One-Pan Baked Buckwheat with Chicken: A Healthy, Flavorful & Easy Weeknight Meal

Discover the ultimate one-pan meal with this incredibly simple, healthy, and flavorful Baked Buckwheat with Chicken. This dish brings together wholesome buckwheat groats and succulent chicken thighs, all baked to perfection in a single pan. It’s designed for convenience without sacrificing taste, making it an instant family favorite for busy weeknights or a comforting Sunday dinner. Packed with nutritious ingredients and robust flavors, this recipe simplifies mealtime, offering a complete and balanced dish that’s both satisfying and easy to clean up.

In many Eastern European cultures, especially Ukraine, buckwheat is a staple, often prepared as kasha (Grechana kasha) – roasted groats cooked simply in water with butter, much like rice. While a plain kasha with a drizzle of Homemade Ketchup can be a delightful side dish, this baked buckwheat with chicken recipe takes it to an entirely new level. It’s an effortless way to transform a simple grain into a hearty, protein-packed main course by adding sautéed vegetables and flavorful chicken. This method is a total game-changer, making buckwheat approachable and irresistible even for those new to this super grain.

Buckwheat Kasha vs. Groats: Understanding Your Grain

Many wonder about the difference between buckwheat groats and kasha. Essentially, they are the same grain-like seeds, but with a crucial distinction: groats are the hulled kernels, typically retaining a pale greenish-yellow color. Kasha, on the other hand, refers to groats that have been toasted. This toasting process gives kasha a richer, nuttier flavor and a slightly firmer texture, making it ideal for this baked dish. For this recipe, you will specifically need roasted buckwheat groats, often found as brown buckwheat kernels in European markets or conveniently available on Amazon. The roasted variety provides that deep, earthy flavor and satisfying chewiness that elevates this meal.

It’s true that buckwheat, by itself, can sometimes have a reputation for being a bit bland or earthy, which might deter some from cooking with it. I’ve experimented with gluten-free pancakes and crepes using it, but it’s the incredible health benefits—being a complete protein, rich in fiber, and naturally gluten-free—that continually inspire me to find creative and delicious ways to incorporate it into our diet. This particular buckwheat recipe with chicken and vegetables brilliantly overcomes any preconceived notions about buckwheat, delivering a surprisingly robust and appealing dish.

This fantastic one-pot meal was inspired by an Instagram find on Mrs.Kostenko’s page. Her dinner recipes highlight showcased this simple yet incredibly flavorful dish, receiving rave reviews and even variations made with rice. Naturally, I had to try it, and it did not disappoint! It’s perfect for beginners due to its straightforward preparation—the chicken and buckwheat cook together in one pan, minimizing effort and maximizing flavor. The result is a robust dish that’s similar to a well-made risotto or a hearty rice casserole, but with the added nutritional punch of buckwheat, making it rich in fiber, essential minerals, and vitamins. Get ready, because I’m going to show you how to cook buckwheat the easiest way possible, by simply baking it in the oven!

Essential Ingredients for Your Healthy Buckwheat Chicken Recipe

You’ll be pleasantly surprised by how a few basic ingredients can come together to create such a deeply satisfying and flavorful meal. This buckwheat chicken recipe is light, nourishing, and incredibly comforting. The secret to its deliciousness lies in generous seasoning and the quality of your core components. Feel good about every bite, knowing you’re fueling your body with wholesome goodness.

• Chicken Thighs: These are the star protein, offering incredible flavor and juiciness that holds up beautifully during baking. While thighs are recommended for their fat content and tenderness, you can certainly experiment with other cuts of meat like pork, beef, turkey, or lamb shanks. Just be mindful that denser cuts may require a longer initial cooking time before baking with the buckwheat. Boneless, skinless thighs work well, but bone-in, skin-on thighs add an extra layer of flavor and moisture.
• Buckwheat Groats: The choice of buckwheat is key. Opt for hulled and toasted (brown) buckwheat groats for the best results. Untoasted, plain hulled groats are typically duller in color and can cook up a bit mushier. Roasted buckwheat boasts a distinct nutty, earthy, and hearty flavor that truly shines in this dish, providing a wonderful textural contrast to the tender chicken. Always remember to wash and sort your buckwheat to remove any debris before cooking.
• Aromatic Vegetables: Simple additions like carrots and onions are essential. When sautéed, they caramelize slightly, lending a natural sweetness and depth of flavor that beautifully complements the savory chicken and earthy buckwheat. They also contribute important vitamins and antioxidants.
• Healthy Fat (Extra Virgin Olive Oil & Butter): Olive oil provides a healthy cooking medium for searing the chicken and sautéing vegetables, adding good monounsaturated fats. The addition of a few slices of butter, while optional, significantly enhances the richness and overall flavor of the dish, creating a luscious texture for the buckwheat. This combination ensures a balanced meal with protein, grains, vegetables, and healthy fats.

