Mediterranean Diet Leek Frittata

Elevate your breakfast or brunch spread with this Mediterranean Diet Leek Frittata, a healthy and flavorful dish packed with vibrant veggies and creamy feta cheese. Featuring tender sautéed leeks, nutrient-rich baby spinach, and juicy cherry tomatoes, this frittata is a shining example of how simple, wholesome ingredients can come together to create a meal that’s as delicious as it is nutritious. Whisked eggs combined with a splash of low-fat milk create a fluffy texture, while tangy feta and a garnish of fresh parsley add a Mediterranean flair. Perfect for meal prep or serving a crowd, this low-carb, protein-packed dish is ready in just 40 minutes and makes an ideal choice for a leisurely weekend breakfast or a light lunch. Serve it warm or at room temperature with a side salad or crusty whole-grain bread for a complete meal.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 medium leeks
• 2 tablespoons olive oil
• 2 cups baby spinach
• 1 cup cherry tomatoes
• 6 pieces large eggs
• 0.25 cup milk (preferably low-fat)
• 0.5 cup feta cheese
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley (chopped)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Prepare the leeks by trimming the roots and the toughest green parts. Slice them in half lengthwise and then rinse under running water to remove any trapped dirt. Thinly slice the clean leeks.

Step 3

In an oven-proof skillet, heat the olive oil over medium heat. Add the sliced leeks and cook for about 5-7 minutes until they are soft and fragrant, stirring occasionally.

Step 4

Add the baby spinach to the skillet with the leeks and cook for an additional 2 minutes until the spinach is wilted.

Step 5

Halve the cherry tomatoes and add them to the skillet, mixing them with the leeks and spinach.

Step 6

In a mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined.

Step 7

Pour the egg mixture over the vegetables in the skillet and stir gently to distribute the vegetables evenly across the pan.

Step 8

Sprinkle the crumbled feta cheese over the top of the egg mixture.

Step 9

Allow the frittata to cook on the stovetop for about 5 minutes or until the edges start to set.

Step 10

Transfer the skillet to the preheated oven and bake for 15-18 minutes until the frittata is fully set in the center and slightly golden on top.

Step 11

Remove the frittata from the oven and let it cool for a few minutes.

Step 12

Garnish with fresh chopped parsley before slicing into wedges to serve.

Nutrition Facts

Serving size	883.2 grams (883.2g)

Amount per serving	% Daily Value*
Calories	1063

Total Fat 75.80g	97%
Saturated Fat 23.80g	119%
Polyunsaturated Fat 3.10g
Cholesterol 1185mg	395%
Sodium 2582mg	112%
Total Carbohydrate 49.00g	18%
Dietary Fiber 7.20g	26%
Total Sugars 14.90g
Protein 54.60g	109%

Vitamin D 282IU	1410%
Calcium 832mg	64%
Iron 14mg	80%
Potassium 1387mg	30%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 62.2%

Protein: 19.9%

Carbs: 17.9%