Leek, Chard & Ricotta Frittata

This frittata makes for a nutritious family dinner, with leftovers for your lunch tomorrow! 

Eggs provide the majority of the energy in this recipe along with bioavailable protein, vitamins B2, B5, A and B12 as well as choline, and selenium.  

Ricotta brings a luxurious texture and mouthfeel along with calcium and phosphorus while the chard and leek add vitamins K1, C and A, folate and a range of critical minerals.  


One serve provides 360 calories, 25 g protein, 21 g fat, 14 g of net carbs and P:E = 0.7.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 100 g leek, sliced
  • Scant amount preferred fat
  • 100g ricotta
  • 100 g baby kale
  • 6 eggs, beaten
  • Salt & Pepper (optional)


  • Pre-heat oven to 180°C/360°F (bake).
  • Line a small tin or ceramic dish with baking paper.
  • Heat a frying pan to medium heat, add the fat. Once warm add the leek and saute for 5 minutes until soft.
  • Add the baby kale to the leek and toss to wilt for 1 minute.
  • Tip the veggies into the bottom of the lined dish. Crumble over the ricotta.
  • Pour over the beaten eggs, add salt & pepper if using. 
  • Bake for 20-30 minutes until centre is cooked.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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