Puffed wheat cake
Puffed wheat cake is a classic no-bake prairie dessert from the Canadian Prairies, made by binding puffed wheat cereal with a sweet, sticky syrup. The traditional recipe typically includes puffed wheat, brown sugar, corn syrup or honey, butter, and often vanilla, pressed into a pan and cut into squares. It's a beloved, simple treat with deep roots in rural communities across Alberta, Saskatchewan, and Manitoba.
🍽️ Nutrition at a glance
This dessert is high in carbohydrates, primarily from the cereal and sugar syrup, with a moderate amount of fat from the butter. A typical square provides a quick energy boost along with some iron and B vitamins from the fortified cereal, and generally ranges from 150 to 250 calories per serving.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 3 g |
| Carbs | 42 g |
| Fat | 9 g |
| Fiber | 1 g |
| Sugar | 28 g |
| Sodium | 180 mg |
| Iron | 2 mg |
| Thiamin (B1) | 0.15 mg |
| Niacin (B3) | 2 mg |
| Folate | 40 mcg |
| Magnesium | 25 mg |
| Phosphorus | 60 mg |
| Zinc | 0.8 mg |
| Copper | 0.1 mg |
Per 1 square (approximately 60 g) · estimated, varies by recipe
💡 What's interesting
Culturally, puffed wheat cake is a nostalgic staple of prairie potlucks, church basements, and family gatherings, representing a thrifty, shelf-able dessert born from pantry staples. Nutritionally, it's interesting as a high-energy, calorie-dense food that was historically valued for providing sustenance during long, harsh winters and demanding agricultural work.
