This recipe is a real lifesaver for a quick meal during a busy holiday season. 


I have always been a lover of leeks, though for some reason I had only ever enjoyed them at restaurants, and had never purchased them before.  Leeks are now a staple on my grocery list – I’m in love with this delicious meal!  Most quiche recipes are made with heavy cream or cream cheese, but it is quite easy to throw a delicious quiche together with a VERY healthy profile. Believe it or not, this quiche even freezes well (after cooking) to take to work for a yummy lunch!


My inspiration for this recipe is from the cookbook Copenhagen Food, but I have modified extensively to make it blissfully healthy – high in protein, low in calories (though not low in salt due to the feta).  And I dropped the crust entirely.


With only five ingredients, it’s so easy to make!



  • 600g leeks (about 1.5 large leeks), sliced
  • 3 garlic cloves, finely chopped
  • 1 1/4 cup egg whites
  • 100g (3.3 oz) light feta cheese, crumbled
  • freshly ground black pepper
  • a pinch of cumin (optional – some will like this, some will not – gives it a bit of Middle Eastern flair)




1. Preheat oven to 400F.

2. Saute leeks and garlic for about 5 minutes in a pan until soft. You can use a bit of non stick spray and stir often, no oil needed.

3. Put the leeks and garlic into a medium bowl.  Add the egg whites and feta cheese and add pepper (and cumin if desired).  Fold with a spoon until mixed together.

4. Lightly spray a casserole dish with non stick spray, then pour in the mixture. Bake for 30-35 mins, until the filling has set but retains a light wobble – it should be just a little browned on top.


Nutrition: Makes 5 servings. Per serving:

  • calories: 152
  • carb: 18g
  • fat: 4g
  • protein: 14g


Dr Sue Pedersen © 2019 

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