Peanut Butter Buckwheat Cereal

This recipes is low-fructose and low-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols)!

Prep Time:
5 mins
Cook Time:
12 hrs
Total Time:
12 hrs 5 mins
6 servings


  • 1 cup buckwheat groats

  • ½ cup natural peanut butter

  • ¼ cup white sugar

  • ¼ teaspoon sea salt


  1. Stir buckwheat groats, peanut butter, sugar, and sea salt together in a bowl to coat the groats completely.

  2. Set a food dehydrator to 118 degrees F (48 degrees C).

  3. Spread coated groats onto a sheet and dry in the dehydrator, occasionally breaking larger clumps into smaller bits, until dried, 12 to 24 hours.

Cook's Note:

To make this cereal more easily digestible, soak the buckwheat groats for 6 to 8 hours and then dehydrate for 12 to 24 hours.

You can also dry the cereal in your oven set to he lowest possible setting, but checking more frequently to not overcook.

Nutrition Facts (per serving)

262 Calories
12g Fat
34g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 262
% Daily Value *
Total Fat 12g 16%
Saturated Fat 2g 9%
Sodium 130mg 6%
Total Carbohydrate 34g 12%
Dietary Fiber 4g 15%
Total Sugars 10g
Protein 9g
Calcium 18mg 1%
Iron 2mg 11%
Potassium 280mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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