Evening meal

Egg and vegetable frittata

Name: Egg and vegetable frittata
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2 portions
Ingredients: 6 whole eggs; 100 g spinach; 80 g frozen peas; 100 g cherry tomatoes, halved; 2 tbsp semi-skimmed milk; 1 tbsp olive oil; black pepper, to taste

A quick vegetarian frittata with spinach, peas and cherry tomatoes, ready in 20 minutes and folate-containing.

Prep: 5 min
Cook: 15 min
Total: 20 min
Portions: 2

Easy
Trying to conceive
Vegetarian
Quick and easy
Gluten-free
Folate-containing

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.

Dairy-free alternative: use unsweetened soya milk instead of semi-skimmed milk

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. Whisk the eggs with the milk and season with pepper.
Step 2. Heat the oil in an ovenproof frying pan and wilt the spinach.
Step 3. Add the peas and tomatoes and stir briefly.
Step 4. Pour in the egg mixture and cook over a low heat for 5 minutes until the base is set.
Step 5. Finish under a hot grill for 3–4 minutes until the egg is fully set and piping hot with no runny egg remaining.
Step 6. Slice and serve while hot.

Allergens for your selection

Contains: Eggs
Contains: Milk

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

Food-Safety Notes

Cook eggs until both the white and yolk are completely set with no runny egg remaining.
Wash spinach and tomatoes thoroughly before use.
Reheat leftovers only once, until piping hot throughout.

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: Milk

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

Storage, freezing and reheating

In the fridge: Cool within 1–2 hours and refrigerate for up to 1 day.
Freezing: Not suitable for freezing.
Reheating: Reheat until piping hot throughout if eating the next day.
Reheating limit: Reheat once only, then discard any leftovers.

Approximate nutrition per portion

Energy: 320 kcal
Protein: 24 g
Carbohydrates: 8 g
Fibre: 4 g
Fat: 21 g
Saturated fat: 5 g
Salt: 0.5 g
Folate: 100 µg
Vitamin B12: 1.8 µg
Vitamin D: 2 µg

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

Key nutrients: Folate, Protein, Vitamin B12.

Sources

Vitamins, supplements and nutrition in pregnancy — folic acid — NHS, reviewed 25 July 2026
Vitamins and minerals — B vitamins and folic acid — 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.