Healthy coating made of buckwheat and oat flakes - photo 1
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Healthy coating made of buckwheat and oat flakes

Pikantne Main dishes Grilling Additions 40 min Medium 28 wyświetleń ~16.38 PLN - (0)
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Description

A light, crunchy, and healthier alternative to traditional breadcrumbs — a coating made from roasted buckwheat, oats, and chickpea flour. It has more fiber and protein than classic breadcrumbs and fewer processed ingredients. Perfect for coating chicken breasts, fish fillets, slices of celery and cauliflower, or vegetable patties. After frying or baking, you will get a golden, nutty crust with hints of roasted buckwheat, a delicate cheesy flavor, and a slight spiciness from the paprika. Serve with lemon, parsley, or a light yogurt-lemon sauce; it works well for lunch, dinner, and grilling.

Ingredients Used

Ingredients (12)

Servings:
4
  • Buckwheat groats 120 g
  • Oat flakes 100 g
  • Chickpea flour 80 g
  • Cheese 70 g
  • Buttermilk 200 g
  • Garlic 0.6 ząbek (~3 g)
  • Rapeseed oil 30 g
  • 🌿 Przyprawy
  • Salt 0.2 szczypt (~5 g)
  • Black pepper 4 szczypty (~2 g)
  • Sweet paprika 6 g
  • ✨ Opcjonalne
  • Sesame 20 g
  • Parsley 20 g
💰 Szacowany koszt dania: ~16.38 PLN (4.09 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of dry ingredients

1

Prepare the buckwheat: if you are using unroasted buckwheat, add 120 g of buckwheat to a dry, large skillet (without fat) and heat over medium heat for 5–7 minutes, stirring frequently with a wooden spoon, until it starts to smell nutty and lightly brown. Roasted buckwheat is usually ready to use immediately and does not require toasting.

Ingredients: Buckwheat groats
Use a wide skillet (diameter 24–28 cm). Stir every 30 seconds to avoid burning. The smell of nuts and lightly browned grains indicate readiness.
2

Blend or chop the buckwheat: transfer the cooled buckwheat to a blender or food processor. Pulse several times for 8–10 bursts until you achieve a mixture with a texture of coarser crumbs (not flour). It should resemble coarse breadcrumbs with visible fragments.

Ingredients: Buckwheat groats
Use a blender or a food processor with blades. Do not grind into a fine flour — too fine a powder will result in a soft, non-crispy coating.

Breadcrumb mixture

3

In a large bowl, combine 100 g of oats, 80 g of chickpea flour, and 70 g of finely grated cheese. Add the ground groats from step 2. If you want to add sesame, sprinkle in 20 g.

Ingredients: Oat flakes, Chickpea flour, Cheese, Buckwheat groats, Sesame
It's best to use a large, wide bowl (at least 3 l) to easily mix by hand or with a spoon. Grate the cheese on a fine grater so that it distributes more evenly.

Spice mix

4

To the dry mixture, add 5 g of salt, 2 g of black pepper, 6 g of sweet paprika, and 3 g of dried garlic. If you are using fresh garlic, grate one small clove (about 5 g) and add it to the buttermilk instead of the dry mixture.

Ingredients: Salt, Black pepper, sweet paprika, Garlic
Mix all the spices thoroughly to distribute the flavor evenly. If the cheese is very salty, reduce the amount of salt by half.

Preparation of the wet base

5

In a separate bowl, mix 200 ml of buttermilk. If you want a stronger adhesion (e.g., for leaner fillets), add 1 egg (120 g) to the buttermilk and mix with a fork until smooth.

Ingredients: Buttermilk
Use a medium bowl (1–1.5 l). The buttermilk should be cold from the fridge. If you are adding a raw egg, make sure it is fresh — check the expiration date.

Breading

6

Prepare the ingredients for breading (e.g. 600 g of chicken breast, cod fillet, or vegetable slices). Pat each piece dry with a paper towel. Arrange three dishes in order: a plate with a flour and cheese mixture, a bowl with buttermilk, and a wide flat plate for placing the already breaded pieces. Dip each piece first in the buttermilk (briefly — 2–3 seconds), then coat thoroughly in the dry mixture, gently pressing with your hand to ensure the breading sticks.

Ingredients: Buttermilk, Oat flakes, Chickpea flour, Cheese, Buckwheat groats
Use disposable gloves or two forks to avoid getting your hands dirty. Press the coating with your fingers, but do not rub it — it should form a uniform layer. If the coating does not stick, dip it back into the buttermilk and coat again.

Frying (option 1)

7

In a pan, heat 30 g of rapeseed oil over medium heat. When the oil is hot (it should sizzle when a few drops of water are sprinkled in), place the breaded pieces in the pan. Fry over medium heat for 3–5 minutes on each side (depending on thickness), until the coating is golden and crispy. For chicken breasts, make sure that the juices run clear when cut, and that there are no raw, pink parts — the internal temperature should reach 74°C.

Ingredients: Rapeseed oil
Use a 26–28 cm non-stick or cast iron skillet. Do not overcrowd the pan — fry in batches to prevent the oil temperature from dropping too much.

Baking (option 2, healthier)

8

Preheat the oven to 200°C (top and bottom heat). Arrange the breaded pieces on a baking sheet lined with parchment paper. Drizzle them lightly with a tablespoon of rapeseed oil or spray them lightly with cooking spray. Bake for 18–25 minutes, turning halfway through, until the coating is golden and crispy, and the meat or vegetables are tender inside.

Ingredients: Rapeseed oil
Use a rack pan if you have one — it will allow for air circulation and even more crispiness. Baking time depends on the thickness of the pieces: thin fillets 18 min, thicker ones 25 min.

Seasoning and serving

9

After frying or baking, set the pieces on a rack for 2–3 minutes to allow the skin to stop steaming and maintain its crispiness. Sprinkle with finely chopped parsley (20 g) and serve with a wedge of lemon, yogurt-lemon sauce, or a light dill dip.

Ingredients: Parsley
Serve immediately — the coating is best right after preparation. If you are using parsley optionally, chop it finely with a sharp knife.

Alternatives and final tips

10

If you want a vegan version: instead of buttermilk, use unsweetened soy yogurt diluted with water (200 ml total). To increase crunchiness, add an additional 20 g of oats crushed in a blender. For a more intense flavor, mix 1 teaspoon of Dijon mustard into the buttermilk.

Ingredients: Buttermilk, Oat flakes
For a stable coating with moist products (e.g. thick slices of eggplant), use a double sequence: buttermilk -> dry mixture -> buttermilk -> dry mixture (double coating).

Fun Fact

💡

In Poland, traditional breading is associated with pork schnitzel and breadcrumbs. Replacing breadcrumbs with toasted buckwheat groats stems from culinary experiments that combine tradition with the need for healthier cooking — buckwheat was popular in villages due to its ease of storage and nutty aroma.

Best for

Obiady Grillowanie Przyjęcia rodzinne Zdrowa kolacja

Tips

🍽️ Serving

Serve the breaded fillets with lemon slices and fresh parsley. They pair wonderfully with lean sauces based on yogurt (natural yogurt + lemon juice + dill) and with baked potatoes or a seasonal salad. For a party, cut into pieces and serve with dips in small bowls.

🥡 Storage

Store the dry mixture in an airtight jar in a dry place for up to 2 weeks. Breaded, uncooked pieces can be stored in the refrigerator for up to 24 hours (wrapped in foil). Fried or baked leftovers are best reheated in the oven at 180°C for 8–10 minutes to regain crispiness; avoid the microwave (it makes the coating soft).

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