EatSmarter exclusive recipe

Buckwheat Cinnamon Rolls

with Apple and Plum Compote
Average: 5 (2 votes)
(2 votes)
Buckwheat Cinnamon Rolls

Buckwheat Cinnamon Rolls - A childhood favorite that's popular with grown-ups, too

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Health Score:
Health Score
8,5 / 10
40 min.
ready in 1 hr 30 min.
Ready in

Healthy, because

Even smarter

Nutritional values

With around 10 percent high-quality protein and an above-average amount of vitamin E, buckwheat is one of the stars among cereals - even though botanically it is not one of them. Here it contributes to the fact that one portion provides 40 percent of our daily requirement of magnesium, potassium and fibre. Good for muscles, nerves and the intestines.

You can vary the fruit selection according to your taste. Very tasty, for example, are the healthy combinations of apple with apricot and pear with blackberry.

1 serving contains
(Percentage of daily recommendation)
Calorie539 kcal(26 %)
Protein15 g(15 %)
Fat14 g(12 %)
Carbohydrates85 g(57 %)
Sugar added5 g(20 %)
Roughage12 g(40 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.5 μg(3 %)
Vitamin E5.6 mg(47 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.5 mg(36 %)
Folate121 μg(40 %)
Pantothenic acid2 mg(33 %)
Biotin16 μg(36 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C15 mg(16 %)
Potassium848 mg(21 %)
Calcium134 mg(13 %)
Magnesium132 mg(44 %)
Iron4.2 mg(28 %)
Iodine13 μg(7 %)
Zinc3.4 mg(43 %)
Saturated fatty acids5.4 g
Uric acid155 mg
Cholesterol81 mg
Development of this recipe:


¾ cup
cake Yeast (about 21 g)
3 ounces
Buckwheat flour
7 ounces
Whole-wheat flour (plus more for dusting)
1 tablespoon
1 ounce
softened Butter
2 tablespoons
large Apples (each about 200 grams)
1 pound
½ teaspoon
ground Cinnamon
½ teaspoon
liquid Sweetener (to taste)
Pastry flour (for dusting)
4 tablespoons

Kitchen utensils

1 Measuring cups, 1 Small pot, 1 Wooden spoon, 1 Tablespoon, 2 Bowls, 1 Hand mixer, 1 Kitchen towel, 1 Cutting board, 1 Small knife, 1 Small skillet, 1 Peeler, 1 Citrus juicer, 1 Sieve, 1 Pot (with lid), 1 shallow Casserole dish (about 1.5 liters), 1 Rolling pin, 1 Offset spatula, 1 Brush

Preparation steps

Buckwheat Cinnamon Rolls preparation step 1

Heat the milk until lukewarm in a small pot. Crumble the yeast into 125 ml (approximately 1/2 cup) of warm milk in a small bowl and stir until dissolved.

Buckwheat Cinnamon Rolls preparation step 2

Place buckwheat and whole-wheat flour, 1 pinch of salt, the sugar, butter and egg in a bowl.

Buckwheat Cinnamon Rolls preparation step 3

Add yeast-milk mixture to flour mixture and beat with dough hook of a hand mixer until smooth. Let rise in a warm place until it is doubled in bulk, 30-40 minutes.

Buckwheat Cinnamon Rolls preparation step 4

Meanwhile, chop the sunflower seeds and toast in a dry small pan until golden brown. Allow to cool.

Buckwheat Cinnamon Rolls preparation step 5

Rinse lemon with hot water and wipe dry. Peel half of the lemon zest with a vegetable peeler into thin strips and then chop finely. Squeeze juice from lemon. 

Buckwheat Cinnamon Rolls preparation step 6

Peel, quarter and core apples. Cut apples into slices and mix in a bowl with 2 tablespoons of lemon juice.

Buckwheat Cinnamon Rolls preparation step 7

Rinse plums, wipe dry, halve and pit.

Buckwheat Cinnamon Rolls preparation step 8

Bring apple slices and 2 tablespoons water to a boil in a pot, cover and cook over low heat. Add plums, season with cinnamon and ginger, add sweetener to taste and place in a shallow baking dish (about 1.5 liters/approximately 1 1/2 quarts).

Buckwheat Cinnamon Rolls preparation step 9

Knead the dough vigorously on a floured work surface with your hands and roll out with a rolling pin into a rectangle (about 30 x 40 cm)(approximately 12 x 16 inches).

Buckwheat Cinnamon Rolls preparation step 10

Spread sour cream on the dough with a spatula. Top with sunflower seeds and a lemon zest, then roll up from a long side into a tight log. Cut into about 18 equal slices.

Buckwheat Cinnamon Rolls preparation step 11

Put dough disks on the apple and plum compote, cover and let rise again for 10 minutes. Brush the dough disks with the remaining milk and bake in preheated oven at 200°C (fan 180°C, gas: mark 3)(approximately 400°F) until golden brown, about 30 minutes. Serve warm.