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Low Cal Creamed Leeks

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Low Calorie Creamed Leeks

Minnie Says: Creamed leeks may not exactly be something new in French cooking, but leeks in general were new to us until a few months ago. Hubby and I now love them almost anyway at any time…so when I saw this Creamed Leeks recipe on, I just had to try to make it a bit more in line with our healthier eating plan.

This dish is very simple: Sliced leeks are sautéed down in a little bit of margarine until they are soft and sweet. Add in a simple cottage cheese and nonfat dry milk mixture (instead of the heavy cream), which also binds the leeks together and has that very same savory-sweetness as the leeks themselves. Grate in some fresh Parmesan, which still adds that punch of salt to wake it all up. And it’s ready to serve.

This simple but decadent dish goes perfectly with nearly everything—under fish, beside seared chicken breasts, or even alongside sliced steak. We are eating ours with Tilapia fillets tonight. Yummy!

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What do cooked leeks taste like?

A cooked leek has a delicate yet distinctive flavor – it is both sweet and savory. It can be enjoyed in a variety of dishes, ranging from salads to soups and stews.

Additionally, lemon juice can be added to cooked leeks for an extra burst of flavor. Generally speaking, when cooked, the texture of leeks resembles that of asparagus or potatoes as it becomes softer and more succulent.

However, its subtle vegetal character stays intact and unchanged throughout the cooking process. Overall, cooked leeks bring a lusciously savory taste to any meal.

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Where do I find leeks to cook?

One of the most common places to find leeks for culinary purposes is at the local grocery store or farmer’s market. Many grocery stores will carry a variety of leeks that are reasonably priced and ideal for use in a wide array of recipes.

Farmer’s markets often provide an even greater selection, making it possible to find the particular type and size needed for specific dishes.

For those who are eager to source their ingredients as quickly as possible but don’t wish to venture out, home delivery services are available that feature organic and locally-sourced produce from all over the world.

How do I know if leeks are overcooked?

Determining whether leeks are overcooked is an important factor in preparation. The best way to judge the doneness of leeks is by using a fork to gauge tenderness.

If the fork easily pierces several layers of the leek, it is likely finished cooking and ready for service. As an added measure, one may compare the texture of the prepared leek to that of an uncooked one.

Overcooked leeks will feature limp stalks and have lost much of their texture. Additionally, color change can be indicative of over-cooking and should be taken into account when evaluating doneness.

Lastly, due to their delicate nature, it is always wise to take care not to overcook them; if unsure as to doneness, it is better to err on the side of undercooking than over-cooking leeks.

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How do I store cooked leeks?

Cooked leeks can be stored in a container with a tightly sealed lid in the refrigerator. It is important to ensure that no air enters the container as this can cause the leeks to spoil.

Cooked leeks should be consumed within three days of storing.

Low Calorie Creamed Leeks

Low Cal Creamed Leeks

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

This simple but decadent dish goes perfectly with nearly everything—under fish, beside seared chicken breasts, or even alongside sliced steak.


  • 1 tablespoon margarine
  • 2 large leeks washed, and thinly sliced
  • 1/4 cup water
  • Salt to taste
  • Freshly ground black pepper as needed
  • 1/2 cup fat free cottage cheese
  • 1 tablespoon nonfat dry milk
  • 1 tablespoon finely grated Parmesan


    In a nonstick sauté pan, melt the margarine over medium heat.
    Add the leeks and water, season with salt and pepper, cover, and reduce heat to low, cooking until the leeks are soft—about 10 minutes.
    Blend cottage cheese and dry milk in blender or food processor until smooth.
    Pour into pan with leeks and cook until heated through.
    Add Parmesan as desired and serve.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 69Total Fat: 3gSaturated Fat: 1gTrans Fat: 1gUnsaturated Fat: 2gCholesterol: 3mgSodium: 251mgCarbohydrates: 7gFiber: 1gSugar: 2gProtein: 3g

Did you make this recipe?

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Saturday 22nd of February 2020

I was looking for a healthy creamed leeks recipe! Thank you! Just curious...the one I had said to put heavy cream in saucepan then leeks then boil 20 minutes and at the last add grey poupon mustard. They were wonderful!! Do you think I could skip the pepper in this and just add the mustard at the end?

Kelli Miller

Saturday 22nd of February 2020

the grey poupon is going to add calories that pepper wont

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