Spinach & Fried Egg Grain Bowls

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Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl recipe. The fiber-rich grain freezes very well, so cook up a batch to stash away for salads, bowls and more. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast. Sprinkle with crushed red pepper for extra heat.

By
Jamie Vespa, M.S., RD
Jamie Vespa, M.S., RD

Jamie Vespa is a registered dietitian who worked as a clinical nutrition specialist and as nutrition editor for Cooking Light magazine before devoting herself full-time to her food and nutrition blog, Dishing Out Health.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Wilted Spinach and Fried Egg Wheat Berry Bowl
Photo: Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn
Active Time:
10 mins
Total Time:
15 mins
Servings:
4
Nutrition Profile:
Diabetes-Friendly Dairy-Free High-Fiber Heart-Healthy Vegetarian High-Protein
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Ingredients

  • 2 teaspoons sesame oil

  • 1 (5 ounce) package baby spinach

  • 1 teaspoon lower-sodium soy sauce

  • 4 large eggs

  • 2 cups cooked wheat berries

  • ¼ cup kimchi

  • ¼ cup chopped scallions

  • 2 tablespoons unsalted roasted peanuts, roughly chopped

Directions

  1. Heat oil in a large nonstick skillet over medium heat. Add spinach; cook, stirring often, until wilted, about 3 minutes. Stir in soy sauce; transfer the mixture to a bowl.

  2. Crack eggs into the skillet; cook for 2 minutes. Cover and continue to cook until desired degree of doneness, 2 more minutes for medium.

  3. Divide wheat berries among 4 bowls; top each serving with an egg, 1/4 cup spinach mixture and 1 tablespoon kimchi. Top evenly with scallions and peanuts.

Originally appeared: Cooking Light Power Bowls Issue

Nutrition Facts (per serving)

281 Calories
10g Fat
35g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/2 cups
Calories 281
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 8g 29%
Total Sugars 1g
Protein 15g 30%
Total Fat 10g 13%
Saturated Fat 2g 10%
Sodium 314mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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