The Best 15 Alkaline Breakfast Recipes - Tina Redder - True Food (2024)

Some of these best 15 alkaline breakfast recipes are more filling, like a porridge or pancakes can be. Others are lighter, think of a smoothie or fruit and greens. If you get hungry after a lighter meal you can always drink another smoothie, a juice or have some fruit. The more alkaline goodness the better!

Smoothies and blended meals are the quickest way to enjoy an alkalizing breakfast.

1. Grapefruit Smoothie / 264cal.

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Grapefruit seems acidic when you think of it yet, like lemons and limes, they are actuallyalkaline-forming after they’ve been digested and absorbed. Grapefruits and also oranges make incredible creamy smoothies and are a great fruit to add to you morning greens.

Ingredients for one Grapefruit Smoothie

  • 1/2 to 1 cup of water, depending on the thickness you like, I used 1 cup
  • 1 large grapefruit, peeled and sliced, I do this above the blender to not waste any juice
  • 2 tbsp. hemp seeds, add creaminess and omega 3
  • 1 cup or a large handful of greens of your choice, I used spinach
  • 1 tsp green powder like barley grass, alkalizing, optional
  • a pinch of stevia, optional

Blend into a creamy smoothie and enjoy!

Adding ice cubes to the smoothie makes it colder and thicker, you can do half water, half ice. The greens you use have a large influence on the taste of the smoothie. Milder greens like spinach are great if you are just starting with green smoothies. Try to add in some “stronger” greens like arugula, dandelion or kale to up the detoxing properties of your morning drink.

More greens & fruit smoothies,

  • Mango Banana Spinach Smoothie
  • Pineapple Kale Smoothie
  • Raspberry Turnip Greens Smoothie
  • Very Berry Choco Smoothie

2. Fruit & Green Juice

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Watermelonsare an amazing fruit! They are very hydrating and if you ask me, the best summer fruit. Watermelons have analkaline-forming effect in the body when eaten fully ripe.Alkaline-forming fresh ripe seasonal fruits are perfect to start your day with, especially accompanied by a green juice to get all the needed nutrients and chlorophyll in.

Raw barley grass powder is rich in chlorophyll, enzymes, protein and anti-oxidants and something you can add to a green juice for an extra boost or to water if no time to juice.

Some green juice inspiration,

  • Basic Green Juice
  • Apple Fennel Juice
  • Alkalizing Cucumber Shake
  • Red Chard Detox Juice

3. Dill Spinach Avocado Smoothie / 142cal.

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This dill spinach avocado smoothie is a savory meal, great for when you are not in a sweet mood. Avocado makes everything creamy and the healthy fat in it helps to absorb the vitamins. Also great as a small in between meal or snack.

Ingredients for 1 portion,

  • 1 cup water
  • 1 large handful of spinach
  • juice of 1/2 lemon
  • 1 stalk of celery
  • a few springs of fresh dill or another fresh herb like parsley
  • 1/2 an avocado

Blend into a creamy meal.

4. Fruit Salad / 347cal.

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Fruit & Greens is the perfect combination of alkaline foods and nutrients. It is also rich in fiber and the mild greens and sweet fruits just taste amazing together. This meal is perfect for when you want a pretty salad to chew on or if you don’t have a blender to use.

You can switch out the ingredients to your liking and according to the season.

Ingredients for 1 salad,

  • 2 cups baby greens
  • 1 to 2 cups mixed berries
  • 4 soft, dried, un-sulfured apricots, sliced, optional
  • 8 almonds, sliced
  • 1 Tbsp hemp seeds
  • cinnamon to taste
  • a drizzle of lemon or orange juice

Arrange the greens on the bottom of the plate and add everything else on top. Adjust the fruit to fit the season. Also delicious with peaches in Summer or sliced apples and pears during Fall.

5. Carrot Cake Muffins / 114cal. pp.

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Muffins can be a quick, take along breakfast. They are freezable and are made with millet, buckwheat and quinoa instead of wheat. Gluten free.

