Lite leek and feta frittata

Discover a delicious, healthy Lite Leek and Feta Frittata packed with fresh vegetables, prosciutto, and low-fat feta. This easy-to-make recipe features nutrient-rich leeks, mushrooms, and spinach, combined with egg whites and a touch of butter for a flavorful, guilt-free meal. Perfect for breakfast, brunch, or any time of day!

  • 29 Mar 2025
  • Cook time 50 min
  • Prep time 15 min
  • 8 Servings
  • 9 Ingredients

Lite leek and feta frittata

This Lite Leek and Feta Frittata is a delicious and healthy option for any meal. It's packed with fresh vegetables and lean proteins, making it both nutritious and satisfying. The combination of leeks, mushrooms, and spinach creates a delightful medley of flavors, while the feta cheese adds a tangy finish. This lightweight version uses egg whites and low-fat milk to reduce calories without sacrificing taste.

Ingredients:

1 tsp butter
5g
2 garlic cloves
6g
1 leek
180g
2 cups mushrooms
460g
3 cups spinach
90g
3 slices prosciutto
50g
6 egg whites
200g
1/2 cup milk (1% fat)
120g
1/3 cup feta cheese
72g

Instructions:

1. Preheat Oven:
Preheat your oven to 375°F (190°C).
2. Prepare the Vegetables:
- Clean and slice the leek into thin rounds, using only the white and light green parts.
- Clean and slice the mushrooms.
- Roughly chop the spinach.
3. Cook the Vegetables:
- Heat a medium oven-proof skillet (preferably non-stick) over medium heat.
- Add 1 tsp of butter. Once the butter melts and starts to sizzle, add the minced garlic and cook for about 1 minute until fragrant.
- Add the sliced leek to the skillet and cook for 3-4 minutes until it becomes soft.
- Add the mushrooms and cook for another 5 minutes, until they release their moisture and start to brown.
- Add the chopped spinach and cook for about 2 minutes until wilted.
- Stir in the chopped prosciutto and cook for an additional 1-2 minutes. Remove the skillet from heat.
4. Prepare the Egg Mixture:
- In a medium mixing bowl, whisk together the egg whites and milk until well combined.
5. Combine and Cook:
- Pour the egg mixture evenly over the vegetable and prosciutto mixture in the skillet.
- Sprinkle the crumbled feta cheese evenly over the top.
6. Bake the Frittata:
- Place the skillet in the preheated oven and bake for 20-25 minutes, or until the frittata is set in the middle and lightly golden on top.

7. Serve:
- Let the frittata cool for a few minutes before slicing. Serve warm or at room temperature. Enjoy!

Tips:

- Ensure your vegetables are evenly cooked by sautéing them until they are tender before adding them to the egg mixture.

- Use a non-stick skillet or a well-greased baking dish to prevent the frittata from sticking and ensure easy removal.

- For a fluffier frittata, whisk the egg whites and milk together until frothy before combining with the other ingredients.

- Feel free to substitute or add other vegetables and proteins to customize the frittata to your liking.

- Let the frittata cool for a few minutes after baking to allow it to set properly before slicing and serving.

Enjoy your Lite Leek and Feta Frittata as a wholesome breakfast, a light lunch, or a protein-rich dinner. The savory combination of fresh vegetables, prosciutto, and feta cheese, all bound together by fluffy egg whites, is sure to become a favorite. Serve it warm right out of the oven or at room temperature for an equally delightful experience.

Nutrition Facts
Serving Size150 grams
Energy
Calories 90kcal5%
Protein
Protein 8g5%
Carbohydrates
Carbohydrates 8g2%
Fiber 1.18g3%
Sugar 2.99g3%
Fat
Fat 3.36g4%
Saturated 1.68g6%
Cholesterol 11mg-
Vitamins
Vitamin A 80ug9%
Choline 18mg3%
Vitamin B1 0.09mg7%
Vitamin B2 0.48mg37%
Vitamin B3 2.52mg16%
Vitamin B6 0.20mg12%
Vitamin B9 50ug13%
Vitamin B12 0.30ug12%
Vitamin C 7mg8%
Vitamin E 0.46mg3%
Vitamin K 63ug54%
Minerals
Calcium, Ca 90mg7%
Copper, Cu 0.27mg30%
Iron, Fe 0.82mg7%
Magnesium, Mg 30mg7%
Phosphorus, P 120mg9%
Potassium, K 400mg12%
Selenium, Se 18ug33%
Sodium, Na 180mg12%
Zinc, Zn 0.72mg7%
Water
Water 120g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Turkey and cheddar omelet

Perfect for a nutritious breakfast or brunch in under 10 minutes.

01 May 2025

Chicken, cucumber and feta salad

Perfect for a healthy lunch or light dinner.

07 Apr 2025

Chicken skewers with hummus

Paired with creamy hummus, this dish is both healthy and delicious, making it an ideal choice for a quick weeknight dinner or a weekend BBQ.

18 Apr 2025

Feta egg noodles

Perfect for weeknight dinners or special occasions.

23 Jul 2025

Chicken with rosemary and caper seasoning

Perfect for weeknight dinners or special occasions.

01 Mar 2025

Garlic & chilli shrimps

Ready in minutes and sure to impress.

06 May 2025

Wholemeal banana pancakes

Perfectly fluffy and naturally sweet, these pancakes offer a healthier twist on a breakfast classic.

30 Mar 2025

Hake with hazelnuts, capers and parsley

Ready in just a short time, transform your dinner into a fine dining experience with this easy-to-follow recipe.

14 Apr 2025

Posts