An omelette is beaten egg cooked flat in a pan and folded around a filling such as cheese, vegetables or ham. Cooked through until set, it is a safe and complete pregnancy meal.
Why it's good in pregnancy
A two-egg omelette delivers around 12 g of protein and most of a day's choline, and the filling does the rest: spinach adds folate and iron, cheese adds calcium, peppers add vitamin C. It is one of the few ten-minute meals that covers so many pregnancy nutrients at once.
Key nutrients
ProteinComplete protein for your baby's growth and your own expanding tissues.
CholineSupports your baby's brain and spinal cord development.
Vitamin DHelps calcium reach your baby's bones and teeth.
IronSupports the rise in blood volume through pregnancy.
CalciumCheese fillings add calcium for your baby's skeleton while protecting your own bone stores.
Serving ideas
Spinach and cheddar omelette
Mushroom, tomato and herb omelette
Pepper and onion omelette with a side salad
Baked vegetable frittata cut into wedges
Masala omelette with onion and coriander
Safety
Cook until the centre is set and no wet egg runs when you cut it.Use pasteurised cheese and heat any ham or deli filling until steaming.
Cook the omelette on a medium heat until the top looks dry and the centre is firm when pressed; a classic French omelette with a soft, wet middle is not cooked enough unless the eggs are Lion-mark or pasteurised. Choose pasteurised cheeses, and if you use brie, camembert or blue cheese make sure the omelette is piping hot right through. Cook ham, bacon or other deli meats until steaming before folding them in. Eat an omelette fresh; if you reheat one, make it steaming hot.
Common questions
Is an omelette safe to eat during pregnancy?Yes, as long as it is cooked until set all the way through and any cheese is pasteurised.
Can I have a cheese omelette while pregnant?Yes; hard cheeses and pasteurised soft cheeses are fine, and even brie or blue cheese is safe once the omelette is cooked piping hot.
Is frittata okay in pregnancy?Yes, a frittata is baked until firm, which cooks the egg fully; just check the centre is set before serving.
Did you know?
A frittata is simply an omelette finished in the oven, which is why it cooks through so reliably.
Adding a handful of spinach to an omelette roughly doubles its folate.
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