Buckwheat Breakfast Bowl with Garlicky Lemon Tahini Dressing

Garlicky Lemon Tahini Sauce - a rich, creamy dressing made with fresh squeezed lemon, nutty tahini, greek yogurt, minced garlic, and fresh lemon thyme.

Buckwheat Breakfast Bowl with Fried Egg

I’m a creature of habit. I pretty much only stray from my daily eggs and english muffin breakfast on the weekend, in which case I’m making my classic Banana Belgium Waffles recipe.

It’s been that way for a while now, and I’m perfectly happy with it.

Recently though, I’d seen a bunch of savory breakfast bowl recipes cropping up on menus around town, packed with hearty grains and oozing with golden egg yolks, and my tastebuds were tempted to try something new.

Buckwheat Breakfast Bowl with Roasted Veggies

I decided I’d experiment using a grain I’ve been curious about for a while now: buckwheat.

Despite the name, buckwheat doesn’t actually contain wheat — it’s a seed. It’s a great option for people who are gluten-free.

Buckwheat Groats

The buckwheat groats have a chewy, oatmeal-like consistency when cooked, making them perfect for a breakfast dish. These small triangular seeds are also packed full of nutrients, with only about 160 calories, 6 grams of protein, and 5 grams of fiber per cup (1/4 C. uncooked).

I was so delighted with how the buckwheat breakfast bowl turned out, that actually ended up making it twice.

The first time, I used green beans leftover from Thanksgiving.

Roasted Sweet Potato and Green Beans

The second time, I ditched the beans, but kept the seasonal theme with roasted sweet potato and a garlicky lemon tahini sauce.

Healthy Hearty Buckwheat Breakfast Bowl

The smooth, nutty sauce was the perfect topping for the salty and sweet flavors of the bowl.

Lemon Garlic Tahini Sauce

In both bowls, I included shredded carrots and brussels sprouts to up the vitamin ante, and fresh lemon thyme for a final sprinkling of seasoning.

In the first bowl, I left these two veggies raw. In the second, I sautéed them for a bit.

Shredded Brussels Sprouts

The method of preparation is up to you, but I think the sautéed version turned out a bit tastier.

Last — but first in terms of importance in my book — is the egg, the crowning golden glory. It just wouldn’t be breakfast (for me) without it.*

Buckwheat Breakfast Bowl with Poached Egg

This bowl is completed with an over-easy yolk, dripping gloriously onto the hearty grains.

Buckwheat Veggie Bowl with Lemon Tahini Dressing
Prep time
Cook time
Total time
A whole grain veggie bowl, packed with raw and roasted fall veggies and topped with a delicious lemon, garlicky tahini dressing and a fried egg.
Recipe type: Lunch, Bowl, Grains
Cuisine: Vegetarian, Gluten Free
Serves: 2
  • ½ C. Buckwheat Groats, cooked
  • 1 Sweet Potato
  • 1 C. Green Beans, trimmed
  • 2 tsp. Oil (olive, avocado, algae)
  • ½ C. Brussels Sprouts
  • 1 Carrot
  • 2 Eggs
  • Salt + Pepper to taste
Lemon Yogurt Tahini Dressing
  • ¼ C. Greek Yogurt, nonfat
  • 1 T. Tahini
  • ½ Lemon, juiced
  • 2 T. Water
  • 1 Garlic Clove
  • ¼ tsp. Salt
  • 1 T. Lemon Thyme
  1. Cook buckwheat groats according to directions. I combined ½ C. groats with 1 C. water and brought to a boil, then reduced to simmer, covered for 15 minutes.
  2. Wash and dice sweet potato, skin on. Wash and trim ends off green beans.* Toss with 2 tsp. oil, sprinkle with salt and pepper, and roast on a baking sheet with parchment paper at 400 degrees for 25 minutes.
  3. Shred carrot and brussels sprouts either by hand or using a food processor.**
  4. Prepare dressing by combining all ingredients except thyme together in a food processor - or stir together by hand, and make sure to mince garlic very finely. Stir in thyme.
  5. Assemble bowls. Layer buckwheat, then roasted vegetables, then shredded raw (or sautéed) vegetables. Drizzle with dressing.
  6. Cook two eggs, over easy, and top bowl.
  7. Add salt and pepper to taste and additional thyme for garnish.
*Option to leave out green beans or sub with another veggie.
**Option to saute brussels sprouts with a little oil for 2-3 minutes or to use them raw.
Nutrition Information
Serving size: ½ recipe Calories: 385

Buckwheat Breakfast Bowl

If you’re vegan, by all means, skip the egg. The bowl is absolutely delicious without it as well.

I only insist that you do not skip the sauce – it is everything.

Lemon Garlic Tahini Sauce with Fresh Lemon Thyme

If you try the recipe, let me know which you like better — the raw veggie version or the sautéed sprouts!


Buckwheat Breakfast Bowl with Garlicky Lemon Tahini Sauce



Weigh In: Are you a fan of grain bowls? Have you tried buckwheat groats? Egg or no egg?


  1. This looks scrumptious! I haven’t tried buckwheat groats, but I love eggs so….
    Bethann recently posted…Shop Small Saturday SalesMy Profile

  2. Yes please! This looks so good and I love groats for breakfast — sweet or savory : )
    Jennifer Dene recently posted…Engagement Vision Board | A TutorialMy Profile

  3. I love eating hearty egg dishes for dinner a few times a week! Looks really yummy
    Deborah @ Confessions of a Mother Runner recently posted…Ratatouille Soup-Meatless MondayMy Profile

  4. I’ve always wanted to try buckwheat groats and somehow never gotten around to it. I gotta give them a try! Anything with an egg on top sounds good to me:)
    Ellen recently posted…Mourvèdre movesMy Profile

  5. I’m so with you on the egg! Breakfast just is never the same!…these look SO tasty! And I love the idea of adding tahini. YUM!
    Deanna @ The Live Fit Girls recently posted…Game Day Snacks: Chocolate Almond Pretzel Bites!My Profile

  6. Why haven’t I heard of these breakfast bowls?! This would be a nice accompaniment to my smoothies instead of the usual oatmeal. I need to look this up ASAP. This Buckwheat Veggie Bowl sounds and looks really good. Plus I loooove pretty much any sauce with tahini. Thanks for sharing!
    Barely Vegan recently posted…Wednesday InspirationMy Profile

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