Recipe description
September 26, 2026
Blueberry Buckwheat Pudding Cups with Gut-Friendly Fiber
A naturally colorful, fiber-rich pudding cup for a satisfying, gut-friendly treat.
Gut Friendly
High Fiber
Polyphenol Rich
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: wheat
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from blueberries, buckwheat, and chia seeds.
- Includes colorful berries and seeds that add plant variety and polyphenols.
- Easy to portion, with limited added sweetener and a satisfying texture.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Blueberry
1
bowl
Buckwheat flour
0.5
cup
Yoghurt, plant-based
1
bowl
Honey
2
teaspoon
Seed, chia
2
tablespoon
Vanilla Extract
1
teaspoon
Salt
1
pinch
Instructions
1
Stir the chia seeds into the plant-based yoghurt and let sit for 10 minutes to thicken.
2
Toast the buckwheat flour in a dry pan over medium heat until lightly golden and nutty, then let it cool.
3
Blend half of the blueberries with the honey and vanilla extract until smooth.
4
Fold the blueberry mixture and toasted buckwheat flour into the chia-yoghurt base, finishing with a pinch of salt.
5
Divide the pudding between 2 cups and top with the remaining blueberries.
6
Chill for at least 15 minutes before serving as a breakfast, snack, or light dessert.
More Recipes For Your Gut
Nutrition
280 kcal
Calories
7 g
Protein
45 g
Carbohydrates
10 g
Fiber
17 g
Sugar
8 g
Fat
1 g
Saturated fat
0.2 g
Salt
FAQ
How many servings does this blueberry buckwheat pudding recipe make?
It makes 2 individual pudding cups.
How long should the chia-yoghurt mixture rest?
Let it stand for 10 minutes so the chia seeds can thicken the mixture.
Does the buckwheat flour need to be cooked?
Toast it in a dry pan over medium heat until lightly golden and nutty, then let it cool before mixing.
Can I use frozen blueberries?
Yes. Thaw and drain them first for the blended mixture, and use fresh or thawed berries for the topping.
Can I make this recipe with dairy yoghurt?
Yes. Plain dairy yoghurt can replace the plant-based yoghurt if preferred.
Is buckwheat gluten-free?
Buckwheat is naturally gluten-free, but choose certified gluten-free products if cross-contact is a concern.
Can I reduce or replace the honey?
Yes. Adjust the honey to taste or use a suitable alternative. The sweetness will vary depending on the blueberries and yoghurt.
How long should the pudding chill before serving?
Chill it for at least 15 minutes. A longer chill may produce a thicker texture.
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