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    Home » Recipes » Buckwheat Granola (Nut-Free)

    Published: Feb 1, 2018 · Modified: Sep 8, 2021 by Alicia This post may contain affiliate links.

    Buckwheat Granola (Nut-Free)

    Jump to Recipe Print Recipe
    Nut free granola in a jar next to a sheet pan

    This buckwheat granola is super crunchy and nut-free for a perfect compliment to breakfast or as a snack.

    A mason jar of buckwheat granola next to a sheet pan with extra granola

    Nut-Free Granola

    A good, pre-made granola that is Heal Your Headache diet compliant is one of the hardest things to find. All of them usually have nuts, even the ones labeled as "seed granolas". What. The. Heck. I'm always surprised by this because there seems to be a good amount of people with nut allergies, my sister-in-law being one of them (hi Libby!). For those of us with migraine, the science behind avoiding nuts in Heal Your Headache is that they are high in tyramine and/or histamine, particularly walnuts, cashews, and pecans.

    A bowl of uncooked oats and buckwheat groats mixed with seeds

    Buckwheat Groats for Granola

    I was inspired to create this recipe while we were in LA. Of course all the restaurants there seem to cater to special diets! One of the places we visited for breakfast had buckwheat granola on the menu and I was intrigued. I thought I had never had buckwheat in my life, but it turns out that buckwheat is the main ingredient in Japanese soba noodles. Don't let the name fool you, buckwheat is not actually a grain but a seed. It is not only gluten-free, but also is shown to lower blood pressure and relieve symptoms of Type II diabetes. It contains 11-14 grams of protein for every 100grams, making it a better option for breakfast than most grains. Another positive for migraineurs is that it contains a good amount of magnesium as well. Have I sold you on buckwheat yet?

    Toasted Buckwheat vs Kasha

    This recipe is extremely easy. I even made it this morning while I was feeling a little under the weather. I suppose this means no one else in my family will be eating it which was my ultimate plan all along! The most difficult part is picking out your buckwheat. DO NOT GET TOASTED BUCKWHEAT AKA "KASHA". I made this mistake the first time thinking pre-toasted would add flavor, but it was like eating rocks. I can usually find them in the bulk section of my grocery store if you feel like testing them out before buying a big package. You'll want ones like these.

    Tomorrow I'll have a recipe for a banana-free acai bowl that you can put this granola on!

    A baking sheet of uncooked buckwheat granola on parchment paper

    A mason jar with granola on a marble table

    Other Breakfast Recipes

    Vanilla Chia Pudding
    Anti-Inflammatory Smoothie
    Cherry Vanilla Smoothie
    Buckwheat Pancakes
    Maple Drop Biscuits

    A wooden spoon scooping buckwheat granola from a sheet pan

    Buckwheat Granola (Nut Free & Allergy Friendly)

    This crunchy recipe is gluten-free and nut-free, perfect to top on oats, smoothie bowls, or just have as a snack!
    5 from 5 votes
    Print Pin Rate
    Course: Breakfast, Snack
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 45 minutes
    Total Time: 55 minutes
    Servings: 12 servings (3 cups)
    Calories: 144kcal
    Author: Alicia

    Ingredients

    • 1-½ cups gluten-free rolled oats
    • ¾ cup buckwheat groats (NOT kasha)
    • ½ cup unsalted sunflower seeds
    • ¼ cup unsalted pumpkin seeds
    • 3 tablespoon oil of your choice canola or coconut (if you can tolerate) are recommended
    • 3 tablespoon honey
    • 1 teaspoon cinnamon
    • 1.5 teaspoon alcohol free vanilla extract
    • ¼ teaspoon kosher salt
    US Customary - Metric

    Instructions

    • Preheat oven to 300. Combine dry ingredients and stir. Add oil, vanilla, and honey and stir until thoroughly combined.
    • Prepare baking sheet by covering with parchment paper. Spread granola in even layer on sheet. Bake for 45 minutes total, stirring granola every 15 minutes to brown evenly.
    • Remove from oven and cool. Can be stored in an airtight container, however it probably won't last very long because it will be gone before you know it!

