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.

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