Fluffy Buckwheat Hemp Pancakes (GF & DF option)
These Fluffy Buckwheat Hemp Pancakes are a grounding, fibre-rich breakfast that can be made gluten free and dairy free, depending on your needs. They’re light and pillowy, but built on wholefood ingredients that support gut health, hormones, and mood—without the mid-morning crash. The main ingredient, buckwheat, is naturally higher in protein making it the perfect addition to a hearty satiating breakfast. Perfect for those mornings when you want to indulge but don’t want to skip out on nutrition.
Buckwheat is naturally gluten free and technically a seed, not a grain, making it the ideal option for many people with Coeliac or a wheat sensitivity. It’s rich in fibre and plant compounds that help support healthy blood vessels, circulation and more stable energy across the day. Hemp seeds contribute complete plant-based protein and anti-inflammatory fats, helping to keep you feeling satisfied for longer and supporting hormone production and nervous system regulation.
These pancakes are also a gentle way to increase fibre for your gut microbiome, especially when paired with toppings like stewed apples, natural live-cultured yoghurt (or coconut yoghurt) and an extra sprinkle hemp seeds. A higher-fibre breakfast has been linked to more balanced blood sugar, fewer “hangry” moments, and a more even mood across the day—key foundations I look at clinically for menstrual and nervous system health.
Because the batter comes together quickly, they’re ideal for slow weekend mornings or batch-prepping for the week. You can cook a double batch and store leftovers in the fridge or freezer, then reheat in a toaster or pan for busy days when you still want something nourishing and satisfying. My daughter and I usually make these on a Sunday and then have breakfast sorted for our busy mornings!
Fluffy buckwheat and hemp pancakes packed with protein and fibre for a delicious breakfast without skipping out on your nutritional goals.
Ingredients:
1 & ¼ cup (295mL) milk of choice (I used organic soy)
2 tbsp lemon juice or apple cider vinegar
1 cup buckwheat flour
½ cup all purpose wholemeal flour (or buckwheat/oat flour if GF)
4 tbsp melted butter (I used non-dairy butter)
1tbsp brown or coconut sugar
¾ tsp baking soda
1 large egg
1 tsp vanilla extract
½ tsp sea salt
¼ cup hemp seeds
*This recipe produces roughly 11-12 pancakes.
Instructions:
In a seperate bowl, mix milk and lemon juice (or ACV) and put aside for later use. This will mimic a buttermilk mixture for the pancakes.
Whisk buckwheat flour, wholemeal flour, coconut sugar, hemp seeds, baking soda & salt in a big mixing bowl until combined.
Whisk egg and vanilla into the milk mixture and let thicken.
Making a well in the centre of the flour mixture, pour milk mixture and melted butter into the well and stir with a fork. Stir until all large clumps are gone, a few small clumps is OK.
Heat frying pan and coat with oil/butter. Using a tablespoon, pour batter into pan to cook with 2 tablespoons = 1 pancake. When the edges of the pancake are solid and bubbles start to form on the surface of the pancake it is time to flip. Cook for an additional 1-2mins.
Serve immediately with stewed fruits, yogurt, honey. Or put aside in a container to keep in the fridge for up to a week or freezer for 6 weeks.
Naturopathic Benefits of Buckwheat & Hemp
From a naturopathic perspective, these pancakes perfectly encapsulate how to maintain health without skipping out on the small delicious joys food as to offer.
Blood sugar and hormones: Pairing proteins from buckwheat and healthy fats from hemp seeds helps slow glucose release, supporting more balanced insulin responses, stressed responses and steadier hormones, particularly across the menstrual cycle.
Gut and digestion: Fibre from buckwheat, hemp, and any added seeds or fruit supports healthy bowel function and feeds beneficial gut bacteria, in turn protecting a thriving gastrointestinal microbiome ecosystem.
Nervous system and mood: Stable blood sugar, adequate protein and essential fatty acids are core foundations for more regulated energy and mood; many people notice fewer afternoon crashes when breakfast includes protein and fibre like this.
These pancakes are also highly adaptable—swap to gluten-free certified oats or keep strictly buckwheat-based, use plant-based milk, and adjust toppings to suit your body and preferences. That flexibility honours the naturopathic principle that your unique body needs a unique version of nourishment.
This recipe is perfect for those who struggle with:
not getting enough fibre
eating a diverse range of grains and fibres
chronic constipation
recovering after one or multiple courses of antibiotics
intestinal dysbiosis
fatigue or low energy
coeliac disease or gluten sensitivity
Or those just looking to boost their nutrient intake and diversify their diet! This recipe is a supportive dietary addition and not a cure for any specific condition. It should be part of a holistic approach that may include other dietary changes, lifestyle modifications and/or medical treatment as recommended by a qualified healthcare professional.
