This buckwheat granola is super crunchy and nut-free for a perfect compliment to breakfast or as a snack.
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.
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!
Other Breakfast Recipes
Vanilla Chia Pudding
Anti-Inflammatory Smoothie
Cherry Vanilla Smoothie
Buckwheat Pancakes
Maple Drop Biscuits
Buckwheat Granola (Nut Free & Allergy Friendly)
Ingredients
- 1-1/2 cups gluten-free rolled oats
- 3/4 cup buckwheat groats (NOT kasha)
- 1/2 cup unsalted sunflower seeds
- 1/4 cup unsalted pumpkin seeds
- 3 tbsp oil of your choice canola or coconut (if you can tolerate) are recommended
- 3 tbsp honey
- 1 tsp cinnamon
- 1.5 tsp alcohol free vanilla extract
- 1/4 tsp kosher salt
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!
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?
Hey Jenny – it doesn’t matter unless you have a gluten allergy. No worries! 🙂
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
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.
This has become my go-to snack, Alicia, so thank you. Unfortunately, the whole family loves it, so the bin empties too fast!
It’s my family’s favorite too. 🙂
Make this every week! Love it!
Yay, so happy to hear!
Addictive
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.
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.
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.