Breakfast

Porridge with ground linseed and walnuts

Name: Porridge with ground linseed and walnuts
Prep time: 2 min
Cook time: 6 min
Total time: 8 min
Yield: 1 portions
Ingredients: 50 g porridge oats; 200 ml semi-skimmed milk; 1 tbsp ground linseed; 15 g walnuts, chopped; 0.5 banana banana, sliced

Warming porridge topped with ground linseed and chopped walnuts, plant sources of omega-3, ready in under 10 minutes.

Prep: 2 min
Cook: 6 min
Total: 8 min
Portions: 1

Easy
Trying to conceive
Preparing for pregnancy
Vegetarian
Omega-3-containing
Fibre-rich
Quick and easy

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.

Vegan alternative: use fortified soya milk instead of semi-skimmed milk
Gluten-free alternative: use gluten-free oats instead of porridge oats
Ingredient unavailable: use pumpkin seeds instead of walnuts

Ingredients

For 1 portion. 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. Put the oats and milk into a saucepan and heat gently, stirring frequently.
Step 2. Simmer for 4–5 minutes, stirring, until thick and creamy.
Step 3. Pour into a bowl and stir through the ground linseed.
Step 4. Top with the chopped walnuts and sliced banana.
Step 5. Serve while piping hot.

Allergens for your selection

Contains: Milk
Contains: Cereals containing gluten
Contains: Nuts

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

Food-Safety Notes

Use pasteurised milk.
Reheat any leftovers until piping hot throughout and only once.
No alcohol is included in this recipe; the NHS advises avoiding alcohol if you could become pregnant.

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: Milk
Contains: Cereals containing gluten
Contains: Nuts

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

Storage, freezing and reheating

In the fridge: Best eaten fresh; leftovers can be refrigerated and eaten within 1 day.
Freezing: Not suitable for freezing.
Reheating: Reheat gently on the hob or in the microwave until piping hot throughout.
Reheating limit: Reheat once only, then discard any leftovers.

Approximate nutrition per portion

Energy: 380 kcal
Protein: 15 g
Carbohydrates: 42 g
Fibre: 7 g
Fat: 16 g
Saturated fat: 3.5 g
Salt: 0.2 g
Iron: 2.5 mg
Calcium: 240 mg
Folate: 30 µg
Omega-3: 2.4 g

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

Key nutrients: Omega-3, Fibre.

Sources

The Eatwell Guide — NHS, reviewed 25 July 2026
Fertility and diet — Food Fact Sheet — British Dietetic Association, 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.