Persian Leeks and Chives Frittata

This delicious Persian leeks and chives frittata is one of my favorite egg recipes I learned from Maman (my Persian mother-in-law). This versatile dish is packed with nutrients and adaptable for any meal of the day, even for special occasions.

About this leeks and chives frittata

In Farsi, this green-loaded frittata is called Kuku Sabzi. Typically served for both lunch and dinner, this dish is also a famous celebratory dish during the Persian New Year celebration (Nowruz).

Every time my husband and I visit to celebrate the first day of spring, Maman never skips making her delicious kuku sabzi. It has been a tradition for us to help her prepare the herbs and vegetables in the kitchen while Maman does the flavoring and quality control.

Because of my love towards egg, and the superb combination of high-fiber greens with protein, I have adapted them to my anti-inflammatory diet regime.

How to eat this Persian leeks and chives frittata

This delicious Persian leek and chives frittata can be enjoyed as a main or side dish. My husband’s family typically pairs it with lavash (Persian flatbread) and yogurt as a side condiment. Rice is another common carb eaten next to this high-fiber frittata.

I have made this recipe countless times, and I figured that it’s delicious with air-fried sweet potatoes for a well-balanced meal. You can enjoy them warm, cold, or at room temperature. That’s one of the reasons they make an ideal snack for a picnic, lunchbox, or finger food at your parties.

This frittata yields for 2 people as a main dish and about 4 pax as a side dish.

Why I love this leeks and chives frittata and you will too

This frittata is loaded with anti-inflammatory greens. It makes a delicious and nutritious high-fiber protein dish anytime I feel like having both protein and fiber in the same dish. Especially on lazy days when I don’t feel like making a separate salad bowl.

Since I love eggs so much but I was advised to take them sparingly due to my inflammatory condition, this recipe is the perfect way to cook eggs the healthier way. I mean, it’s sort of a hack to load that bunch of greens by combining them with the ingredients you love!

Chive and leek are much less bitter than other greens like kale and spinach. In fact, when combined, both of them balance each other’s flavor and intensity. Leeks add a subtle sweetness to the grassy chives and keep the frittata moist, especially when cooked in less oil. That makes it easy to consume greens!

Is frittata healthy?

Depending on several things, it can be yes or no. Some people with certain health conditions are restricted from consuming eggs. Maybe allergic to eggs. So, in this case, it’s definitely unhealthy.

So go for an egg substitute or reduce the egg yolk used in the recipe (check with your doctor or dietitian).

The measure to determine whether frittata is healthy or not depends heavily on what you mix with the egg.

If you add too much salt, highly processed cheese, lots of bacon and butter, you might not need a dietitian to tell you how that can impact your cholesterol levels if you have them in excess.

But if you are a healthy person without an allergy to eggs, leek, and chive and wonder if this frittata recipe is healthy, I am sure it is.

You get the benefit of eating food with omega-3 (egg) combined with a bunch of greens high in antioxidant benefits. In this recipe, the amount of salt is reasonable, and fat is used sparingly.

Hacks to cook frittata with less oil and non-sticky

Since we are talking about fat, this recipe needs it for greasing. I am sure you are familiar with how messy the cooking egg can get in your pan if you do it incorrectly. So, I am using light olive oil to grease my pan, and the good news is you don’t need as much oil. Here’s some tips:

• Use a non-stick pan. Whether it’s enamel, cast-iron, or regular non-stick pan, it definitely makes cooking frittata less sticky. You will still need some oil for greasing, but it’s much less than when cooking in a stainless steel pan.

• Use a type of fat/oil with high heat resistance. Fat that tends to burn fast in high heat can lead to smoking or even a burnt taste when cooking frittata. So, if you are thinking of using butter, use a non-stick pan and keep it on very low heat so it is less sticky and cook steadily.

• Grease the pan thoroughly. Make sure the oil spreads throughout the entire bottom and the side surface of the pan, including the corner parts. Especially when you use cast iron, some parts with less oil can get stickier. So, use a brush to coat the oil evenly on the surface.

1 tbsp should be enough for both iron cast and non-stick pan. You can use light olive oil or avocado oil.

Ingredients, substitutions & notes

Here is what you need to make this frittata. Don’t miss the substitution and notes that you might want to know.

Egg—I’m using four medium-sized omega eggs (or grade B). If you use jumbo eggs, consider reducing one.

