Mama's Kitchen Supper

Savory Buckwheat Groats Recipe

Buckwheat Groats are a gluten free grain that you may or may not have every really paid attention to. Like rice and quinoa, a little goes a long way. Also like rice and quinoa, you can make savory or sweet recipes with buckwheat groats.

Since we’re in the midst of fall, I decided to do a savory recipe first. Don’t worry, my fellow sweet-tooth friends, I’m working on a really great recipe for you, coming soon..

This crisp weather is livening my spirit. I think my soul loves the cooler weather; however my body and overall health needs warmth, if that makes sense. So, that’s why this recipe exists.

It’s great for the cooler months and will warm your body up with each bite, not to mention it’s full of simple yet healthy ingredients to keep you fueled so you can, you know, chase around that kiddo of yours.


  • 2 pieces thawed, wild-caught cod
  • 1 cup buckwheat groats
  • 2 cups water or bone broth
  • One 8-ounce bag of frozen organic spinach, kale, chard (I used Earthbound Farm)
  • 2 tablespoons of butter or oil
  • 4-6 cloves of garlic, crushed and minced (or less if you’re not into garlic or if you’re a vampire)
  • 1/2 white onion, chopped or sliced (whatever you prefer), divided
  • 2 cups cherry tomatoes, sliced
  • Himalayan pink salt (or sea salt) and pepper to taste

** can also add some garlic powder if you want to give it a little extra punch — because we’re in the season where your immune system could use an extra boost, ya know?**


  1. Preheat oven to 420 F. Add 2 tablespoons of butter or oil to a cast iron skillet (or an oven-friendly skillet) and add the garlic, onions, and tomatoes. Use a wooden spoon to mix it around and pop that into the oven while it’s preheating.
  2. Once the oven is preheated, remove the skillet, add the cod to the skillet, baste it with a little butter or oil from the pain and sprinkle with salt and pepper. Bake for about 15 minutes or until it’s opaque and flakes easily with a fork.
  3. While you’re waiting on the fish to finish baking, cook the buckwheat groats according to package instructions (1 cup of groats with 2 cups of water or broth).
  4. Everything should finish up around the same time and you can just mix everything together or dish it out however you like, adding more salt and pepper to taste as you see fit.

If you make this recipe, let me know in the comments! Or tag #MamaTriedco or #TheConsciousKitchn on insta.


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