Easy Overnight Buckwheat Parfait

by Angela (Oh She Glows) on June 14, 2012


All of these warm spring mornings have brought back my cravings for no-cook parfaits. Parfaits are one of my favourite summer foods because they are virtually effortless, don’t require a stove, and are different every time I make them.

Lately, I’ve been enjoying this breakfast quite a bit and it only dawned on me recently that maybe I should share it with you. Ok, well I knew I wanted to share it with you, but my real problem was stopping myself from inhaling it before I could snap some pictures! It was nothing short of a miracle that I restrained myself enough this morning to snap a few pics.

At night, I soak raw buckwheat groats in water separately from the chia seed, almond milk, and banana mixture. I did this because buckwheat groats get super slimy when soaked and I wanted to be able to rinse them very well before adding them to my breakfast. Soaking also makes it more digestible, but be sure to really chew the buckwheat. It’s easy to just swallow it down and then it doesn’t digest well, if you catch my drift.


After rinsing the buckwheat in the morning, I stirred it into my chia mixture. The soaked buckwheat remains crunchy and gives the overnight mixture a completely different texture than regular overnight oats. Mind you, it’s not crunchy in a break-your-tooth kinda way, but crunchy-soft if that makes any sense.


If you want, you can throw your toppings on and enjoy it in a bowl or you can layer it into a parfait like I did this morning. Whatever floats your boat!


In today’s parfait:

  • overnight buckwheat mixture
  • blueberries
  • strawberries
  • sliced banana
  • crumbled up Rustic Banana Oat Cake (made it yesterday and thought it would be nice in here…it was!)
  • cashew nut butter
  • Strawberry nut cream
  • Maple syrup drizzled on top


I tried hard to make my layers pretty for the camera. :)

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Other things you can add into your own parfait:

  • granola
  • crumbled up muffins/loaves
  • crumbled up granola bars
  • nuts/seeds
  • nut or seed butter
  • apple/pumpkin butter
  • dried fruit
  • shredded coconut
  • other fresh fruits
  • smoothies
  • banana soft serve
  • carob powder
  • mini dark chocolate chips
  • homemade chocolate sauce
  • chocolate avocado pudding
  • protein powder
  • etc


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Easy Overnight Buckwheat Parfait

Similar to vegan overnight oats, but with a fun, crunchy texture. Roll out of bed and enjoy this no-cook parfait all summer long with barely any effort at all. Buckwheat and chia seeds are both high in protein and fibre and chia seeds contain all kinds of healthy omega fats. Add in some fruit and you have yourself a well-balanced breakfast.

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Yield: 1 serving

overnight buckwheat:

  • 1/4 cup raw buckwheat groats (I buy them at Upaya Naturals and Whole Foods bulk bin), soaked in water overnight
  • 3/4 cup almond milk (I used 1 cup, but it was a bit too liquid-y)
  • 2 tbsp chia seeds (no subs)
  • 1 ripe large banana (mash half, chop other half)
  • 1/4 tsp cinnamon and vanilla extract, optional
  • rolled oats (optional)


1. Add the buckwheat groats into a bowl and cover with water. Stir. Place in the fridge overnight, or for at least a few hours, uncovered is fine.

2. In a separate bowl, whisk together the chia seeds, almond milk, banana, and optional cinnamon and vanilla. Whisk well until no chia clumps remain. Place in fridge overnight, uncovered is fine.

3. In the morning, rinse the buckwheat with cold water in a strainer until no slimy bits remain. Add rinsed and strained buckwheat into the chia mixture and stir well. Top with your desired toppings or make a parfait. Just before serving, drizzle a small amount of pure maple syrup on top to bring it all together.


Feel free to make this into a breakfast, snack, or even jazz it up for dessert.

Then grab a spoon and dig in!


Ok, so maybe I couldn’t wait after all…

For other no-cook summer breakfast recipes, check out my Raw Buckwheat breakfast Porridge (a big batch made in the processor), easy vegan overnight oats, and VOO Parfaits.

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Happy breakfast!

