Low Sugar: Buckwheat, Oatmeal, and Maple Syrup Muffins

Buckwheat flour, oatmeal flakes, and a touch of maple syrup come together to make these deliciously chewy low sugar muffins. These would be great with a Drink Your…Veggie juice for breakfast, or for lunch or a light dinner alongside some Orange-Infused Carrot Soup. This is an especially good combo if you add the optional orange oil.

PS – They’re suitable for vegans or those with egg allergies, as they’re leavened with chickpea agua (a fancy name for the water from a can of chickpeas).


Buckwheat, Oatmeal, and Maple Syrup Muffins


Makes 6 3 1/2 inch muffins


  • 1/2 cup buckwheat flour (If you have buckwheat groats, you can grind them into flour if you have a good blender. It takes 17 seconds!)
  • 1 cup oats ( I used 3 min quick cook oats)
  • 1 cup white flour or 1/2 cup spelt flour and 1/2 cup white flour (I know, I know, see Notes below)
  • 1 tablespoon baking powder


  • 1/2 cup vegetable oil or almond oil if available (it will add some nuttiness)
  • 1 1/2 cup milk (any kind)
  • 1/3 cup maple syrup
  • 1 tablespoon molasses
  • 3 tablespoons chickpea water, aka aquafaba (People, this is just the water from the can of chickpeas, for more info see the Notes below. If you aren’t vegan, feel free to use an egg.)
  • optional, 1/2 teaspoon orange oil (read the label on yours – be cautious, a little goes a long way)


  1. In a large mixing bowl, combine the dry ingredients. Then, one by one, add the wet ingredients, stirring until mixed.
  2. Pour into greased muffin tins and bake at 350 for about 20-25 minutes or until done.


Chickpea agua, aka aquafaba

Chickpea agua, also called aquafaba (meaning “bean water”) is just the water that your chickpeas float in in the can. If you buy dry chickpeas and soak them, you can also use the soaking water. Aquafaba is now being used as a replacement for egg whites. You can even use it to make meringues. There’s a whole site devoted to it, if you’re interested in learning more.

White flour? Really?

Buckwheat is delicious but it also makes the muffins more dense, and therefore less palatable and visually appealing. I’ve done a lot of experimenting with the right ratio of buckwheat flour to other flours. This amount of white flour seems to be the happy medium. If you find a way to eradicate it,  let me know how it goes!

These have been dubbed “Hippie Muffins.” I’m OK with that. Peace out.


Photo by Denis Bayer via Unsplash

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