Leek, Chard & Ricotta Frittata
This frittata makes for a nutritious family dinner, with leftovers for you 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 and 14 g of net carbs
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.
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.
- low carb & blood sugar
- blood sugar & fat loss
- nutritional keto
- low carb vegetarian
- athletes & bulking
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.