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{ 87 comments… read them below or add one }

Leanne @ Healthful Pursuit June 14, 2012 at 9:23 am

Crunchy-soft, that explains buckwheat! I think the worst thing was when I thought roasted buckwheat was the same as regular/raw buckwheat. I made a big bowl of porridge and it was horrendous! Never again.
I love that you’ve been using a gluten-free grain in your overnight parfaits. I’ve tried time and time again to eat oats and I react no matter what. So frustrating because oats are just so darn tasty.


The Mrs @ Success Along the Weigh June 14, 2012 at 9:24 am

I love the texture in all the layers. A party in the piehole! (Or I guess parfait hole?) I’m disturbed…is it the weekend yet? :)


Heather June 14, 2012 at 9:26 am

That looks soooooo good – you just made me hungry! I have to get back to WF and check out the bulk bin – it was empty of buckwheat groats when I went last week :(


Angela (Oh She Glows) June 14, 2012 at 9:30 am

You can probably blame me for that one…hah.


Heather June 14, 2012 at 9:35 am

Haha…..I will just have to check back often not that I need an excuse ;)


Angela (Oh She Glows) June 14, 2012 at 9:39 am

I can give you some on Saturday if you want!


Heather June 14, 2012 at 9:47 am

I might just take you up on that. Thanks!


Traci June 14, 2012 at 9:29 am

There you go again…. Making me hungry!


Cait's Plate June 14, 2012 at 9:29 am

Love parfaits! I never thought to use overnight oats as part of one but I love that idea!!


Angela @ Eat Spin Run Repeat June 14, 2012 at 9:34 am

Ooh I love that tall glass photo! My stomach is grumbling out of control right now. Haven’t had buckwheat in far too long but I think I’ll get some when I’m at Bulk Barn this weekend. Thanks for the great idea Ange! Had I been in your house this morning, there’s no way you’d have been able to snap any pics of this before it ended up in my belly lol!


Angela (Oh She Glows) June 14, 2012 at 9:40 am

Does BB carry buckwheat groats now?


Angela @ Eat Spin Run Repeat June 14, 2012 at 7:05 pm

Yep, mine does! They seem to come and go though.


Willow June 14, 2012 at 9:40 am

Oooh, nice! I love all your poridge/oat/parfait/breakfasts! Such good ideas! :)


Stephanie @ The Fitness Adventures June 14, 2012 at 9:40 am

“Ok, well I knew I wanted to share it with you, but my real problem was stopping myself from inhaling it before I could snap some pictures!”

This happens to me all the time!


Angela June 14, 2012 at 9:51 am

I always say that breakfast is the hardest thing to blog about!


Joanna June 14, 2012 at 9:47 am

Thanks Angela! I’ve had issues with overnight oats because I don’t like the kind of lack of texture, but this sounds absolutely perfect. Will try for sure!


Angela June 14, 2012 at 9:50 am

It’s fun to make one with an equal portion of rolled oats & buckwheat….then you have the best of both worlds: creaminess from the oats and crunch from the buckwheat. :)


Catalina @ Cake with Love June 14, 2012 at 9:52 am

The colors are so fresh and beautiful, this is one great summer brekfast!


Kale Crusaders June 14, 2012 at 9:59 am

I love buckwheat! This looks like an awesome departure from my steel cut oatmeal routine.

I’m sure it will taste just as awesome slightly heated on the stove in the morning. I like my oatmeal/porridge warm in the morning, what can I say? I’ll give both treatments a try!


Beth June 14, 2012 at 10:14 am

That looks delicious! Trying it tonight for tomorrow!


Katrina June 14, 2012 at 10:14 am

This is such a fabulous breakfast! Yum!


Caralyn @ glutenfreehappytummy June 14, 2012 at 10:20 am

happy breakfast indeed! that looks delicious! i love buckwheat, but have never had it like this before! thanks for sharing!


Liz @ Tip Top Shape June 14, 2012 at 10:23 am

Looks delicious!!! These really are great for summer :D


Erica { EricaDHouse.com } June 14, 2012 at 10:25 am

Think I finally have my excuse to try Buckwheat!


Becca June 14, 2012 at 10:35 am

Ugh, your Rustic Banana Oat Cake is my FAVORITE recipe from the blog. To eat in a VOO would be heaven. Thanks for the idea!


jo @ includingcake June 14, 2012 at 10:50 am

i’m really intrigued to try this…I have a huge bag of raw buckwehat but always grind it into flour. I’ve never thought to use it as groats!