Ingredients for 12 Carrot Cake Muffins,

  • 1 flax egg made with 1 Tbsp. ground flax mixed with 3 Tbsp water
  • 1/4cupmashed banana/ about 1 medium
  • 1/4cupunsweetened apple sauce
  • 1/4cupcoconut/soy yogurtor plant based milk
  • 1/4cupmaple syrupor liquid sweetener of choice
  • 1/2 cup buckwheat flour
  • 1/2 cup or a little more millet flakes blend into flour, it should be 1/2 cup after blending
  • 1/2 cup quinoa flour
  • 1/4cupalmond flour
  • 1/4cupcoconut or date sugar
  • 2teaspoonsbaking powder, aluminium free
  • 1teaspoonvanilla extract or powder
  • 1teaspooncinnamon
  • 1/4teaspoonsea salt
  • 1cupwell packed, finely grated carrots

Preheat the oven to 350ºF / 175C.

Add the flax “egg, banana, applesauce, yogurt or milk and syrup into a blender and blend until smooth. Add remaining ingredients except the carrots and blend again until well combined. Stir in the grated carrots. Divide the batter between the 12 muffin-forms. I always spray the muffin papers with a little oil so it is easier to remove when cooled.

Bake in the middle of the oven for 22 – 25 minutes until the middle of the muffin is dry. Transfer to a wire rack after 5 minutes to let them cool completely. You should try these toasted with some jam or almond butter!

6. Savory Warm Quinoa Breakfast / 221cal.

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Quinoa is mildly alkaline and therefor makes a great base for a breakfast. Savory, warm breakfast meals can be so comforting, especially in colder months. Kale, pumpkin and onion are all alkalizing vegetables but you can switch them up according to your taste or what is available to you. Soaking and sprouting grains, legumes, nuts and seeds makes them more alkaline.

Ingredients for 2 large portions,

  • 1/2 cup quinoa, soaked overnight and rinsed well
  • 3 cups chopped kale
  • 2 cups cubed pumpkin
  • 2 to 3 stalks of spring onions, sliced
  • sea salt & black pepper to taste
  • stock powder, optional

Cook the quinoa according to the instructions on the packaging until soft. Saute the pumpkin in a little broth or water until half way cooked. Add in the kale and a little more stock if needed and cook covered for about 5 minutes. Season to taste. Mix in the quinoa and sprinkle the sliced spring onions on top.

Try this , also great for a weekend brunch!

7. Garden Vegetable Soup / 199cal.

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In many countries around the world a bowl of hot soup or noodles soup is an usual item on the breakfast menu. It is delicious, easy on the digestion and warming for the soul.

Ingredients for 2 generous portions,

  • 1 onion, sliced
  • 1 clove of garlic
  • 2 carrots, sliced
  • 2 stalks celery, sliced
  • 1/2 bell pepper, cubed
  • 1 cup mushrooms, cleaned and quartered
  • 1/4 cup green peas
  • 1 medium potato, small cubes
  • 2 cups broccoli florets
  • 1 liter / 4 cups of water or stock
  • 1 bay leaf
  • fresh parsley for serving

Saute the onion and garlic in a little water or stock for a few minutes until translucent. Add in the other vegetables, seasonings and water / stock and bring to a boil. Let it simmer for 20 minutes until the vegetables are soft yet not mushy. Serve with fresh parsley on top. If you use stock you need to add less or may be no extra salt. Stock gives the soup a deeper taste. This is my favorite stock base.

8. Raw Buckwheat Muesli / 227cal.

Buckwheat is rich in manganese, in mood-enhancing tryptophan, in fiber and in magnesium. Soaking is important to neutralize the phytic-acid in grains, seeds, nuts and legumes. Sprouting also makes everything more alkaline and also easier on the digestion.

