Transitioning off of GAPS is not something that is talked about as often as the Full GAPS Diet or the GAPS Introduction Diet. Let’s talk about a very delicious transition food – gluten-free buckwheat pancakes & waffles.

Gluten-free buckwheat pancakes & waffles

When you have put in the extensive time that GAPS requires, and you are feeling amazing, it is equally important to carefully introduce what we call “transition foods”.

The Full GAPS Diet usually follows the Introduction Diet, or it may be what some people start with before they do the Intro Diet, and then pick up again following the Introduction Diet.

All in all, the GAPS Nutritional Protocol covers a period of about 1.5 to 2 years – with some late-stage exceptions.

After about 1 to 1.5 years on GAPS:
You may be able to introduce new potatoes, fermented buckwheat, fermented millet and fermented quinoa, introducing one at a time, with small amounts to observe any reaction. New potatoes are the tender “baby” version of potatoes and have a thin skin and are more perishable.

For at least 2 years:
You need to completely avoid starches and sugar. This means avoiding all grains, sugar, potatoes, parsnips, yams, sweet potato, and anything made out of them.

Today’s recipe is one of those early transition foods and one that our family is especially excited about on a Saturday morning!

Easy Sourdough Gluten-Free Buckwheat Pancakes & Waffles

The unique thing about buckwheat is that it tastes and looks very “grain-like” but it is technically more of a seed than a grain. Buckwheat is not even in the cereal grain family, but rather in the sorrel and rhubarb family.

With the addition of the fermenting process, there is very little phytic acid left in a fermented buckwheat batter.

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Buckwheat pancakes & waffles (gluten free)

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  • Author: Melanie Christner - Honest Body
  • Category: Breakfast, Gluten-free


  • 2 cups buckwheat groats (raw, not toasted)
  • 4 cups water
  • 1/2 cup yogurt or kefir (for soaking with water and groats)
  • 2 cups fresh yogurt or kefir
  • 4 eggs
  • 1/2 cup milk (or water, optional based on thickness desired)
  • 2 tsp baking soda
  • 2 tsp vanilla
  • 1/2 tsp real salt


  1. Place the buckwheat groats, 4 cups water, and 1/2 cup yogurt/kefir in a bowl and soak for 12 – 24 hours at room temperature
  2. When you are ready to prepare your pancake batter, rinse the buckwheat
  3. Put remaining ingredients, and rinsed buckwheat, minus baking soda, into blender or food processor (I use a Vitamix)
  4. Blend until smooth
  5. Warm up your cast iron pan or waffle maker
  6. Transfer batter into a bowl and gently mix baking soda in (careful, it will rise!)
  7. When pan or waffle maker is hot, add a generous amount of fat (ghee, coconut oil, butter) to the pan
  8. Ladle your batter into the pan or waffle maker, cooking mostly through before flipping
  9. Top with your favorite toppings (whipped cream, berries, applesauce, butter, etc.) and enjoy!

Gluten free buckwheat pancakes & waffles are a really delicious GAPS "transition" food. Familiar foods presented in a new way help with the diet.

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3 thoughts on “Gluten free buckwheat pancakes & waffles – a GAPS ‘transition’ food”

  1. Im trying to understand how this is sourdough as I dont see any starter. Its also definitely soaked but not fermented. I always soak my oats in acidulated water for 24 hrs and other grains a lengthy period too, and none ever ferments.
    Looks delish and we’ll be trying them for that unique buckwheat taste!

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