Cook’s Tip: For an added nutritional boost and deeper flavor, consider replacing the boiling water with hot chicken broth (preferably homemade). This simple swap infuses the buckwheat with even more savory goodness.

How To Cook One-Pan Buckwheat with Chicken

Cooking buckwheat is surprisingly similar to cooking rice, typically following a 2 parts liquid to 1 part groats ratio. While this versatile recipe can be adapted for an Instant Pot or stovetop, baking it in the oven is my preferred method. It’s a hands-off approach that allows the flavors to meld beautifully and the chicken to become incredibly tender. I particularly love using my Cast-Iron STAUB pot for this dish; its excellent heat retention is perfect for slow-cooking in the oven, and it makes for a beautiful presentation when served directly at the table.

1. First, generously season your chicken thighs with salt and plenty of freshly ground black pepper on both sides. Don’t be shy with the seasoning, as this forms the flavor foundation.
2. Next, in a large skillet (or your cast-iron pot if it’s stovetop-safe), fry the seasoned chicken thighs in a bit of olive oil over medium-high heat until beautifully browned and crispy on the skin side. You might need to work in batches to avoid overcrowding the pan. Once seared, set the chicken aside onto a plate. Remember, the goal here is to develop a rich, crisp skin and deep flavor, not to cook the chicken through completely; it will finish cooking in the oven with the buckwheat.
3. Once the chicken is removed, add the diced carrots and onions to the same pan, utilizing the residual oil and chicken drippings. Sauté these vegetables until they become soft and translucent, about 5-8 minutes, allowing their natural sweetness to develop. Season them lightly with salt and pepper.
4. Meanwhile, in your 3.7-liter oven-safe pan with a lid (like a Dutch oven or a 9×13 casserole dish covered with foil), add the washed and strained buckwheat groats. Pour boiling water over the buckwheat, stir in 1 tablespoon of salt and 1/2 teaspoon of black pepper. Allow it to sit for 5-10 minutes to give the buckwheat a head start and ensure even cooking.
5. Now, it’s time to assemble. Carefully layer the seared chicken thighs over the buckwheat in the pan. Then, evenly spread the sautéed carrots and onions on top of the chicken. It’s important not to stir the layers at this point, as this allows the buckwheat to cook properly and absorb the flavors from the ingredients above it.
6. Finally, cover the pan tightly with its lid (or aluminum foil if using a casserole dish) and bake in a preheated 350°F (175°C) oven for 1 hour. The steam created by the boiling water and the covered environment will cook the buckwheat and chicken to tender perfection. Serve directly from the pan for a rustic, heartwarming meal.

Delicious Ways To Serve This Buckwheat and Chicken Recipe

This one-pan baked buckwheat with chicken is a remarkably satisfying meal on its own, making it an ideal main course. Its rich flavors and wholesome ingredients mean you don’t need much else to create a complete and nourishing dinner. Our family of eight often enjoys leftovers from this generous recipe, suggesting it can easily yield 10 servings. However, pairing it with a fresh, vibrant salad or some crusty bread can elevate the experience even further. Here are some of our favorite accompaniments:

• Cucumber and Tomato Salad: A refreshing choice, especially if you’re using garden-fresh produce. Toss crisp cucumbers and ripe tomatoes with a light oil and vinegar dressing or a creamy sour cream dressing. A sprinkle of fresh dill adds a delightful aromatic touch, providing a bright contrast to the hearty main dish.
• Freshly Baked Bread: Our family loves bread with almost any meal! Serve this with my moist Whole Wheat Bread or our flavorful Sourdough Sandwich Bread. For an extra special touch, an Artisan Loaf would be absolutely fantastic for soaking up all the delicious juices.
• Canned Polish Dill Pickles: The sweet and sour tang of classic dill pickles provides a wonderful palate cleanser and a burst of acidity that cuts through the richness of the chicken and buckwheat, making each bite even more enjoyable.
• Bright & Zesty Salads: Another excellent refreshing option is this garlicky Carrot and Pea Salad, which adds a lovely crunch and zing. Alternatively, try an Avocado Corn Salad for a creamy, sweet, and savory accompaniment.