Ingredients for 2 portions,

  • 1/2 cup dry buckwheat, soaked in plenty of water overnight, rinsed very well to remove the gel-like film, if you let it sit and rinse for another day little tails will appear and your buckwheat is sprouted
  • juice of 1 lime
  • 1/2 avocado, diced
  • approx. 5 inch cucumber, diced
  • a handful of radishes, diced
  • pink salt to taste

Layer all the ingredients in a glass bowl or in a glass. Njoy.

9. Turmeric Millet Porridge / 397cal.

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Millet is an alkaline, non-acidic seed and it is very easy on the digestion. Especially when pre-soaked. This is a warming combination and if you choose to add the turmeric you will up the anti-inflammatory properties of your delicious meal.

Ingredients for 2 portions,

  • 1/2 cup / 110 grams millet, soaked and rinsed
  • 250ml / 1 cup water
  • 200ml/ about 6.8 ounces, more if needed while cooking the porridge
  • 2 cups of berries of your choice
  • 1/2 cup plant based yogurt
  • 1/2 tsp turmeric, optional
  • mint leaves and two tbsp of dried mulberries to serve on top, optional
  • a drizzle of maple syrup

Add the water and millet to a pan and simmer for about 5 minutes until the water has evaporated. Add in the milk, turmeric if using and a tiny pinch of sea salt. bring it to a gentle simmer and cook until the milk is absorbed. If the millet doesn’t taste cooked yet add in a little more water or milk.

Serve with the plant based yogurt, berries and maple syrup on top. If you want to reheat the porridge add in a splash of milk.

You can also try this Rice pudding or/and Crock Pot Quinoa Porridge as a warming breakfast.

10. Sprouted Buckwheat Pancakes / 36cal. per pancake

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Buckwheat is a very versatile grain, actually a seed, not a grain. It is naturally gluten free, rich in nutrients and fiber. I like to soak them to make the nutrients more absorb-able and to help neutralize the phytic acid. Phytic acidimpairs the absorption of iron, zinc and calcium and is neutralized by soaking grains, seeds and nuts before using it recipes or consumption.

Ingredients for 16 2.5 to 3 inch Sprouted Buckwheat Pancakes

  • 1 cup soaked buckwheat groats or whole grains, soak in plenty of water overnight, rinse very well before using
  • 2 Tbsp ground chia seeds
  • 1 and 1/2 cup almond milk
  • 1 tsp vanilla extract or powder
  • 1/8 tsp sea salt
  • 2 tsp baking powder
  • 1 Tbsp lemon juice or apple cider vinegar

Blend all the ingredients except for the baking powder and lemon juice until smooth. Add in the lemon juice, pulse once and pour into a bowl. Before baking stir in the baking powder which will react with the acid from the lemon to make the pancakes lighter.

Serve with berries, a drizzle of maple syrup or honey. It is also delicious with some coconut yogurt.

These gluten free sourdough starter banana pancakes are also a great choice.

11. Raw Alkaline Vegetable Soup / 187cal.

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Raw vegetable soups are delicious cold or warmed, not cooked if you want to keep all the nutrients intact.

Ingredients for 1 to 2 portions,

  • 1 cup packed raw spinach
  • 1 stalk celery, chopped
  • 1 small zucchini, chopped
  • 1/4 bell pepper
  • 1 roma tomato, chopped
  • 1/2 avocado
  • 1/4 cup fresh basil
  • 1/4 cup fresh parsley
  • 1/2 onion, chopped
  • 1 to 1 and 1/2 cups water
  • juice of 1/2 lemon
  • 1/4 tsp salt to taste
  • ground dried tomato, olives & black pepper blend on top, optional

Blend all the ingredients until creamy. Serve it with extra spices and lemon juice on top. Lemon juice makes the “green” taste of vegetable rich juices, smoothies and soups milder,

12. Scrambled Tofu & Vegetables / 182cal.

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Tofu is an alkaline food and is also a great source of plant based protein as it contains all nine essential amino acids. It is rich in iron, calcium, manganese and phosphorous. We can also add magnesium, copper, zinc and vitamin B1 to the list of important nutrients in tofu and tempeh.

