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High in fiber, protein and vitamins, oat and leek börek
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Leek Börek (Oats, Cheese, Egg, Lots of Leek) (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 23.4 g of carbs, 8.6 g of protein, 7.6 g of fat and 4.6 g of fiber. Its 54 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
23.4g
· 9% DV
Protein
8.6g
· 17% DV
Fat
7.6g
· 10% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 18% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 4.6 g | 16% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 1 slice (thick) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 2 piece (double) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Leek börek is a savory Turkish-style bake made with plenty of leek; this version combines it with oats, cheese, and egg rather than relying on the usual layered pastry. It is typically cut into portions and served warm or at room temperature.
To make oat leek börek, soften finely sliced leeks, let them cool, then mix them with oats, cheese, and beaten egg. Spread the mixture in a baking dish and bake until the center is set and the top is lightly browned.
Yes, frozen leeks work in leek börek. Thaw them fully and squeeze or drain away excess liquid before mixing them with the oats, cheese, and egg; extra moisture can leave the finished bake soft and wet.
Leek börek is often soggy because the leeks release too much water during baking. Cook them first to evaporate some moisture, let them cool, and drain them well; also avoid adding watery cheese or putting the mixture into the oven while it is still runny.
A crumbly, well-drained cheese works well in leek börek because it adds flavor without making the filling too wet. Feta-style cheese gives a tangy, salty result, while a mild melting cheese makes the oat-based bake softer and richer.
Yes, you can use filo pastry, but it turns this oat-based leek börek into a more traditional layered pie. Keep the leek filling fairly dry, layer the filo sheets, and brush them lightly with oil so they bake crisp rather than soggy.
Yes, you can cook leek börek in a covered nonstick pan over low heat, but make it fairly shallow so the egg-based center sets before the bottom gets too dark. Carefully flip it to brown the other side, or finish the top under a grill.
Leek börek goes well with plain yogurt, a crisp salad, or sliced tomatoes and cucumber. For a light meal, serve a warm portion with greens; it also works as a savory brunch dish alongside tea.
Cooked leek börek keeps in a covered container in the refrigerator for about 3–4 days. Let it cool before storing, and reheat only the portion you plan to eat so the rest stays chilled.
Yes, leek börek freezes well after baking. Cool it completely, wrap individual portions or place them in an airtight container, then thaw before reheating; warming it in the oven helps restore a firmer texture.
Vitamins
Vitamin K
54µg · 45% DV
Biotin
7.44µg · 25% DV
Vitamin A
216µg · 24% DV
B12
0.54µg · 23% DV
Minerals
Phosphorus
132mg · 19% DV
Copper
0.16mg · 18% DV
Sodium
384mg · 17% DV
Manganese
0.38mg · 17% DV
Potassium ⭐
372mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 204 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Leek börek is a savoury baked dish inspired by Turkish börek, made here with plenty of leek, oats, cheese and egg. Unlike versions wrapped in layers of pastry, this oat-based recipe brings the ingredients together as a soft, sliceable bake, with the leek forming much of its filling.
It tastes gently sweet and savoury, with tender leek and a hearty texture from the oats. In Turkey, börek is often enjoyed at breakfast or with tea; this version also works warm for lunch or as a light supper. It provides fibre and protein, and pairs well with plain yoghurt or a crisp salad. Keep the cheese modest if you prefer a lighter, less salty result.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.64g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.