American Buckwheat Waffles

Waffles are delicious as a sweet or savoury snack for Fodmap, Gluten Free and Diabetic diets.

Visiting my mother soon after she had moved house we rediscovered the waffle iron. We became a little sentimental and dug out the family waffle recipe and started a little cooking experiment. Mum has been a huge influence in the development of my interests in cooking and nutrition, introducing me to what were weird and wonderful food ideas in the 70s. So she was very interested in exploring Fodmap and Gluten Free possibilities for waffles.

After a few trials our preference was for the buckwheat waffle, having a distinctive, nutty type flavour. Buckwheat is not a grain but a grass, it is gluten free and can be a good substitute (or part substitute) for wheat. The buckwheat flavour and this style of cooking with the crispy texture become a good balance with rich foods and strong flavours.

The waffles were a great success. We started with a breakfast of waffles with plums stewed with star anise and continuing with a lunch of waffle, salad, hardboiled egg and blue cheese. So delicious, that they have become a bread replacement for mum. She freezes them in small batches, defrosting them as needed. A success all around.

For a soft centred waffle I separate the egg white and add them, whisked, as the final step and cooked to retain a pale colour. To achieve a crunchy exterior, if this is what you want, you will need to experiment with the temperature of your iron and the cooking time. As is often the way with pancakes the first batch of waffles stick a little to the pan. To minimise the likelihood of this occurring, before adding any waffle mix, oil the pan well and heat it, cool, wipe off the oil and re-oil it for the first batch.

Diets for which American Buckwheat Waffles are suitable:

Dairy Free, Diabetic, Fodmap, Gluten Free, Low Calorie, Low fat, Nut Free and Vegetarian Diets.


Preparation: 10 mins |Cooking: 15 mins|Serves: 6-8

140 gm (1 cup) buckwheat
2 tsp GF baking powder
250 ml (1 cup) soya milk*
½ tsp nutmeg
2 tbsp soya yoghurt*
2 tbsp vegetable oil
2 eggs, separated
1-2 tsp sugar or Stevia (optional)**
1 tbsp vegetable oil***


SIFT buckwheat, baking powder and nutmeg.
SEPARATE the eggs.
MIX soya milk, yoghurt, oil and egg yolk.
ADD milk mix to the flour.
WHISK the egg whites and fold in half at a time.
HEAT and grease the waffle iron.*****
ADD mix to the iron, spread to the edges. Close the iron and cook for about 3 minutes (depending on the texture you are wanting).


– Sweet options for waffles are many, try with fruit, lightly stewed with spice, eg spicy steamed plums or apple and ginger.
– Buckwheat and smoked fish are traditional combinations.


* For Fodmap diet you may need to replace the soya milk with low lactose milk or rice milk rice and the yoghurt with a little extra milk of your choice.
** Add a little sugar or Stevia for sweet waffles.
*** Substitute butter where appropriate.
**** This recipe may be cooked as piklets (like blinis) or pancakes.

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