Kasha is a very nourishing gluten free breakfast cereal made from buckwheat groats.  Buckwheat is actually not a grain, so it is a great gluten free food that is full of fiber and nutrients!

At the grocery store, the groats come in two different forms – raw and already toasted.  Choose the toasted groats if you want a deep, earthy flavor; choose the raw groats if you prefer to do the toasting yourself or want to soak them prior to cooking.

The whole purpose of soaking grains, nuts and seeds is to decrease the phytate content of the food. Phytates interfere with the absorption of iron, zinc, copper, calcium and phosphorus in the body.

Old-Fashioned Kasha Gluten Free Breakfast Cereal


The Soaking Process

  • 1 cup raw buckwheat groats
  • 2 cups water


Soak groats in water overnight or up to 24 hours. Then rinse and drain the groats, and set aside for use in kasha recipe.

Ingredients for the Kasha Gluten Free Breakfast Cereal

  • 1 cup previously soaked buckwheat groats, or 1 cup toasted buckwheat groats
  • 1 egg
  • 2 cups water


In a medium-sized bowl, add egg to the buckwheat groats. Mix thoroughly to coat the groats with the egg. Let sit a few minutes to enhance the process. Add the groats-egg mixture to a large iron skillet. Then cook on medium high heat for 3-5 minutes, until each groat is separated from the other, stirring continually. When each groat is separate, add water. Cover and cook for about 15 minutes with heat on low. Stir occasionally. Serve warm with almond milk.  Makes enough for about 6 people.

*Optional: add chopped almonds or pumpkin seeds on top for additional flavor and nutrition.

Buckwheat groats can also be served as a side for lunch or dinner in place of potatoes or rice. Leave me a comment and let me know what creative ways you have found to use this nutritious and versatile food!

For more delicious recipes like this one, check out the gluten free Candida Diet Cookbook!

Written by Whitney Frazier
Whitney Frazier has spent more than 10 years helping thousands of people all over the world find better health with her deliciously simple recipes for use on the Candida Diet. She regularly posts articles, topics and recipes on yeast free living and personally answers questions on the Candida Diet Facebook Page.