Savory Wheatena Bowl with Egg & Vegetables
A Savory Wheatena Bowl with Egg & Vegetables is a warm, comforting breakfast or light meal made by cooking Wheatena (a toasted whole wheat cereal) into a thick porridge and topping it with a cooked egg and sautéed or fresh vegetables. It's a simple, hearty dish that transforms a classic American hot cereal into a savory, protein-rich bowl. The dish is a modern, savory twist on a traditional breakfast staple popular in the United States.
🍽️ Nutrition at a glance
This dish is well-balanced, providing a good mix of complex carbohydrates from the wheat cereal, protein from the egg, and healthy fats. It is a good source of fiber, B vitamins, and minerals like iron and magnesium, with a typical serving ranging from 300 to 400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 15 g |
| Carbs | 45 g |
| Fat | 12 g |
| Fiber | 8 g |
| Sugar | 2 g |
| Sodium | 250 mg |
| Iron | 4 mg |
| Magnesium | 90 mg |
| Phosphorus | 200 mg |
| Thiamin (B1) | 0.5 mg |
| Niacin (B3) | 4 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 60 mcg |
| Selenium | 18 mcg |
Per 1 bowl (approximately 350 g) · estimated, varies by recipe
💡 What's interesting
What makes this dish unique is its savory application of Wheatena, a cereal traditionally eaten sweet in America. Nutritionally, pairing the whole grain cereal with an egg creates a complete protein source and enhances the absorption of iron from the wheat.
