Buckwheat Pancakes

These gluten-free buckwheat pancakes have an earthy, nutty flavor. Grapefruit adds a nice amount of fruity sweetness in addition to applesauce, which helps to sweeten the pancakes while keeping sugar in check. Top with Greek yogurt and more maple syrup if desired.

Buckwheat Pancakes
Photo: Photographer: Jen Causey, Prop Stylist: Christina Daley, Food Stylist: Emily Nabors Hall
Active Time:
25 mins
Total Time:
25 mins


  • 2 large red grapefruits, divided

  • 5 teaspoons honey, divided

  • 1 ¼ cups buttermilk

  • 6 tablespoons unsweetened applesauce

  • 1 large egg

  • 1 ½ cups buckwheat flour (see Tip)

  • 1 teaspoon baking powder

  • ½ teaspoon baking soda

  • teaspoon salt


  1. Zest 1 grapefruit to get 1 1/4 teaspoons zest; reserve the zest in a medium bowl. Using a knife, remove and discard the peel and pith from both grapefruits. Working over a small saucepan, slice the grapefruits into segments, squeezing the juice into the pan and transferring the segments to a plate. Stir 1 teaspoon honey into the grapefruit juice; bring to a simmer over medium-low heat. Simmer, stirring occasionally, until warmed through, about 3 minutes. Remove from heat. Stir in the reserved grapefruit segments; cover and set aside.

  2. Add buttermilk, applesauce, egg and the remaining 4 teaspoons honey to the reserved grapefruit zest in the medium bowl, whisking just until combined. Whisk in buckwheat flour, baking powder, baking soda and salt; let stand for 5 minutes.

  3. While the batter stands, heat a large nonstick skillet over medium heat. Coat with cooking spray and dollop about 1/4 cup batter per pancake into the skillet (about 3 pancakes per batch). Cook until the edges are dry and bubbles form on the surface, 90 seconds to 2 minutes. Flip and cook until golden brown, about 30 seconds. Repeat the process with cooking spray and the remaining pancake batter, reducing heat as needed if the pancakes are browning too quickly.

  4. Divide the pancakes among 4 plates. Top with the grapefruit syrup.


Buckwheat flour is made from whole-grain buckwheat. This rich, gluten-free flour comes in light and dark versions. The darker flour has a bolder, nuttier flavor. Find it in the baking aisle of your supermarket.

Nutrition Facts (per serving)

287 Calories
6g Fat
50g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 3 pancakes & about 1 Tbsp. syrup
Calories 287
% Daily Value *
Total Carbohydrate 50g 18%
Dietary Fiber 9g 32%
Total Sugars 23g
Added Sugars 7g 14%
Protein 11g 22%
Total Fat 6g 8%
Saturated Fat 2g 10%
Cholesterol 55mg 18%
Vitamin A 1615IU 32%
Vitamin C 39mg 43%
Vitamin D 50IU 13%
Vitamin E 1mg 4%
Folate 27mcg 7%
Sodium 466mg 20%
Calcium 148mg 11%
Iron 2mg 11%
Magnesium 21mg 5%
Potassium 507mg 11%
Zinc 1mg 9%
Vitamin B12 1mcg 42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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