A Treat For The Mamas – Salted Caramel Buckwheat Pancake Recipe

 Today, when we're celebrating mum with breakfast in bed, we can treat them with a delicious stack of salted caramel pancakes - in a much healthier way!

Contrary to the name, buckwheat doesn't actually contain wheat so in addition to being dairy- and refined-sugar freethese pancakes are completely gluten-free. Buckwheat is a pseudo-grain, so similar to quinoa, it is very versatile in both sweet and savoury dishes. 

On a sweet note: When it comes to choosing sweeteners, we recommend choosing natural sweeteners, such as real maple syrup, that are based around whole food sources. While they're still heavy on the sugars and carbohydrates they're also loaded with minerals like potassium and calcium and a delicious treat for a special day.

Salted Caramel Buckwheat Pancake Recipe

Serves 2 | DF, GF, RSF


For the Pancakes:

  • 1 banana, mashed
  • 1 C buckwheat flour
  • 1 egg
  • 1/2 tsp cinnamon
  • 1 C coconut milk
  • 1/2 tsp apple cider vinegar
  • 1/2 tsp baking powder 

For the Salted Caramel Sauce:

  • 2 Tbsp hulled tahini
  • 2 tsp pure maple syrup
  • Pinch sea salt

For the Sautéed Cinnamon Apples:

  • 1 red apple
  • 1 tsp coconut oil
  • 1 tsp pure maple syrup
  • 1 tsp cinnamon

For the Caramelised Pecans:

  • 1 handful of pecans (or walnuts if you prefer)
  • 1 tsp pure maple syrup 


  1. To make the pancakes, mash the banana in a mixing bowl and then add the egg, milk, buckwheat flour, cinnamon, baking powder and apple cider vinegar. Mix everything together until well combined.
  2. Heat a teaspoon of coconut oil in a frying pan over medium heat. Add about 1/4 cup batter to the pan and cook until small bubbles appear on the top. Flip and cook for 2-3 minutes. Repeat with the rest of the batter.
  3. While the pancakes are cooking, core and slice the apple for the sautéed apples. Add the apple slices to a pan with the coconut oil, maple syrup and cinnamon. Cook for about 10 minutes, until the apples are soft but still holding their shape. Remove from the heat and set aside.
  4. For the sauce, whisk together the tahini, maple and sea salt, adding a dash of warm water if needed to reach the desired consistency.
  5. To make the caramelised pecans, place the nuts into a dry pan on a medium-low heat and toast for a few minutes, until they turn a slightly darker colour. Add the maple and use a wooden spoon to mix everything together. Remove from the heat and set aside.
  6. Serve the pancakes with the apples, 'salted caramel' sauce and the caramelised pecans. 

If you have a go at making this recipe, let us know! We love seeing your BePure recipes. Tag us in your Instagram pictures @bepurewellness.

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns it is important to discuss these with a BePure Holistic Health Consultant or relevant health professional.