Breakfast

Spinach and egg muffins

Name: Spinach and egg muffins
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 portions
Ingredients: 6 eggs British Lion mark eggs; 80 g baby spinach, washed thoroughly and chopped; 40 g cheddar cheese, grated, made with pasteurised milk; 2 spring onions spring onions, washed and finely sliced; black pepper, to taste

Baked egg muffins with wilted spinach and cheese, a folate-containing, batch-friendly breakfast cooked through until fully set.

Prep: 10 min
Cook: 20 min
Total: 30 min
Portions: 2

Easy
Trying to conceive
Preparing for pregnancy
Vegetarian
High-protein
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 dairy-free cheese instead of cheddar cheese
Ingredient unavailable: use kale instead of baby spinach

Ingredients

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

6 eggs British Lion mark eggs
80 g baby spinach, washed thoroughly and chopped
40 g cheddar cheese, grated, made with pasteurised milk
2 spring onions spring onions, washed and finely sliced
black pepper, to taste

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

Method

Step 1. Preheat the oven to 180°C (fan 160°C) and grease a 6-hole muffin tin.
Step 2. Wash the spinach thoroughly, chop, and divide between the muffin holes with the spring onions.
Step 3. Beat the eggs in a jug with black pepper and pour over the vegetables.
Step 4. Scatter over the cheese.
Step 5. Bake for 18–20 minutes until fully set with no runny egg in the centre.
Step 6. Leave to cool slightly before removing from the tin.

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

Only use eggs stamped with the British Lion mark and check the centre is fully set with no runny egg.
Choose cheddar made with pasteurised milk.
Cool leftovers quickly and refrigerate 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: 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: Refrigerate cooled muffins in a covered container and eat within 2 days.
Freezing: Freeze in a single layer then bag together for up to 1 month.
Defrosting: Defrost in the fridge overnight.
Reheating: Reheat in the microwave or oven until piping hot throughout.
Reheating limit: Reheat once only, then discard any leftovers.

Approximate nutrition per portion

Energy: 260 kcal
Protein: 21 g
Carbohydrates: 3 g
Fibre: 1.5 g
Fat: 18 g
Saturated fat: 7 g
Salt: 0.8 g
Iron: 2.6 mg
Calcium: 200 mg
Folate: 90 µg

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

Key nutrients: Folate, Protein.

Sources

Vitamins, supplements and nutrition in pregnancy — folic acid — NHS, reviewed 25 July 2026
Planning your pregnancy — NHS, reviewed 25 July 2026
Chilling, freezing and reheating food safely — Food Standards Agency, 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.