Ingredients for 2 generous portions of scrambled tofu & vegetables,

  • 1 block tofu
  • 1 onion, chopped
  • 1/2 bell pepper, chopped
  • big handful of fresh spinach
  • 1/3 cup plant based milk / 80ml
  • 1/2 cup cherry tomatoes, halved
  • fresh herbs to taste
  • 1/2 tsp turmeric
  • sea salt & black pepper to taste
  • black salt / kala namak, optional, gives a very realistic “egg” flavor

Crumble the tofu into small chunks. Saute the onion in a tbsp water until translucent. Add in the bell pepper, bake for a few minutes. Add in the crumbles tofu, turmeric, salt and pepper and cherry tomatoes. Bake for a few minutes then add the spinach and let it wilt while stirring. Serve with toasted whole grain buckwheat millet bread, on top of oven baked potatoes or cooked quinoa and the fresh herbs on top. I like to add the black salt on top when finished, the cooking seems to reduce the flavor.

For another healthy tofu recipe try my Crustless Mini Tofu Quiche

13. Avocado Toast & Tomato / 298cal.

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This whole grain buckwheat millet bread is my favorite homemade bread by far. The grains / seeds are soaked, can also be sprouted to make them even more alkaline. Wheat is an acidic grain, pseudo grains like quinoa, millet, buckwheat and wild rice are mildly alkaline.

Toast the bread, spread it with mashed avocado, tomato slices, sea salt and black pepper to taste. One of the quickest and easiest breakfasts around.

The Food for Life Ezekiel Sprouted Grain Bread has a pH value around a 6.5, which is very close to neutral and slightly on the alkaline side.

14. Creamy Vegetable Soup / 299cal.

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Blended warm soups can be delicious and comforting on a cold morning. You can use your imagination and the veg you have in the fridge to make many different versions of this soup.

Ingredients for 2 large portions,

  • 1 and 1/2 pounds fresh or frozen broccoli florets
  • 1 medium carrot, sliced
  • 2 stalks celery, sliced
  • 1 onion, chopped
  • 4 cups water / low salt vegetable stock
  • 1 medium potato, in small cubes
  • sea salt and black pepper to taste
  • 1/2 tsp onion powder, optional
  • 1 Tbsp. hemp seeds per portion on top to serve, optional

Saute the onion in a few tbsp water until translucent. Add in the potato, carrot, celery and top with the stock. Bring to a boil and let it simmer for about 10 minutes until half way cooked. Add in the broccoli and cook 5 minutes more until potatoes are done. Take out a cup of the stock and blend the remaining into a creamy soup using an immersion blender or a regular blender. You can add in more stock if the soup is too thick to your liking. Serve with a Tbsp hemp seeds on top.

15. Overnight Millet Chia Porridge / 491cal.

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This overnight millet chia porridge is a cross between a regular chia pudding, Bircher muesli and overnight oats. Instead of oats I used millet flakes, you can also use buckwheat or quinoa flakes to keep it on the alkaline side.

Ingredients for 2 portions,

  • 1 cup millet flakes
  • 1/4 cup chia seeds
  • 2 cups plant based milk, unsweetened
  • 20 almonds, chopped
  • 1 banana, sliced
  • drizzle of maple syrup, optional

Mix the flakes, chia seeds, chopped almonds and plant based milk in a glass jar. Stir a few times during the first 5 minutes, the cover and set in the fridge for overnight. Stir it through and divide into 2 bowls, top with the sliced banana or berries and a drizzle of maple syrup.

I hope these 15 alkaline breakfast recipes got you inspired and hungry!

Starting the day the alkaline way is the best thing you can do for a healthy body. My pH-list will make making and choosing alkaline meals so much easier.

For an alkaline kickstart read HERE more about my 10 Day Alkaline Detox for Weight Loss program.

The Best 15 Alkaline Breakfast Recipes - Tina Redder - True Food (2024)
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