Buckwheat flour is milled buckwheat which is actually a seed and not a grain making it naturally gluten free. I’ve used Buckwheat groats in porridge, Buckwheat flakes in granola and buckwheat flour in crepes.


The flour has a strong almost nutty taste to it which works wonderfully with tons of seeds. This muffin is more wholesome than most. Apple sauce is used to replace most of the oil and it is packed with seeds and flaxseed meal for a crunchy texture. The only negative is that it still does contain quite a bit of sugar. As the flour is quite strong tasting, these muffins don’t come out tasting overly sweet at all. Perhaps next time I will try to reduce the processed sugar by using more dates blended into a more natural sweetener. Either way they are a wholesome and filling muffin.


Gluten Free 1000 Seed Buckwheat Muffins

Gluten Free | Dairy Free | Nut Free 100% gluten free these 1000 seed buckwheat muffins are nutty, dense and a healthy quick breakfast snack.
Course: Snacks
Dietary: Dairy Free, Nut Free, Refined Sugar Free, Vegetarian
Servings: 12 muffins


  • 1/2 cup pitted dates
  • 1 cup unsweetened apple sauce
  • 1/4 cup rice milk
  • 2 tbsp coconut oil melted
  • 1 1/2 tsp vanilla extract
  • 1 large egg seperated
  • 1 large egg white
  • 1 cup mixed seeds (I used a combination of sesame seeds, pumpkin seeds, poppy seeds and sunflower seeds)
  • 1 cup sugar divided
  • 1 3/4 cup buckwheat flour
  • 1/4 cup flaxseed meal
  • 2 tsp baking powder
  • 1/2 tsp Salt
  • 1/8 tsp cream of tartar

You will also need

  • 1 12 hole muffin/cupcake tin
  • 12 muffin / cupcake liners
  • food processor or blender
  • stand mixer with whisk attachment


  • Preheat oven to 180°C and line a 12 muffin / cupcake tin with liners. Set aside.
  • Blend dates with 1/2 cup water in a blender or food processor until very smooth.
  • In a medium bowl combine blended dates together with the apple sauce, rice milk, coconut oil, vanilla extract, egg yolk, and 3/4 cups sugar. Set aside.
  • In a small bowl, stir together the buckwheat flour, flaxseed meal, baking powder and salt. Add in the seeds, leaving out 2 Tablespoons to sprinkle on top of the muffins. Set aside.
  • Beat egg whites with cream of tartar using an electric beater on high speed until foamy. Gradually add the remaining 1/4 cup sugar and beat until soft peaks form.
  • Fold whites into the wet mixture. Fold the wet mixture into the flour mixture until just blended.
  • Divide the batter between the prepared muffin tins and sprinkle with the remaining 2 tablespoons of mixed seeds.
  • Bake muffins for 22-25 minutes, or until just firm to touch and edges are golden.
  • Cool for 5 minutes then remove muffins and allow to completely cool on a wire rack.


Nutrition per muffin: 240 calories |36g carbohydrates (21g sugar) | 9g fat |6g protein
If you are not gluten sensitive or cannot find buckwheat flour you can replace with regular flour.
If the dates are hard, soak them in the water for 5-10 minutes before blending to make them softer.



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