A healthy buckwheat pancake, in the perfect “little hand sized” package – mini muffins!
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I’m pretty sure I get more excited about the girls’ birthdays than they do 🙂 I love remembering being pregnant with them and experiencing their birth stories, and telling them about how they were when they were babies! This sweet and spunky middle kiddo of mine turns 8 next week, and we started celebrating a little early with a fun breakfast idea that is totally up her ally…
On. The. Go.
If you look up busy bee in the dictionary, I’m pretty sure Claire’s picture would be right next to it. From the day I felt her strong, *non-stop* kicking in utero, to her blazing fast, “sunny-side up” delivery, never-ending toddler years, and now these smart as a whip school age years, we are definitely kept on our toes with this one, and on-the-go breakfasts have become a specialty of mine in her honor.
Absolutely! While we love a slow start Saturday filled with a fluffy stack of pancakes, in reality, busy weekday mornings just don’t have room for that. Last year we created *the* pancake mini muffin – a perfect, portable substitute for that fluffy pancake stack. I hear from you guys all. the. time. about how much your kids love them, so I’m giving you another option to add to your rotation to get some new ingredients into the mix!
A new ingredient line-up…
So many of you have messaged me asking how to make my original pancake muffins egg free and/or grain free, so this version is dedicated to you. But wait! If you don’t happen to be a “free” anything household, these delicious buckwheat pancake muffins are still for you too! Food rotation is so important to get a variety of nutrients into your family. Eating the same thing over and over again can wear on the gut, and can create imbalance in your nutrient levels.
What is buckwheat?
Despite the sound of it’s name, buckwheat flour is ground up buckwheat seed – it’s a seed, not a grain! Many people that cannot tolerate gluten or grains can tolerate buckwheat, and it has a host of nutritional benefits. Buckwheat has an impressive protein content and is packed with essential minerals our bodies need to function at it’s best. Even if you can tolerate gluten/grains, it is a good idea to rotate your food around. Using the same flour day in and day out in your baking will wear on the gut. Change things up a little! The buckwheat gives these muffins a mildly sweet, nutty flavor, and the vanilla and warm coconut sugar make them taste like pancakes!
It is pretty tough to get a muffin to look like a muffin without eggs, my friends. Let alone feel like a muffin and taste like a muffin! But for some reason, I have found that buckwheat batters have some “stick” to them almost like a chia seed, so the egg binding isn’t always needed. And add in a bit of baking powder to react with an acid, and you’ve got yourself a nice puffy muffin top without the egg rise!
Little kids love to dip!
That is no secret to you, I’m sure, dear momma! So instead of dipping these little pancakes in a load of sugary maple syrup, we’re going to cut the sugar down and use some fruit, and then mix it with some fat to keep blood sugars balanced. Use whatever berries are in season near you, or thaw out some frozen berries to use if it is wintertime. The sauce takes no time at all to make, and you can customize it to your kids’ taste for sweet. If you have really littles in the house, I’d skip the added honey all together. If you have teens in the house used to sweeter foods, that touch of honey will really bring out the berry’s sweetness, and it will still be less sugar than dousing them in maple syrup before a school day.
Not just for breakfast!
This recipe as written fills my 48 cup mini muffin pan! That, my friends, is the epitome if the whole “cook once, eat twice” mantra so many of us try to live by on busy schedules. The girls enjoyed taking the leftovers from breakfast in their school lunch the next day topped with butter, and with a thermos of soup. They freeze fantastic too, so if you don’t have a need for the extras right away, just pop them in a freezer bag for another time.
A note on the soaking
If you are newer to the more traditional real foods movement, this whole soaking process is probably new to you. In a nutshell, soaking grains, legumes, nuts, and seeds is an ancient practice that helps reduce gut disturbing phytic acid, making digestion more sound over time. It takes only minutes to prepare, though remembering to get the flour soaking the night before is part of the process! And because I totally, and utterly understand that, I’m going to step out and be a little taboo for a minute…if you are a hardcore traditional foodist, you’ll want to cover your eyes for this part… Skip the soaking if that means you’ll make these instead of opening a box of cereal, dear momma. I’d rather have you make this healthy, nutrient dense breakfast for your kids without the soaking versus not making them at all. If you are totally into the soaking, go for it! I actually love it because it means most of the recipe is made the night before.