    Nutrition

    Serving: 0.25cup | Calories: 144kcal | Carbohydrates: 16g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Trans Fat: 1g | Sodium: 91mg | Potassium: 111mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 12mg | Iron: 1mg
    Tried this Recipe? Tag me Today!Mention @thedizzycook or tag #thedizzycook!
    « Pantry Staples for the Heal Your Headache Migraine Diet
    Acai Bowl Without Bananas »

    About Alicia

    Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More

    Reader Interactions

    Comments

    1. Lu says

      September 08, 2021 at 12:05 am

      Looks delicious but one serving for 586 calories! I’ll have to pass on this one

      Reply
      • Alicia says

        September 08, 2021 at 10:05 am

        The calculations were off from the program I used. If that's something that's important to you, I recommend calculating your own calories per serving. These things are never super accurate. On any website.

        Reply
        • Lu says

          September 15, 2021 at 8:24 pm

          Thank you for fixing it

          Reply
    2. Jenny says

      October 13, 2020 at 3:11 pm

      Hi Alicia! I bought all the ingredients to make this but I just realized I didn’t buy gluten-free oats ????. Do I need to get a new bag?

      Reply
      • Alicia says

        October 13, 2020 at 6:06 pm

        Hey Jenny - it doesn't matter unless you have a gluten allergy. No worries! 🙂

        Reply
    3. Anne says

      September 09, 2020 at 3:27 pm

      It sounds great, but I'm wondering where the sodium comes from? Most of the ingredients seem salt free..I'm going to make this, but .I'm trying hard to watch my sodium, so I'm just wondering. Thanks

      Reply
      • Alicia says

        September 10, 2020 at 2:28 pm

        Hi Anne, I tell people this all the time, but just ignore the sodium counts that the nutritional info gives ESPECIALLY if you're using for Meniere's. I use a program that calculates it, so if they happen to use the sodium count for a salted sunflower seed instead of what I use then it throws the whole count off. I find it runs very high compared to calculating yourself. I tend to use products that are low sodium as well.

        Reply
    4. Amy McNally says

      January 08, 2019 at 11:37 am

      5 stars
      This has become my go-to snack, Alicia, so thank you. Unfortunately, the whole family loves it, so the bin empties too fast!

      Reply
      • Alicia says

        January 12, 2019 at 11:15 am

        It's my family's favorite too. 🙂

        Reply
    5. Elaine Gordon says

      December 15, 2018 at 9:03 am

      5 stars
      Make this every week! Love it!

      Reply
      • Alicia says

        December 18, 2018 at 5:58 pm

        Yay, so happy to hear!

        Reply
    6. Casey says

      September 24, 2018 at 3:38 pm

      5 stars
      Addictive

      Reply
    7. Ann K Wolf says

      September 09, 2018 at 4:46 pm

      5 stars
      I love this granola! It is my work-week go-to breakfast with plain yogurt and berries. I have made it 3 or 4 times and have used both canola oil and coconut oil. Haven't noticed any difference. So happy to have a great granola that is nut-free and not too sweet.

      Reply
    8. Brittany Moffatt says

      September 02, 2018 at 6:19 pm

      5 stars
      This granola is pretty decent. I have not been able to find buckwheat groats (will have to look online), so I substituted them with stone ground oats. Still good, just cut down the cook time by 5-7 min. I also use agave instead of honey. I’ve made this a few times and the last time I did I doubled the cinnamon and added a tablespoon of agave.

      Reply
      • Alicia says

        September 03, 2018 at 9:51 am

        I'm glad you enjoyed it! The buckwheat really makes this recipe fantastic because it adds that extra crunch. Sometimes I have to get it on amazon, but if you get the two pack it's a pretty good price here.

        Reply

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

    About The Dizzy Cook

    Trending Recipes

    • Creamy Boursin Pasta
    • Mediterranean Baked Halibut
    • Air Fryer Flank Steak
    • Grilled Bok Choy
    • Crustless Chicken Pot Pie
    • Chicken Zucchini Poppers with Creamy Cilantro Sauce

    Get New Posts via Email

    Subscribe for new recipes, tips, and discounts.

    Popular Summer Recipes

    • Crustless Blueberry Pie
    • Vanilla Ice Cream Pie
    • Slow Cooker Pork Shoulder
    • Dry Rub Oven Ribs (Baby Back)
    • Creamy Sweet Corn Pasta
    • Grilled Bok Choy

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