Jocelyn @ Peace Love Nutrition June 14, 2012 at 10:59 am

Yum! This is my favorite breakfast- filled with lots of nutritious mineral and vitamin rich foods


Kelly June 14, 2012 at 11:15 am

Can you use steel cut oats??


Averie @ Averie Cooks June 14, 2012 at 11:35 am

Crunchy-soft..yes! And those berries are gorgeous. I want to just cherry pick those right off the top :)


Lauren June 14, 2012 at 11:39 am

Hi Angela,
This looks really good! My husband and I have had your buckwheat porridge recipe multiple times and we both love it! Do you ever cook it? I was thinking of putting it in a pot the night before, bringing it to a boil, and then shutting it off and letting it sit that way overnight. I just thought it might soften it even more…let me know if you have any insight. Thanks!


Sam @ Fit for My Fork June 14, 2012 at 12:06 pm

I’ll definitely be trying this out this weekend!


Anna @ The Guiltless Life June 14, 2012 at 12:31 pm

I seriously just bought buckwheat for the first time so I’m glad to have something to do with it! I love me some parfaits, and overnight stuff makes life so much easier – I can think and prepare recipes much better at night when I’m wide awake than first thing in the morning ;).


[email protected] June 14, 2012 at 12:31 pm

Ooh I have been wanting to try buckwheat for awhile now, looks like this may be the recipe to get me to try it! It looks sooo good, especially the parfait! Yum!!!


Laura @ Sprint 2 the Table June 14, 2012 at 12:34 pm

I love doing these with barley. I’ll have to try buckwheat next. I like to mix in some almond flour or crushed hazelnuts with a pinch of cardamom and orange zest.


Kasandra June 14, 2012 at 12:35 pm

Yum – LOVE all the variations on vegan overnight oats I’ve been seeing! I love that they’re portable, too! Fresh blueberries and bananas for me :)


Kathleen @ KatsHealthCorner June 14, 2012 at 12:46 pm

I would TOTALLY get up in the morning for one of those!!! :D


Maryea @ Happy Healthy Mama June 14, 2012 at 1:09 pm

I could never do overnight oats, but I like the idea of trying it with something with a little more texture. Thanks!


janet @ the taste space June 14, 2012 at 1:09 pm

Looks great, Ange. Have you ever tried to dehydrate the soaked buckwheat? I’ve done that and it is perfect for chia breakfasts! They become super crunchy and totally unlike the cooked stuff, and perfect because no need to soak!


stacy01 June 14, 2012 at 1:10 pm

Wow! it’s yummy.Thanks for these tips on how to prepare it. I love to try this also.


Lisa @ The Raw Serenity June 14, 2012 at 2:28 pm

This looks amazing, I don’t blame you for eating it before taking photo’s. It must have taken some serious self control!
Thanks for sharing x


Grace @ Grace Dishes June 14, 2012 at 2:52 pm

Who wouldn’t want to wake up to that? It looks AMAZING and SO healthy.
Thanks for sharing the recipe. Berries are so gorgeous and delicious this time of year!


Laura June 14, 2012 at 3:01 pm

I really need to start switching up my breakfasts because these look absolutely delicious!


Eileen June 14, 2012 at 3:31 pm

Hmm–I’ve heard a lot about overnight oats and even chia seeds, but never buckwheat! Will have to give it a try–probably with some of the new & exciting summer fruit. :)


Liz @ IHeartVegetables June 14, 2012 at 3:35 pm

That looks so amazing! I love how vibrant those berries look!


eatingRD June 14, 2012 at 5:55 pm

Looks wonderful!! so cheery for the morning :) I’ve been experimenting with oat groats and have to try buckwheat groats now!


Moni Meals June 14, 2012 at 7:45 pm

Amazing, something I can eat all day every day for eternity. :-)


Kerry June 14, 2012 at 8:07 pm

I just recently discovered overnight oats, and they have quickly become a favorite. I also love buckwheat groats, so I know I’m going to love this breakfast! I make something similar to this and it’s really good – I like to soak buckwheat groats overnight and put them on top of a bowl of popped amaranth with some fruit and almond milk in the morning.


