fbpx Maple and Buckwheat Granola | Recipe from our Dietitian Nutritionist | TeamNutrition


Maple and Buckwheat Granola

Did you know that buckwheat is a gluten-free grain? In addition, ancient grains such as amaranth, barley, buckwheat, kamut, millet and quinoa contain fibers, vitamins, minerals and healthy fats when eaten whole.


10 minutes


25 minutes


35 minutes


12 portions


  • 375 ml (1 ½ cups) old-fashioned oat flakes (large flakes)
  • 125 ml (½ cup) roasted buckwheat (kasha, see note)
  • 125 ml (½ cup) mixed nuts of your choice, coarsely crushed (we used pecans and cashews in this version)
  • 80 ml (⅓ cup) maple syrup
  • 60 ml (¼ cup) ground flax seeds
  • 45 ml (3 tablespoons) chia seeds
  • 45 ml (3 tablespoons) crunchy peanut butter, natural
  • 5 ml (1 teaspoon) ground cinnamon
  • 1 pinch of salt
  • 80 ml (⅓ cup) dried cranberries, halved


If you don't have kasha, simply dry-roast the white buckwheat grains in a pan over medium-high heat, without adding any fat, until the grains are well toasted.

For a low FODMAP version, avoid cashews, pistachios and the dried cranberries from the recipe.

If you require a strict gluten-free diet for health conditions, be sure to choose certified gluten-free ingredients.


  1. Preheat the oven to 325°F (160°C).
  2. In a large bowl, mix all ingredients (except cranberries) until well mixed.
  3. Spread mixture evenly on a non-stick baking sheet.
  4. Bake for 25 to 30 minutes or until nuts are toasted, stirring granola once or twice during cooking.
  5. Remove from the oven, add cranberries and cool before serving.


Nutritional value (per serving):

Calories: 142 calories
Fat: 7 g
Carbohydrates: 19 g
Fiber: 3 g
Protein: 4 g
Sodium: 41 mg

Can be stored up to one month in an airtight container at room temperature.

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