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Egg-cellent Nutrition: The Pregnancy "Super Food" You Might Be Overlooking
- Tazmin Lewis
- May 21
- 4 min read
Eggs are an extremely versatile and popular food in the “wellness world” and for a good reason!
As a Prenatal Specialist Dietitian, they are one of my go to recommendations for clients who are trying to conceive or already pregnant. They're affordable and packed with nutrients that supports both maternal health and baby's development.
But pregnancy does strange things to our taste preferences, as well as the nausea and vomiting symptoms that 70-80% of women experience. I find with my clients that eggs are often one of the first foods to go off. That's exactly why I'm sharing several ways for you to include eggs in your diet, including a few sneaky recipes for those who are not finding eggs appealing right now - so you can enjoy all the benefits of eggs without tasting them!
Why Eggs Deserve “Superfood” Status During Pregnancy
Eggs contain:
Choline: Choline supports baby's brain and neural tube development. Research shows many pregnant women don't meet the recommended nutritional requirement for this vitamin. It is also a vitamin that is not often found in prenatal supplements, so additional efforts on increasing your dietary intake if possible is important! You can read more on prenatal supplements by clicking here.
Protein: As your pregnancy progresses, the demand for protein increases as protein is made up of amino acids - the building blocks of life! Eggs can be a great source of protein, which is essential for supporting the growth of baby, as well your own growth such as developing more breast tissue and forming a placenta.
Vitamin B12: B12 is supportive of DNA synthesis and red blood cell formation, helping prevent certain types of anemia during pregnancy.
Iodine: Essential for thyroid hormones as well as baby's brain development.
Vitamin D: Eggs can be one of the few food sources of Vitamin D. Vitamin D supports bone development as well as immune function.
DHA omega-3 fats: Some eggs can also be a source of Omega 3, supporting baby's brain and eye development. Look for eggs from hens fed omega-3 enriched diets for higher levels.
Eggs also contain a selenium, iron, zinc, and vitamins A, E, and K: An impressive micronutrient profile in one small package!
Easy & Delicious Way To Eat Eggs
1. Soft boiled eggs with toast soldiers – I mean come on! If this isn’t a childhood favourite then what is?! I actually love my soldiers with marmite. Let me know if you are a lover or hater of marmite!
2. Scrambled eggs – A quick and easy breakfast, lunch or dinner served with some bread and with whatever vegetables, salad and sides you like. The secret to making a good scrambled eggs is with a low, slow heat and to turn off just before they are cooked.
3. Poached eggs – I feel the poached egg game is still strong within the wellness world but you just can’t go wrong with a perfectly cooked poached egg.
4. Fried eggs – Again an easy uncomplicated one here!
5. Omelette – This is a family favourite as they are so versatile. I enjoy adding in some spring onions, along with whatever vegetables I have and some cheese.
6. Eggy bread (French Toast) – Sweet with cinnoman, sugar, fresh fruit and yoghurt or savoury with baked beans, bacon and tomato. What would you choose?
7. Pancakes – I hold my pancake game very high! Whether it’s a traditional crepe or American style - again pancakes can go sweet or savoury.
8. Egg fried rice – being half Indonesian I had to mention Nasi Goreng! My husband has even gone to the lengths of putting a poster of nasi goreng in our kitchen.
9. And finally this viral chocolate and hard boiled egg recipe! (yes really! I was sceptical at first too. See me make this on Instagram by clicking here).
Chocolate and Hard Boiled Egg Recipe
Serves 2-3
Ingredients:
3 hard-boiled eggs (peeled)
⅓ cup whole or plant based milk (adjust for desired consistency)
2 Tbsp granulated sugar (or honey/maple syrup)
2.5 Tbsp unsweetened cocoa powder
½ tsp vanilla extract
Optional toppings: berries, banana slices, or a dollop of Greek yogurt
Method:
Add all ingredients to a blender and blend until completely smooth (about 1-2 minutes).
Pour into small ramekins or glasses...or like me eat straight out of the blender!
Refrigerate for at least 2 hours to set and chill
Top with fresh fruit or a dollop of Greek yogurt if desired.
Frequently Asked Questions About Eggs During Pregnancy
Are eggs safe during pregnancy?
Yes! If you live in the UK eggs with a lion stamp is low risk for salmonella so you can have them runny! All other eggs should be fully cooked until both white and yolk are firm to avoid risk of salmonella.
What if I'm vegetarian or vegan?
If eggs aren't part of your diet, focus on other choline sources like soybeans, quinoa, and cruciferous vegetables. However, you may want to discuss supplementation with your healthcare provider, or a dietitian such as myself as choline can be challenging to get enough of on plant-based diets.
What about egg quality?
When possible, choose free-range or pasture-raised eggs for higher omega-3 content.
Pregnancy Nutrition Support?
While eggs are a fantastic addition to most pregnancy diets, every woman's nutritional needs are unique. In my one-on-one consultations, we create personalised nutrition plans that:
Account for your food preferences and aversions
Address specific pregnancy concerns (morning sickness, gestational diabetes, etc.)
Ensure you're getting optimal nutrition for each trimester
Prepare your body for breastfeeding and postpartum recovery
Book Your Prenatal Nutrition Consultation → here
Want more pregnancy nutrition tips and recipes? Follow me on Instagram @tazminlewisrd
Tazmin is a registered dietitian specialising in prenatal and peadiatric nutrition. She holds a BSc in Nutrition & Dietetics, with over 10 years practising as a Dietitian. She has supported hundreds of women through their pregnancy journeys with evidence-based, practical nutrition advice.
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