Lindsey June 14, 2012 at 8:17 pm

I’m going to try this….it looks really good. And strawberry season is here…perfect!!

So i can use whatever floats my groat? get it? hahaha…..yea…i’m cheesy…. the non dairy kind of course…okay…i’m stopping now….


Chelsea @ One Healthy Munchkin June 14, 2012 at 8:31 pm

I’ve had oatmeal for breakfast every day for the past 4 weeks… so I think it’s way past time for a change! Thank goodness I can always count on you for some awesome breakfast recipes. ;)


Adina June 14, 2012 at 8:46 pm

Ooh, yummy. Oatmeal parfaits sound delicious, too. What a good idea!


oceanside orthodontist June 14, 2012 at 8:49 pm

That’s a perfect-looking dessert! I’ve never had buckwheat, does it have a strong aftertaste than oats?


Sonal June 15, 2012 at 4:07 am

Yummm!!!! This looks so perfect for the weekend, dessert for breakfast!


Jennifer @ Peanut Butter and Peppers June 15, 2012 at 6:29 am

I love how versatile breakfast parfaits are. I never had buckwheat oats before, I’ll have to try it. Thank you fro a great recipe!


[email protected] June 15, 2012 at 7:33 am

your food photography is awesome! that parfait looks so refreshing!


Beth June 15, 2012 at 8:08 am

I made this last night for this morning. It was really good! I think it will become a regular summer breakfast! And I think the word to describe the texture of the soaked buckwheat is al dente.


Eva @ committed2nutrition June 16, 2012 at 6:21 am

I still have yet to try overnight oats, but I love this buckwheat idea. Your parfait looks so, so good. I cannot wait to try this – thanks for the recipe :)


Megan June 17, 2012 at 10:52 am

I like this alternative to oats. I have never tried buckwheat but it has been on my to-do list!


kristle June 18, 2012 at 2:04 pm

i just bought buckwheat groats for the first time and put this together last night, expecting it to be hot out this morning. it was cold and dark though, but i wanted to try this so i just heated it up on the stove top and it was delicious! i love the texture. i topped it with a little granola, can’t wait to try it layered with yogurt and berries for a cool parfait. thanks for the recipe, i’ve been turned onto buckwheat groats :)


wendy (healthy girls kitchen) June 20, 2012 at 7:01 am

Angela-eating this right now for breakfast. It is ridiculously good!!!!!!


Angela (Oh She Glows) June 20, 2012 at 9:33 pm

glad to hear that!


Caroline June 20, 2012 at 2:24 pm

I just made this after buying raw buckwheat groats for the first time yesterday and it was so good! Thanks to a surprise breakfast date I ended up scarfing these down for lunch and I cannot think of a more filling or easier to prepare meal. Thanks so much for the recipe! I look forward to trying your groat porridge tomorrow!


Claire June 25, 2012 at 1:50 pm

I’m totally hooked on this recipe! Such a delicious and filling post-run breakfast. I’ve used oats as well as buckwheat and both are awesome. Thanks! :)


Christine August 8, 2012 at 2:46 pm

Hi Angela, I love your blog…Read it all the time! I have tried a few of your recipes, and there are a few I’m dying to make! Just made this parfait this morning and it was fab! Thank you for all your inspiration and delish recipes.


Angela (Oh She Glows) August 8, 2012 at 5:43 pm

Hey Christine, Thanks for letting me know! So glad you enjoyed it & the other recipes so far. Take care!


Lauren November 11, 2012 at 12:40 pm

Thank you so much for this recipe! I just found out I have a gluten/gliadin intolerance and need to find a new staple for breakfast, since I was eating oatmeal every morning. I was just wondering if a banana is necessary for this recipe – I don’t usually have very ripe bananas in the house, but I’d still like to try making this, just with agave or something else to sweeten it. What do you think? Thanks, Angela!


Fiona December 24, 2012 at 1:05 pm

I just made this without the chia seeds and added pumpkin pie spice, extra cinnamon, and pomegranate seeds! It was amazing and so filling! Pomegranate and cinnamon or pumpkin pie spice go really well together, try it!