Leeks—Leeks add moisture and a sweeter flavor to the frittata. Although not traditionally used in Kuku Sabzi, they help maintain moisture when making it with less fat or oil. I am using the entire part of leeks (minus the root). If you can’t find leeks, you may as well stick with just chives but add another portion of chives to replace the leeks. However, do not replace leeks with spring onion, as it’ll make it too intense and sharp.

Persian chives—Use Persian chives instead of Chinese chives for an authentic Persian kuku sabzi flavor. After washing them, it is important to dry them before chopping to avoid extra liquid.

Seasoning—You will need salt, pepper, turmeric, and cinnamon powder for seasoning.

Additional ingredients—This is optional, but for an authentic Persian kuku sabzi, you can sink some walnuts into the frittata and sprinkle some dried barberries right before cooking. It is a great way to add nutrients and a slightly sour sensation to every bite. (Maman would add this when serving for Nowruz)

How to make Persian leeks and chives frittata

Step 1—Prepare the veggies. Wash the vegetables and dry the water out of them. I use a salad spinner to dry them quickly. It’s one of my best purchases that helps speed up the drying process, especially if you make salad daily. This salad spinner is similar to what I’m using currently, only it’s a stainless steel. If you don’t have one, you can dry the veggies manually by laying them on a dry towel.

Slice the vegetables thinly. If you don’t have the patience to cut them thin, you can use a dry chopper or mixer, but make sure you cut the chives shorter before adding them to the mixer. Do not use a mixer for leeks, as it’ll squeeze the liquid out of them, resulting in a mushy paste instead of dry, thin slices.

Step 2—Mix and season. Combine the leeks and chives in a large bowl. Add eggs and all the seasonings, and whip with a spatula or fork until fully incorporated.

Step 3—Cook & Flip (stovetop). Heat a non-stick or cast-iron pan over medium to low heat, add oil, and spread it evenly. Pour the mixture into the pan. Gently smooth the top with your spatula and let it cook for about 10 minutes over low heat (the time may vary depending on the thickness of your frittata).

When the top and side look dry, peek gently with a thin spatula and see if it turns slightly brown. While at it, you can loosen the frittata from the surface by scraping the side gently with a spatula (I found that a heat-resistant rubber silicone spatula is the most ideal type when handling frittata). When you see the bottom parts turn slightly brown, flip them gently.

Notes: If your frittata is thin and wide, consider dividing it into quarters and flipping them piece by piece.

Step 4—Serve. Remove from the stove and let it cool for about 5 minutes. Serve immediately while warm or let it cool. Serve with plain yogurt or this refreshing cucumber yogurt as a side.

Important notes

Do not overheat your pan before you pour the mixture. Allow the frittata to cook slowly on medium to low heat to ensure it cooks properly inside without overcooking the outside. You want them to be slightly brown on the surface and evenly cooked inside.

Serving suggestions

This leek and chive frittata can be a great savory breakfast to start your day. If you don’t have time to handle the vegetables in the morning, worry not. Cook it ahead or prep the veggies the night before. So all that’s left for the next morning is whipping them together, seasoning them, and leaving them to cook! If you have leftovers, you can eat them the next morning. You will notice they are more delicious the next day.

Since this frittata is delicious to savor at room temperature and solid in shape, it can be a portable and delicious picnic dish, barbeque side dish, finger food for parties, and even lunchbox food. The fiber and protein together make this frittata a nutritiously filling snack.

Cook them in a muffin tin instead of a pan and bake them in a preheated oven under 350°F (175°C) for 15-25 minutes.

FAQ

Can you make frittata the night before?

Yes, you can make the frittata the night before. In fact, it tastes better the next day. Sitting the whole night gives time for all the ingredients to complement each other and develop a better flavor.

How long should you keep frittata in the fridge?

You can keep the frittata in the fridge for up to four days, provided that they are properly covered inside a ziplock bag or airtight container to keep them fresh and flavorful.

Other healthy Persian recipes you might like

• Garlicky cucumber yogurt
• Parsley and tomato salad
• Tomato and cucumber salad
• Sumac salad
• Persian lentil soup
• Persian summer cucumber soup
• Persian sumac sauce salad dressing

🥣 Did you try this recipe? Let me know your thoughts in the comment below.