35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (2024)

From nourishing soups and salads to comforting bakes, these leek recipes are as fabulous as they are healthy.

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (2)

Today I am highlighting one of my favourite vegetables – leek. Like onion and garlic, leeks belong to the allium family but, in my opinion, they are much more versatile in the kitchen. If you’ve ever only used leeks to flavour a soup or a stock, brace yourself – you’re about to discover amazing new ways to leek it up.

Leeks have very similar properties to the garlic and onion – a unique combination of flavonoids (antioxidants) and sulfur-containing nutrients that provide cardiovascular support. For people who avoid onion and garlic due to their FODMAPs content, the green parts of the leek are okay to use. The green parts have a lovely, green onion and slightly garlicky flavour and can be used cooked or raw.

Otherwise, the whole leek – white, pale green and green parts – can be used, although I often see people discard the green leaves. Leeks can be braised, fried, roasted, boiled, sautéed or sliced thinly and eaten raw in salads. I’ve often thought of leeks as French food but there are many cuisines and dishes that use this vegetable, and of course, it can be used instead of onions.

Covering soups, sauces, salads and drips, here is my round-up of 35 delicious and healthy leek recipes.

Using Leeks In Soups

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (3)

Braised Leeks

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (4)
Ottolenghi’s Braised Eggs with Leek and Za’atar from The Kitchn
Braised Chicken with Leeks & Scallions fromA Calculated Whisk

Leeks In Salads

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (5)

Leeks As Side Dishes

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (6)

Roasted & Baked Leeks

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (7)

Leeks In A Sauce

In Burgers & Meatballs

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (9)

Leek Quiches & Frittatas

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (10)

In Dips & Condiments

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (11)

What’s your favourite way to prepare leeks? Share in the comments below.

35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (12)
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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Comments

5 Comments

  1. Thank you so much for featuring my leek salad! 🙂

    Reply

  2. What a great collection of recipes! We feel leek is so underrated, thanks for doing this and including our hummus recipe.

    Reply

    1. Welcome!

      Reply

  3. My CSA has us overrun with leeks! Thank you for the ideas!

    Reply

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35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (2024)

FAQs

Are leeks anti-inflammatory? ›

Leeks have a variety of biological active effects, such as anti-cancer, anti-inflammation, anti-obesity, anti-oxidation and anti-bacteria, but the action mechanisms of these biological effects are still unclear.

Are leeks good for gut health? ›

Raw leeks, along with raw garlic and onions, are a source of prebiotics. Prebiotics, a type of fiber, are good for our beneficial gut bacteria. They assist in balancing the bacteria which aids in a healthy digestive system.

Are leeks high in sugar? ›

The high fibre content of leeks may also help to regulate blood sugar levels, making them a good choice for people with diabetes. Leeks also contain a range of antioxidants, including flavonoids and sulphur compounds.

Are leeks or onions better for you? ›

In terms of what's good for you, both leeks and green onions have tons of vitamins and nutrients, but overall, leeks are more nutrient dense, with more fiber, and much more of manganese, Vitamin K, Beta Carotene & Iron.

When should you not eat leeks? ›

The dark green tops of leeks should look fresh. Avoid leeks with yellowing or wilting tops.

Are leeks good for weight loss? ›

Because leeks are a low-calorie food, they can be part of a weight management program. The water and fiber in leeks can give you a feeling of fullness, so you are less likely to overeat. Leeks also add a lot of flavor to foods and make eating healthy dishes enjoyable.

What are the side effects of leeks? ›

Risks of Eating Leeks

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods. People with certain digestive conditions, like Irritable bowel syndrome (IBS), are more likely to be intolerant to FODMAPs.

Do leeks make you gassy? ›

Gas-producing polysaccharides called fructans are typically found in onion, garlic, agave, and leek. Even when consumed in small quantities, these foods can trigger bloating and other digestive problems like gas and stomach cramps.

Is it OK to eat leeks everyday? ›

Studies suggest that people who regularly eat leeks and other allium vegetables may have up to a 46 percent lower risk of gastric cancer than people who don't eat them, but further studies are needed to be sure. Leeks may also protect you from colorectal cancer.

Are leeks good for arthritis? ›

Studies have shown that people who regularly ate foods from the allium family – such as garlic, onions and leeks – showed fewer signs of early osteoarthritis. Researchers believe the compound diallyl disulphine found in garlic may limit cartilage-damaging enzymes in human cells.

Can diabetics eat leeks? ›

With low sodium and no saturated fat or cholesterol, leeks are especially beneficial for diabetics. This is also a rich source of fiber for the patient's daily menu. If you don't eat it directly, but use the juice, the nutrients in leeks will also promote the treatment of diabetes.

Can leeks raise blood pressure? ›

Leeks also contain potassium while also being low in sodium, which helps to lower blood pressure. Most of the nutrients in leeks are concentrated in the bulb and lower leaf section, with the exception of folate and B6 which are found throughout the greens and bulb.

Why are leeks so expensive? ›

Leek is an expensive crop to grow, because it is labor intensive. Hand labor is required for all stages of production including: transplanting, weeding, harvesting, washing and packing.

Are leeks high in iron? ›

Leeks. One leek has 1.36 mg of iron, so it will get you to 7.6% DV of iron intake. Give the classic potato and leek soup recipe a go, but also try them charred off and stuffed with blue cheese and nuts. Or pair up with mushrooms in an iron-rich Asian style broth, with some greens tossed in for good measure.

Are leeks a superfood? ›

Leeks are a rich source of antioxidants, particularly polyphenols and sulfur compounds. Antioxidants fight oxidation, which damages your cells and contributes to illnesses like diabetes, cancer, and heart disease.

What vegetable gets rid of inflammation? ›

Your body metabolizes omega-3s into compounds that fight inflammation and keep cholesterol in check. Broccoli: Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, arugula and kale are rich in sulforaphane, an antioxidant that helps decrease inflammation.

Which vegetable is rich in anti-inflammatory? ›

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

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