Egg and avocado whole wheat bagel

Name: Egg and avocado whole wheat bagel
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 portions

A fully cooked egg mashed with avocado on a toasted whole wheat bagel — a simple, quick lunch that includes folate-containing foods.

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

Easy
Trying to conceive
Vegetarian
Quick and easy
Folate-containing
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 gluten-free bread instead of whole wheat bagels
Vegan alternative: use firm tofu, mashed instead of pasteurized eggs

Ingredients

For 2 portions. 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.

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

Method

Step 1. Place the eggs in a pan of cold water and bring to the boil.
Step 2. Simmer for at least 10 minutes so both the yolk and white are completely solid throughout.
Step 3. Cool the eggs under cold water, then peel and roughly chop them.
Step 4. Mash the avocado with the lemon juice and season, then fold through the chopped egg.
Step 5. Split and toast the bagels, then spoon over the egg and avocado mixture.
Step 6. Top with washed cress and serve straight away.

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

Use fully cooked pasteurized stamped eggs, with both the yolk and white completely solid.
Wash cress and salad garnishes thoroughly before use.
Avocado browns quickly once cut, so add lemon juice and eat promptly.

Allergens

Contains: Eggs
Contains: Cereals containing gluten

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

Supplements and drinks

The CDC recommends that all women of reproductive age get 400 micrograms (mcg) of folic acid every day, starting before conception and continuing through early pregnancy, to help prevent neural tube defects. Folate-rich foods do not replace that supplement. Some people are advised to take a higher dose — ask your doctor.
The NIH Office of Dietary Supplements recommends 15 micrograms (600 IU) of vitamin D daily for most adults. Ask your doctor whether you need a supplement, as requirements vary with diet, sunlight exposure and health conditions.
The CDC advises avoiding alcohol when trying to conceive and throughout pregnancy — there is no known safe amount. ACOG advises limiting caffeine to less than 200 mg a day in pregnancy. Recipes here contain no alcohol.

Sources

Folic acid — about — Centers for Disease Control and Prevention, reviewed 31 August 2026
Food safety for pregnant people — US Food and Drug Administration, reviewed 31 August 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 personalized 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 doctor, OB-GYN, 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, celiac disease, a thyroid condition, another medical condition or specific dietary requirements.

If you have PCOS, endometriosis, diabetes, celiac disease, a thyroid condition or another medical condition, ask your doctor or a registered dietitian how these meal ideas fit your own care plan.