Granola bars don’t have to have oats in them! These 5 Ingredient Buckwheat Bars are a great idea if you want to try an oat-free alternative to your usual energy bar recipe.

They come together really quickly for easy homemade snacks. They don’t require baking either so even better! And with only 5 ingredients, this is a very simple recipe to follow.

It’s a great one to add to your list of easy, no bake treats and handy to have in when the kids get home from school. They are also great for an afternoon pick-me-up.

What is buckwheat?

Buckwheat is a seed (even though most people think of it as a grain). It’s related to the rhubarb and sorrel plants and is a ‘psuedo-cereal’ (as it is used in the same way as a cereal).

Buckwheat is actually gluten-free and packed full of minerals and fibre. The wheat in the title always makes people think it is a wheat-based product, but that’s not the case at all.

It’s high in B vitamins meaning it’s great for your energy levels. Buckwheat is also rich in minerals including magnesium, phosphorus and zinc.

Buckwheat is also a good source of plant protein, containing all nine essential amino acids, making it a complete protein. It’s high in fibre too and a perfect choice for these 5 Ingredient Buckwheat Bars.

How to use buckwheat in recipes

Buckwheat can be used in all sorts of ways. It can be cooked as whole groats and used as a replacement for grains in salads and soups. Alternatively the seeds can be milled into a flour and used as a replacement for wheat flour in baking and in things like pancakes.

I like to buy the buckwheat flakes. They are a more nutrient dense version of oats and can be used as a great substitute for oats, if you can’t tolerate them.

How to make these easy 5 Ingredient Buckwheat Bars

It couldn’t be simpler. You take dates, almond butter and maple syrup and blend them together until they form a sticky ball. Add in the buckwheat flakes and some mixed nuts, and mix until well combined. Press down into a baking tray and refrigerate to harden slightly. Cut into bars and enjoy!

The ingredients for these 5 ingredient buckwheat are:

• Buckwheat flakes
• Mixed nuts
• Maple syrup
• Medjool dates
• Almond butter

Buckwheat flakes

Buckwheat is a great substitute for oats in many recipes. It’s not only gluten-free but high in protein. In fact, it’s a complete protein – containing all 9 essential amino acids.

Buckwheat flakes aren’t always the easiest to find; try your local health food shop or look online and you can usually find them.

Mixed Nuts

I like to use a combination of nuts for these bars. You get slightly different nutritional benefits from each one but use whichever nuts you have handy.  For this particular recipe, I used a combination of almonds, walnuts, pecans and Brazil nuts. 

Maple syrup

My preferred sweetener of choice. Maple syrup is an unrefined sugar which is rich in minerals like manganese and zinc, along with antioxidants.

Medjool Dates

As you might have guessed, I’m a big fan of medjool dates! Yes, they are quite high in sugar. But unlike processed sugars they tend not to spike your blood sugar as much.  That’s because they are high in fibre and key minerals such potassium.

Almond Butter

This nut butter provides a rich and creamy texture that helps bind all the ingredients together. It is a fantastic source of healthy fats, particularly monounsaturated fats. Almond butter is also packed with protein, making these bars quite filling too. It’s rich in vitamin E. Try and ensure you use a natural nut butter with just nuts (and maybe a little sea salt).

Recipe Tips

• Toast your flakes: The bars are officially no bake. However if you want to you can toast your buckwheat flakes in the oven for 10 mins before using. This gives a slightly nuttier taste.
• Almond butter: I use quite a runny almond butter for this recipe. If yours is a little thicker then just add some more. Alternatively, add a little water as you blend the base so that it is soft and sticky.
• Substitutions: If you prefer another nut or seed butter then please substitute with that. Just keep the quantities the same. You can also easily substitute buckwheat for oats. 
• Medjool dates: My dates are very soft. If yours are harder then add some water as you blend. Otherwise you can soak the dates in boiling water for about 20 minutes, drain fully and follow the recipe as written.
• Size: I make 10 large bars with this recipe, but you can make much smaller bars if you prefer.

If you enjoyed these 5 Ingredient buckwheat bars, why not try:

Pistachio & Cranberry Oat Bars

Easy Protein Bars

Nut Free Seed Bars

Apple & Pecan Oat Bars

No Bake Buckwheat Hazelnut Bars