasoned chefs, home cooks, and bakers alike.

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As such, new ways to use this staple ingredient—that’s loaded with plant-based protein and fiber—have further positioned buckwheat as one of the most versatile, delicious ingredients to support well-being. And while you can find buckwheat in many ready-to-eat products (two of Strange’s favorites are BAM Buckwheat Milk and Maine Crisp Buckwheat Crackers), today, we’re going all in with a decadent buckwheat brownie recipe made from scratch.

Buck-le up, fam, because this protein-rich buckwheat recipe is about to blow your taste buds away.

Why this buckwheat brownie recipe is so good (and good for you)

First things first: let’s talk buckwheat health benefits. Buckwheat, in its most basic form, comes in two types: buckwheat groats (the hulled seeds from the plant) and buckwheat flour (ground from the seed hulls). From a nutrition standpoint, whether in seed or flour form, you can expect to get a boatload of perks from this high-fiber, vegan-friendly, protein-rich, and naturally gluten-free ingredient.

In fact, one cup of buckwheat flour contains 12 grams of fiber and 15 grams of protein. (For comparison's sake, one cup of white all-purpose flour contains 13 grams of protein, but merely three grams of fiber.) “[Meanwhile], one cup of [cooked buckwheat groats] has around six grams of protein; that’s almost the amount of one large egg,” registered dietitian Eliza Savage, RD, previously shared with Well+Good.

Aside from its bevy of health benefits, buckwheat is also a beloved baking ingredient for Margarita Kallas-Lee, the executive pastry chef of the Michelin-starred restaurant group, Scratch Restaurants Group, as it helps add dense, but moist texture in her sweets. Kallas-Lee’s iconic buckwheat brownies are not only packed with gluten-free protein and fiber, but also are a rich source of antioxidants thanks to longevity-boosting dark chocolate. What more could you ask for from a brownie?

Lucky for us, Kallas-Lee shared the step-by-step buckwheat brownie recipe she’s well-known for, so we can make it at home—and it’s divine.

The best buckwheat flour for baking 

Before we jump into baking, Strange shared a few crème de la crème buckwheat flour products to keep your eyes peeled for at the supermarket. “Bob's Red Mill has been a leader in the alternative flour space for some time now, and I love their Buckwheat Pancake & Waffle Mix. The look and color of the buckwheat pancake mix has a visual appeal beyond the application that draws attention to the ingredient,” Strange says.

If you have leftover buckwheat pancake mix, Strange suggests using it to make buckwheat blinis topped with crème fraiche and caviar. Swoon. On the other hand, Bob’s Red Mills one-ingredient Organic Buckwheat Flour is ideal for making baked goods from scratch, like Kallas-Lee's buckwheat brownies. Brownie points scored! 

buckwheat brownies with sea salt
Photo: Margarita Kallas-Lee

Buckwheat brownie recipe 

Yields 12 large brownies


2 cups dark chocolate
1 cup sweet butter
4 eggs
1 3/4 cups brown sugar
1/2 Tsp reduced vanilla
1 cup almond flour
1/2 cup buckwheat flour
2 Tsp salt
1 Tbsp cacao powder
1/2 Tsp baking soda
Roasted white chocolate, or chocolate chips of your choice to taste
A pinch of cinnamon, nutmeg, clove, cardamom (optional)

  1. Preheat the oven to 325ºF with the convection fan on. If you do not have a convection oven, set your temperature to 350ºF.
  2. Melt the chocolate and butter together over a double boiler.
  3. In a large mixing bowl, add the eggs and whisk before adding brown sugar and vanilla.
  4. In another smaller bowl, add the buckwheat flour, almond flour, salt, baking soda, and spices of your choice. Whisk it all together.
  5. Once the chocolate and butter is melted, take it off the double boiler and let it cool slightly. Then, pour it into the egg mixture while whisking continuously to homogenize.
  6. Add the buckwheat flour mixture to the egg and chocolate, whisk to incorporate, and then pour the batter into a buttered nine by 15-inch baking dish. Bake in the oven for 10 minutes.
  7. After 10 minutes, rotate the pan, and bake for another 10 minutes. Repeat, and bake for five minutes. Finally, rotate the pan one last time and bake for five minutes.
  8. Turn the oven off, and let the brownies sit in the oven while the oven is cooling down for two to four minutes.
  9. Take the brownies out of the oven and let cool completely. Although, they’re great served warm too—simply add ice cream on top for a delicious vibe.

A few quick brownie-making pro tips:

  • Leave the butter out overnight: Makes melting the chocolate with the softened butter much easier.
  • Add flaky sea salt: Sprinkle the top of the brownies with finishing salt before baking them for a nice salty crunch.

Next up, fudge olive oil brownies:

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