Buckwheat PB Krispies

Buckwheat Peanut Butter Krispies

Way back in the beginning of this whole thing, back when I was just starting to try to figure out how to live this diet and was flirting with lots of different flours and grains, I got a huge bag of buckwheat groats from the bulk bins at Whole foods. I think I had some sort of idea of putting the groats in my blender and turning it into flour. Because a $30 Oster blender can TOTALLY do that. Yeah.

So, this huge bag of groats has been sitting in my freezer for months, just waiting for me to figure out what to do with them.

Well…I figured it out.

These babies are so good. They are – as the name says – perfectly crispy and crunchy. It’s the first thing everyone says when they have one, and I think it’s what makes them so good. There’s this creamy, sweet peanut butter surrounding all that crispy goodness, and then – as though that wasn’t enough – they’re topped with a thin layer of dark chocolate.

Oh, yeah.

So. Buckwheat. It’s obviously the primary ingredient in these things. I based this recipe off one I found on this post I stumbled on, which was actually about magnesium and how important it is, and apparently buckwheat is loaded with magnesium. Buckwheat is actually not wheat at all – or even a grain – so it’s perfectly safe for gluten or grain intolerant people to eat.

These are buckwheat groats. “Groats” is just the term for the whole berry before it’s ground up into flour. They’re kind of like little triangles, and it’s fun to feel them!


Put your buckwheat in a pan and turn it on to medium-high to toast them. Stir them around a bit. You won’t really see anything happening to these as they toast. They won’t change colors or anything. You’re basically just heating them up until the peanut butter mixture is ready.

Buckwheat PB Krispies

Measure out half a cup plus 2 Tbsp of natural peanut butter. I just measured out a heaping half cup instead of bothering with the tablespoons.

Buckwheat PB Krispies

Put it in a pot along with a half cup of virgin (unrefined) coconut oil and a heaping Tablespoon of honey. (I just used a large spoon.) Raw honey is preferable for the health benefits! Taste, and if you want it sweeter you can add in some more honey. If you’re sensitive to any sweetener still and are comfortable using Stevia, you can try to see if that would work instead – just add a bit and taste it to see if it’s as you like it. Be careful about adding too much, though, or it will taste strange. (If you want a vegan version, you can use maple syrup instead of the honey.)

Buckwheat PB Krispies

Melt these all together, but don’t let them boil. Turn off the heat as soon as they’re melted together.   After you turn the heat off, stir in the vanilla.

Buckwheat PB Krispies

Scoop the heated buckwheat into the pot.

Buckwheat PB Krispies

And mix it together.

Buckwheat PB Krispies

Line an 8×8 square pan with parchment paper, wax paper, or something like that. I used this stuff that has parchment on one side and tin foil on the other, so that it forms to the pan and stays in place. It’s great!

Buckwheat PB Krispies

Pour it all in and sprinkle the top with some coarse kosher or sea salt.

Buckwheat PB Krispies

Stick it in the freezer until it’s completely frozen, which should be about 15-20 minutes.

You can leave them just like that and slice them up. Or you can melt some very dark (85% or more cacao content) chocolate in a pot with a couple tablespoons of coconut oil, and pour that on top. You can use as little as 1 oz. for just a thin taste of chocolate on each one, or as much as 3 oz. for a thicker layer.

Buckwheat PB Krispies

Put it in the refrigerator until the chocolate is set. Since the peanut butter is frozen, this won’t take long. Like 5 minutes, if that.

This is where the parchment paper comes in handy. Grab the sides and lift it straight out. Then use a pizza cutter to slice it into squares. A knife will work, but it will be harder to make smooth squares with it. Store them in an airtight container in the refrigerator.

Buckwheat PB Krispies

My kids heartily approved of these. As did my neighbor’s kid. And my husband. And my kids’ piano teacher. Basically, these things are really good.

And, yes, those are baby bunnies on the table in front of my son. What…isn’t that normal?

Buckwheat PB Krispies

So go find yourself some groats! Seriously, what are you waiting for?

Buckwheat PB Krispies


Buckwheat Peanut Butter Krispies
Recipe type: dessert
Prep time: 
Cook time: 
Total time: 
Serves: 20 small squares
  • ½ cup plus 2 Tbsp natural peanut butter
  • ½ cup virgin coconut oil
  • 1 heaping tablespoon honey (preferably raw)(can use maple syrup for a vegan version)
  • 2 tsp real vanilla
  • 1 cup buckwheat groats
  • a sprinkling of coarse salt
  • Optional: 1-3 oz. very dark chocolate (at least 85% cacao) and 1-2 Tbsp coconut oil
  1. Pour the buckwheat groats into a pan and turn it on medium high to toast. Stir them around occasionally while they toast.
  2. Measure the peanut butter, coconut oil, and honey into a pot and melt them together over medium heat. Don't let it boil. Taste, and if you want it sweeter you can add some more honey or a pinch of Stevia.
  3. Turn off the heat and stir in the vanilla. Scoop in the heated groats and mix together.
  4. Line an 8x8 square pan with parchment paper, wax paper, or tin foil. Pour the hot peanut butter/buckwheat mixture in. Sprinkle a little coarse kosher or sea salt on top.
  5. Put it in the freezer until frozen - about 20 minutes.
  6. If desired you can top it with chocolate. Melt together the very dark chocolate and coconut oil and pour it on top of the frozen Krispies. Use more or less chocolate depending on how thick you want the layer to be. Put in the refrigerator until set - about 5 minutes.
  7. Pull up on the parchment paper to remove the Krispies from the pan, and then use a pizza cutter to slice into squares.
  8. Store in an airtight container in the refrigerator.


(Shared on Real Food Wednesday and Fight Back Friday)

5 thoughts on “Buckwheat Peanut Butter Krispies

  1. Nikki

    Hi- thank you for sharing your experiences and recipes! While I have been considering the evils of sugar for a couple of years, I had not been motivated to make more than minor changes in my diet. Lately, my fingers have been stiff and painful especially while knitting and quilting. At 38, I am not willing to be arthritic!

    1. Rachel Post author

      You sound just like me, Nikki! I was 36 (last year) when I started feeling joint pain and that’s just way too young. The doctors didn’t help me at all, and didn’t even suggest a dietary solution. I hope you give this a try. It completely took away all my joint pain, and it sounds like yours is similar to mine. I had to go completely without any sweeteners at all in the beginning, and that is – admittedly – REALLY hard. But you get used to it fairly quickly, and now I find I’m able to have whole-food sweetened things in moderation without a problem. If you try this out and it helps, please let me know, and let me know if I can help at all!

      1. Nikki

        Just ordered several things (including groats–these bars look SO GOOD) to get started. I will let you know how it goes!

  2. Jill

    Ah, buckwheat. Will need to try these sometime, I hadn’t even considered doing something like that with it. I discovered it in Russia where it is extremely common, but is used as part of a main meal, which I love, just instead of rice or pasta or potatoes with meat or veg, and also often cooked into a kind of porridge for breakfast, which I ate when it was given to me, but I’m Scottish, so breakfast porridge should be made with oats (semolina should in my head be a dessert). Mind you, after I’d had left over stew for breakfast at conferences the first few times, I rather gave up on the British meal definitions! I do still prefer buckwheat savory and for dinner – but will try these soon and I may be converted! I suspect I am unusual in already having some in my cupboard rather than having to go and hunt round health food shops!


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