March 11, 2019

Buckwheat Kale Breakfast Bowl

This Buckwheat Kale Breakfast Bowl combines buckwheat, an essential whole grain, with nutrient-dense kale for a nutritionally well-rounded and delicious savory breakfast.

Do you like savory or sweet flavors for breakfast? Personally, I have a huge sweet tooth so I am a fan of sweet breakfasts 99.99% of the time. BUT I understand that many people love savory breakfasts. So I decided to create a breakfast bowl that my savory-breakfast friends would enjoy and even us sweet-breakfast people could work in on the .01% days.

I thought about using oats for this bowl because oats are my go-to breakfast staple. But then I remembered a meal I made with buckwheat over the holidays. Buckwheat has a deep nutty flavor that is more developed than oats. It seemed like the perfect option for a savory breakfast.

The other half of this Buckwheat Kale Breakfast Bowl is kale. Kale is touted as the perfect health food. I'm always seeing kale smoothie recipes on Pinterest and Instagram. And while there are plenty of other healthy greens besides kale, there's no denying that kale is a health food.

Like other leafy greens, kale is full of fiber and contains a high percent protein per calorie (higher that meat!!). It has over 100% of your daily recommended value of vitamins A, C, and K. Plus tons of other vitamins and minerals like vitamin B6, manganese, calcium, copper, and potassium. Kale is also a cruciferous vegetable. According to Dr. Greger of, cruciferous veggies like broccoli, cauliflower, brussels sprouts, and kale are so good for us that we should be eating them every day. With this Buckwheat Kale Breakfast Bowl you can check off that box with your first meal!

How to make Buckwheat Kale Breakfast Bowls

This Buckwheat Kale Breakfast Bowl is quick enough to make that you can easily make it the morning of. But if you want a super quick breakfast you can always whip this up the night (or weekend) before. If you make the full quantity, this will be enough for breakfast all week!

Start by cooking the buckwheat. Place the buckwheat in a small pot with some water or veggie broth. Bring to a boil and then let simmer for 10 minutes.

Next, move on to the kale. Chop the leafy parts off of the stems, rinse, and spin the kale. Dice up an onion, some sun dried tomatoes, and slice a couple cloves of garlic. Sautee the onions in veggie broth until they are soft, then add in the kale, sun dried tomatoes, and garlic. Let the kale sauté until the volume shrinks. By this time your buckwheat should be done.

To serve, place a scoop of buckwheat in a bowl and top with some kale. Season with salt and pepper and then enjoy!

Recipe Prayer

Jesus thank you for giving us choice. You lovingly made each of us different in our preferences. Let us enjoy this Buckwheat Kale Breakfast Bowl in celebration of our unique tastes. Amen.

Tried this recipe?

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Buckwheat Kale Breakfast Bowl

This Buckwheat Kale Breakfast Bowl combines buckwheat, an essential whole grain, with nutrient-dense kale for a nutritionally well-rounded and delicious savory breakfast.















  • 1 2/3 Cup Buckwheat Groats
  • 1 Head Kale
  • 1/2 Large Red Onion
  • 1/3 Cup Chopped Sun Dried Tomatoes*
  • 5 Cloves Garlic
  • 1 1/2 Cups Vegetable Broth, divided
  • Salt & Pepper, to taste


  1. Combine the buckwheat groats, 1 cup of vegetable broth, and 1 1/2 cups of water in a medium pot. Bring to a boil. Cover, reduce the heat and simmer until tender (about 10 minutes).
  2. Meanwhile, chop the head of kale. Rinse and spin until the water runs clear. Chop the red onion, sun dried tomatoes, and garlic.
  3. In a large pan, saute the onion with the remaining 1/2 cup of vegetable broth. When the onion is soft, add in the kale, sun dried tomatoes, and garlic. You may need to add the kale in several batches so it all fits in the pan. Cover to let the steam help saute the kale.
  4. To serve, place 1/5 of the buckwheat and 1/5 of the kale in a bowl. Season with salt and pepper. Enjoy!

Recipe Notes

*Often you will find sundried tomatoes are stored in oil, but if you look in the dry goods section of the grocery store, you can find sundried tomatoes in packages with no additives. Choose these whenever possible! If you can’t find oil-free sundried tomatoes, use a paper towel to soak up as much oil as you can.

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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography