Lunch

Egg and avocado wholemeal bagel

Name: Egg and avocado wholemeal bagel
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 portions
Ingredients: 4 whole British Lion eggs; 1 whole ripe avocado; 2 whole wholemeal bagels; 1 tsp lemon juice; salt and pepper, to taste; 10 g cress, washed thoroughly

A fully cooked egg mashed with avocado on a toasted wholemeal bagel — a simple, quick lunch that includes folate-containing foods.

Prep: 10 min
Cook: 10 min
Total: 20 min
Portions: 2

Easy
Trying to conceive
Vegetarian
Quick and easy
Folate-containing
Fibre-rich

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Gluten-free alternative: use gluten-free bread instead of wholemeal bagels
Vegan alternative: use firm tofu, mashed instead of British Lion eggs

Ingredients

For 2 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Place the eggs in a pan of cold water and bring to the boil.
Step 2. Simmer for at least 10 minutes so both the yolk and white are completely solid throughout.
Step 3. Cool the eggs under cold water, then peel and roughly chop them.
Step 4. Mash the avocado with the lemon juice and season, then fold through the chopped egg.
Step 5. Split and toast the bagels, then spoon over the egg and avocado mixture.
Step 6. Top with washed cress and serve straight away.

Allergens for your selection

Contains: Eggs
Contains: Cereals containing gluten

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food-Safety Notes

Use fully cooked British Lion stamped eggs, with both the yolk and white completely solid.
Wash cress and salad garnishes thoroughly before use.
Avocado browns quickly once cut, so add lemon juice and eat promptly.

Supplements and drinks

The NHS advises taking a 400 microgram folic acid supplement every day while trying for a baby and until you are 12 weeks pregnant. Folate-containing foods do not replace that supplement. Some people are advised to take a higher dose — ask your GP.
The NHS advises considering a daily 10 microgram vitamin D supplement, particularly between October and early March.
The NHS advises avoiding alcohol if you could become pregnant, and limiting caffeine to 200mg a day in pregnancy. Recipes here contain no alcohol.

Allergens

Contains: Eggs
Contains: Cereals containing gluten

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Storage, freezing and reheating

In the fridge: Keep the egg and avocado mixture chilled and use within a few hours; assemble just before eating.
Freezing: Not suitable for freezing.
Reheating limit: Reheat only the portion you plan to eat.

Approximate nutrition per portion

Energy: 400 kcal
Protein: 18 g
Carbohydrates: 35 g
Fibre: 8 g
Fat: 21 g
Saturated fat: 4.5 g
Salt: 0.9 g
Iron: 2.4 mg
Folate: 140 µg

All figures are approximate and will vary with the products and portion sizes you use.

Key nutrients: Folate, Fibre, Protein.

Sources

Vitamins, supplements and nutrition in pregnancy — folic acid — NHS, reviewed 25 July 2026
How to store food and leftovers — NHS, reviewed 25 July 2026

Written by Antega Editorial Team · Reviewed status: Published · Last reviewed 25 July 2026

Important information

Antega's Trying to Conceive Recipes are provided for general information and meal inspiration for anyone hoping to conceive, including partners. They are not a personalised diet plan, they are not fertility treatment, and no food or recipe can be said to improve fertility or guarantee conception. They do not replace advice from your GP, midwife, fertility specialist, registered dietitian or another qualified healthcare professional. Speak to a healthcare professional before making significant dietary changes, particularly if you have allergies, diabetes, PCOS, endometriosis, coeliac disease, a thyroid condition, another medical condition or specific dietary requirements.

If you have PCOS, endometriosis, diabetes, coeliac disease, a thyroid condition or another medical condition, ask your GP or a registered dietitian how these meal ideas fit your own care plan.