Egg and vegetable frittata

Name: Egg and vegetable frittata
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2 portions

A quick vegetarian frittata with spinach, peas and cherry tomatoes, ready in 20 minutes and folate-containing.

Prep: 5 min
Cook: 15 min
Total: 20 min
Portions: 2

Easy
Trying to conceive
Vegetarian
Quick and easy
Gluten-free
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 unsweetened soya milk instead of 2% milk

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. Whisk the eggs with the milk and season with pepper.
Step 2. Heat the oil in an ovenproof skillet and wilt the spinach.
Step 3. Add the peas and tomatoes and stir briefly.
Step 4. Pour in the egg mixture and cook over a low heat for 5 minutes until the base is set.
Step 5. Finish under a hot broil for 3–4 minutes until the egg is fully set and steaming hot (165°F) with no runny egg remaining.
Step 6. Slice and serve while 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

Cook eggs until both the white and yolk are completely set with no runny egg remaining.
Wash spinach and tomatoes thoroughly before use.
Reheat leftovers only once, until steaming hot (165°F) throughout.

Allergens

Contains: Eggs
Contains: Milk

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
Vitamin B12 — health professional fact sheet — NIH Office of Dietary Supplements, 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.