Well-cooked egg, avocado and tomato snack box

Name: Well-cooked egg, avocado and tomato snack box
Prep time: 8 min
Cook time: 10 min
Total time: 18 min
Yield: 2 portions

Hard-boiled eggs with avocado, tomato and cucumber, packed cold for an antenatal appointment or a workday. The eggs are cooked until both yolk and white are firm.

Prep: 8 min
Cook: 10 min
Total: 18 min
Portions: 2

Easy
Pregnancy
Quick and easy
High-protein
Vegetarian
Budget-friendly
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 boiled sweet potato or yam instead of wholemeal breadThis makes the box gluten-free; the base recipe is not.
Ingredient unavailable: use well-cooked shredded chicken instead of avocado

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. Boil the eggs for a full 9–10 minutes so that both the yolk and the white are firm, then cool under running water and peel.
Step 2. Wash the tomato, cucumber and the skin of the avocado before cutting.
Step 3. Slice the avocado and squeeze the lime juice over.
Step 4. Pack the eggs, avocado, tomato and cucumber into a clean container, with the bread kept separate.
Step 5. Keep chilled in a cool bag until you eat, and eat the same day.

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

Wash all fruit, vegetables and leafy greens thoroughly in clean water before use.
Cook meat, chicken, fish and eggs thoroughly — no pink meat, no runny egg yolk or white.
Keep raw meat, chicken and fish away from cooked food, and use separate boards, knives and plates.
Cool leftovers quickly, refrigerate where power allows, and reheat once until piping hot throughout. If you cannot refrigerate safely, prepare only what you will eat.
Use pasteurised milk and dairy products. Do not assume that loose or locally sold milk and yoghurt are pasteurised — check the label, or boil fresh milk before use.
No meal can be described as completely risk-free. Guidance can differ — follow current Nigerian maternal-health advice or the advice of your midwife, doctor or antenatal clinic.
For a lunch box, pack the food in a clean sealed container. Anything that needs refrigeration must be kept chilled until you eat it — a cool bag with a frozen water sachet works well — and eaten the same day. If it has been standing warm for several hours, throw it away rather than eating it.
Eggs must be cooked until both the yolk and the white are solid. Do not use soft-boiled or runny eggs in pregnancy unless your antenatal team has advised otherwise.

Allergens

Contains: Eggs
Contains: Cereals containing gluten

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

Sources

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
Five keys to safer food — World Health Organization, reviewed 4 September 2026
Food safety and applied nutrition — National Agency for Food and Drug Administration and Control (NAFDAC), reviewed 4 September 2026