Spinach and cheese omelet

Name: Spinach and cheese omelet
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Yield: 1 portions

A fluffy omelet made with fully cooked eggs, wilted spinach and cheese for a calcium and iron boost.

Prep: 5 min
Cook: 8 min
Total: 13 min
Portions: 1

Easy
Pregnancy
Vegetarian
High-protein
Iron-containing
Calcium-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 1 portion. Tick items as you go — nothing is changed for anyone else.

Amounts are converted from the metric original and rounded to measures you can use at home. Cups are US cups (240 ml) and oven temperatures include Fahrenheit.

2 eggs pasteurized mark eggs, cooked until fully set
30 g baby spinach, washed thoroughly
30 g cheddar cheese, grated, made with pasteurized milk
1 tsp olive oil
black pepper, to taste

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

Method

Step 1. Heat the olive oil in a non-stick pan over a medium heat.
Step 2. Wash the spinach thoroughly and add to the pan, cooking until wilted.
Step 3. Beat the eggs in a bowl and season with black pepper.
Step 4. Pour the eggs over the spinach and tilt the pan to spread evenly.
Step 5. Cook for 2–3 minutes until the base is set, then scatter over the cheese.
Step 6. Fold the omelet in half and cook for a further 1–2 minutes until fully set with no runny egg remaining.
Step 7. Serve immediately while steaming 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

Only use eggs stamped with the pasteurized mark and cook until fully set with no runny yolk or white.
Choose cheddar made with pasteurized milk.
Wash spinach thoroughly before cooking.

Allergens

Contains: Eggs
Contains: Milk

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

Sources

MyPlate — pregnancy and breastfeeding — US Department of Agriculture, reviewed 31 August 2026
Food safety for pregnant people — US Food and Drug Administration, reviewed 31 August 2026
Iron — health professional fact sheet — NIH Office of Dietary Supplements, reviewed 31 August 2026
Calcium — health professional fact sheet — NIH Office of Dietary Supplements, reviewed 31 August 2026