Gemma March 6, 2013 at 5:42 pm

I actually didn’t think I would like this breakfast but I bought a huge bag of buckwheat the other day and was determined to use it. Oh My Gooooooodness, love, I am officially obsessed. Thank you for bringing this into my life.


Nicole March 10, 2013 at 9:27 pm

I adore your blog!!! :) I’m
So happy I stumbled upon it!!!


Paul May 23, 2013 at 8:01 am

Will the chia/groat/banana/etc mixture keep in the fridge for a few days? Made a little too much and want to have it throughout the week. Thanks!


Angela (Oh She Glows) May 23, 2013 at 8:07 am

Yes it will keep for a couple days :)


Lisa May 27, 2013 at 10:07 pm

I am ‘so green’ at the vegan lifestyle, and your website came up for my search for suggestions for buckwheat groats. The raw porridge was a great treat, and my meat and potatoes husband really liked it as well. Just to say thank you for what you do.


Carol December 23, 2013 at 11:02 am

You are the bomb! :) Thanks for another great recipe!


Andreeaeea February 4, 2014 at 5:33 pm

Could you please tell me if I can use wheatberries instead of the buckwheat? Thanks!


Melissa March 23, 2014 at 6:19 am

I originally made this recipe to use up a bag of buckwheat I had barely touched. Now it’s my go to recipe to make for breakfast the night before I have an early shift at work. Love it warmed up in the microwave with a few berries and maple syrup.


Stacy March 24, 2014 at 11:49 am

This is AH-MAZING!! I absolutley loved it! My first try wiht chia seeds AND my first try with buckwheat groats and I couldn’t believe how much I loved your combination of them all!
Thanks so much, can’t wait to try more of your recipes!


Maria Reina April 11, 2014 at 9:45 am

This was delicious! Fresh berries are still a bit pricey at Whole Foods so I hit the frozen cabinet. (I pick that up for smoothies.) I did a mix of mango and blackberry in the parfait. Yummy!


Robin April 19, 2014 at 12:06 pm

THIS was incredible! I am not vegan so I used goat milk instead, which mixed with the banana/chia to make a really creamy custard. I can’t wait for my next one!


bethany littleton July 5, 2014 at 3:00 am

I have some toasted buckwheat groats, think that’s called kasha. What would I have to do with those to do this recipe as its different to raw buckwheat isn’t it. Hope you can help. This looks soooo delicious xxx


Danielle July 28, 2014 at 5:52 pm

Anyone know if this can be made into a double batch and last a few days, or would it disintegrate too far after the 1 overnight soak? Thanks


Lauren November 20, 2014 at 1:41 pm

Okay…this is the greatest thing. I have eaten it for the past 3 days. I’m replacing every breakfast or snack with this. I love the texture. It’s even wonderful without any additional toppings. I can’t believe how amazing all of your recipes are and they’re so easy. Is it possible to love someone you don’t know?? Maybe so.


Michelle February 23, 2015 at 2:01 pm

I’ve become so addicted to overnight oats- they are so easy and so good! I actually tried using the same overnight idea to make lentils- and it worked! It is super convenient and delicious. Just thought I’d share :)


Caroline January 13, 2016 at 8:52 pm

Hi there! I was trying the link to the strawberry nut cream and the link took me to a taco salad for two! So, I googled it, and also got directed to the taco salad. I guess that link is no longer there, or expired. Is there another way I can find that recipe? Thanks!


Diann February 16, 2016 at 3:38 am

This looks so good! I’m eat’in it tomorrow morning for breakfast. Can you tell me what that lovely pink whipped concoction is in your photo? Looks super good and so pretty too. Is the recipe on your web site?


Angela Liddon February 25, 2016 at 4:52 pm

Hi Diann, the pink topping is my strawberry nut cream, and you can find the recipe in this post: http://ohsheglows.com/2012/06/12/layered-raw-taco-salad-for-two/

If you try it, I hope you enjoy! :)


mandy June 23, 2016 at 7:44 am

hi i heard its neccesary to soak almonds too so do you do that too before you make the almond milk ?


diana logan July 26, 2016 at 8:50 am

Really exciting healthy recipes I can’t wait to try!


Ali September 7, 2016 at 12:57 am

Are there any other grains that you can do this with beside oats and buckwheat? I just ran out of both of those grains:( Thanks!


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