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One-Pan Baked Buckwheat with Chicken Recipe

Prep Time: 20 minutes minutes

Cook Time: 1 hour hour

Total Time: 1 hour hour 20 minutes minutes

Servings: 10 servings

Delicious Baked Buckwheat with Chicken is a complete, balanced meal made in one pan! This recipe is incredibly simple, full of healthy ingredients, and bursting with flavor. It will effortlessly become a cherished one-dish family favorite!

Equipment

• Oven-safe Cast-Iron pot with lid (approximately 3.7 liters, or use a 9×13 inch baking dish)

Ingredients

Ingredients for Baked Buckwheat with Chicken:

• 2 pounds boneless chicken thighs (about 7-8 thighs, bone-in skin-on is also excellent)
• 1 large onion (diced)
• 1 large carrot (grated)
• 1.5 cups buckwheat groats (roasted, washed, and strained)
• 3 cups boiling water (or hot chicken broth for extra flavor)
• 3 Tbsp extra virgin olive oil
• 4 Tbsp unsalted butter (cut into slices, optional but recommended for richness)
• Salt and freshly ground black pepper (to taste, for seasoning chicken and vegetables)

Instructions

Directions for One-Pan Buckwheat with Chicken:

• 

  Generously season the chicken thighs with approximately 2 teaspoons of salt and 1 1/2 teaspoons of black pepper on both sides to build a strong flavor base.
• 

  In a large skillet, heat the olive oil over medium-high heat. Brown the chicken thighs until golden and crispy, about 3-5 minutes per side. Set the seared chicken aside on a plate; it will finish cooking in the oven.
• 

  In the same skillet, add the diced onion and grated carrot. Sauté for 5-8 minutes until softened and slightly translucent, scraping up any flavorful browned bits from the pan. Season the vegetables with about 3/4 tsp salt and 1 tsp black pepper. Turn off the heat.
• 

  Meanwhile, preheat your oven to 350°F (175°C). Place the washed and strained buckwheat groats into your oven-safe baking dish (about 3.7 liters). Pour the 3 cups of boiling water (or hot broth) over the buckwheat, then stir in 1 Tablespoon of salt and 1/2 teaspoon of black pepper. Allow it to sit for 5-10 minutes to partially hydrate the buckwheat.
• 

  Carefully place the seared chicken thighs and sautéed vegetables over the buckwheat. Distribute the butter slices evenly on top of the chicken. Cover the casserole dish tightly with an oven-safe lid or aluminum foil. Bake for 1 hour until the chicken is cooked through and the buckwheat is tender and has absorbed the liquid. Serve warm and enjoy your flavorful one-pan meal!

Notes

Chef’s Notes & Tips:

• Bone-in and skin-on chicken thighs will impart incredible depth of flavor and moisture, making the dish even more delicious.
• If you don’t have a cast-iron Dutch oven, a standard 9×13 inch baking dish covered tightly with aluminum foil works perfectly.
• For enhanced nutrition and richer flavor, substitute the boiling water with hot homemade chicken broth.
• Always be sure to wash and sort your buckwheat thoroughly to remove any small debris or dust before cooking.
• This recipe is versatile! You can easily transform this into a chicken and rice dish by omitting the buckwheat and using your preferred type of rice. The water-to-grain ratio should remain consistent for most white rice varieties; for brown rice, you might need slightly more liquid.
• Garnish with fresh herbs like dill or parsley for a bright finish.

Nutrition per serving

Serving: 1servingCalories: 283kcalCarbohydrates: 2gProtein: 15gFat: 24gSaturated Fat: 8gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gTrans Fat: 0.3gCholesterol: 101mgSodium: 115mgPotassium: 226mgFiber: 0.4gSugar: 1gVitamin A: 1414IUVitamin C: 1mgCalcium: 16mgIron: 1mg