Gluten Free Buckwheat Pancake Mini Muffins With Berry Dipping Sauce :: Gluten Free, Grain Free, Egg Free, Dairy Free, Nut Free
FOR THE BUCKWHEAT PANCAKE MINI MUFFINS ::
- 2 cups buckwheat flour
- 2 cups coconut milk or raw milk
- 1 tbsp apple cider vinegar
- 1 tsp sea salt
- ¼ cup tapioca flour
- ¼ – 1/3 cup coconut sugar
- 2 tbsp melted butter or coconut oil
- 4 tsp vanilla extract
- 3 tsp aluminum free baking powder
FOR THE BERRY DIPPING SAUCE ::
- 1 cup berry of choice quartered if large like strawberries
- 2-4 tsp raw honey or coconut sugar depending on how sweet your berries are
- 1-2 tbsp butter optional if you don’t tolerate dairy
FOR THE BUCKWHEAT PANCAKE MINI MUFFINS ::
- The night before you want to make the muffins, put the buckwheat flour, milk, vinegar, and salt in a medium mixing bowl, and stir to combine. Cover with a lid and let the mixture soak overnight 7-10 hours. This soaking process helps break down the phytic acid in the buckwheat seed making it easier on digestion over time.
- The next morning, pre-heat your oven to 350 degrees, and spray a mini muffin tin with avocado oil spray or use mini muffin liners.
- Stir in the rest of the ingredients to the soaked batter, and spoon the batter into your prepared muffin tin.
- Bake the mini buckwheat pancakes at 350 degrees for 15 minutes (if you are making regular sized muffins, bake for more like 25-30 minutes). Let the muffins cool for a couple minutes, and then turn them out onto a cooling rack to cool completely. You can keep the muffins in an airtight container for 3-4 days, or in the freezer for months.
FOR THE BERRY DIPPING SAUCE ::
- Everything into a sauce pan over medium heat. Stir occasionally, letting the sauce simmer and break down for about 3-4 minutes. A potato masher helps this along well.
- Taste the sauce for sweetness, and then blend until smooth. The berry sauce will keep up to a week, chilled in the refrigerator.
That sauce looks absolutely divine! So perfect for this time of year.
I love this! I’ve never used buckwheat for anything but pancakes, and I’m excited to try it in a muffin. If I didn’t want to make the sauce, would the muffins work with some blueberries? Like a blueberry pancake?
What a perfect birthday breakfast! I’ve never tried pancakes in the form of muffins before, but it sounds great – no standing in front of the stove cooking each batch!
Love this recipe with buckwheat flour!! BUT your beautiful daughter is stealing the spotlight here ;-D
How yummy! Never made anything with buckwheat flour before so I’m going to need to try it!
I love soaking and the texture it provides! Never tried buckwheat soaking, now I want to.
Awww she’s absolutely special! And these mini muffins are so cute and perfect treats to celebrate her special day.
I love the idea of using a pancake batter for muffins! So simple and fun. My kids are going to love these. 🙂
These are adorable and love that they are finger food with a dipping sauce! Your daughter is so beautiful! Love the photos.
OMG! They look so good. I’m drooling just by looking at it!
They look delicious! And she’s so cute!!
These mini muffins are superb! Perfect for dipping and great for entertaining. Yum.
These sound fantastic! I have a handful of different flours at the house but not tapioca…would you suggest a substitute? Thank you!
Hi Kellie! The tapioca flour lends softness to mimic a gluten type feeling and texture that buckwheat doesn’t do very well. Arrowroot would provide the same texture.
What could be a suitable substitute for tapioca flour?
Hi Daphne! The tapioca flour lends softness to mimic a gluten type feeling and texture that buckwheat doesn’t do very well. Arrowroot would provide the same texture.
This is a great recipe, thank you for sharing.
These were so delicious and moist! Love that they are egg free and still so fluffy! Thank you!
Hi Andrea! I’m so glad you enjoyed them!
Hi! My son has a lot of allergies and these muffins look like they would be perfect for him. I just had a few clarifying questions before I make them… when you say coconut milk, is that the can or the carton that is in the fridge section? Could I grind buckwheat groats to make the flour? Would that make a difference? We don’t eat butter, but eat ghee. Would that be better than the coconut oil, or should I stick with the coconut oil? Sorry for so many questions! Thanks in advance for your help!
Hi Stephanie! No apologies! I used a coconut milk without any gums or fillers, so as long as you use that, you should get the same results. Thai Kitchen Simple or Aroy D are 2 brands that are just plain, pure coconut milk. Yes, you can grind the buckwheat groats finely into flour. Ghee should work just fine to swap for the coconut oil!
Thanks so much!! One last question… when you let the buckwheat soak do you leave it on the counter or in the fridge? thanks again!
Hi Stephanie! Just leave it on the counter!
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