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Nutrient collection · every recipe serves 2

Choline-Rich Recipes

Choline is one of the quieter nutrients of pregnancy: most women fall short of the reference intakes, largely because its everyday source is so specific - eggs, and the yolk in particular. The UK sets no official choline value, so the numbers used here are the American ones.

Sources our recipes credit: eggs (the yolk carries the choline), plus soy, fish, and dairy.

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Egg-Fried Rice with Peas & Spring Greens - Proper egg-fried rice from yesterday's rice with peas, greens and sesame Lunch Egg-Fried Rice with Peas & Spring Greens Proper egg-fried rice from yesterday's rice with peas, greens and sesame - the fastest real lunch a tired kitchen can produce. 15 min Easy Vegetarian Hot-Smoked Salmon, Avocado & Egg Plate - Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon Breakfast Hot-Smoked Salmon, Avocado & Egg Plate Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon - a cold assembly plate stacked with DHA and choline. 15 min Easy Pescatarian Hot-Smoked Trout Kedgeree-Style Rice - A gently curried rice with flaked hot-smoked trout, peas and boiled eggs Breakfast Hot-Smoked Trout Kedgeree-Style Rice A gently curried rice with flaked hot-smoked trout, peas and boiled eggs - the Anglo-Indian breakfast that eats like brunch and stocks like a supplement. 35 min Medium Pescatarian Salmon Salad Sandwich on Seeded Bread - Tinned salmon mashed with yogurt, lemon and dill, piled on seeded bread with cucumber Lunch Salmon Salad Sandwich on Seeded Bread Tinned salmon mashed with yogurt, lemon and dill, piled on seeded bread with cucumber - the mood-food lunch that takes ten minutes. 12 min Easy Pescatarian Spinach & Sun-Dried Tomato Egg Bites - Little baked egg cups with spinach, sun-dried tomato and cheddar Breakfast Spinach & Sun-Dried Tomato Egg Bites Little baked egg cups with spinach, sun-dried tomato and cheddar - make a tray, eat them warm or cold for three mornings. 30 min Easy Vegetarian Spinach, Feta & Avocado Omelet - Eggs for choline and B12, spinach for folate, avocado for healthy fats Breakfast Spinach, Feta & Avocado Omelet Eggs for choline and B12, spinach for folate, avocado for healthy fats - a preconception trifecta in one pan. 15 min Easy Vegetarian Avocado Deviled Eggs - Deviled eggs with avocado standing in for mayo Snack Members Avocado Deviled Eggs Deviled eggs with avocado standing in for mayo - choline and folate in a snack that actually keeps you full. 20 min Easy Vegetarian Big Batch Breakfast Burritos (Freezer) - Foil-wrapped freezer burritos of scrambled egg, black beans, cheese and salsa Breakfast Members Big Batch Breakfast Burritos (Freezer) Foil-wrapped freezer burritos of scrambled egg, black beans, cheese and salsa - future you, half-asleep, will be genuinely grateful. 40 min Medium Vegetarian Blueberry Buckwheat Pancakes - Whole-grain pancakes with a berry lid Breakfast Bonus Blueberry Buckwheat Pancakes Whole-grain pancakes with a berry lid - slow carbs that hold blood sugar steady through the morning. 25 min Medium Vegetarian Boiled Eggs & Soldiers with Marmite Butter - Soft-set boiled eggs with Marmite-butter toast soldiers Breakfast Members Boiled Eggs & Soldiers with Marmite Butter Soft-set boiled eggs with Marmite-butter toast soldiers - nursery comfort with a B-vitamin twist, dippy or firm as you like. 10 min Easy Vegetarian Cheesy Scrambled Egg Breakfast Wrap - Scrambled eggs and melted cheese rolled in a warm tortilla Breakfast Members Cheesy Scrambled Egg Breakfast Wrap Scrambled eggs and melted cheese rolled in a warm tortilla - portable, one-handed, done in ten minutes. 10 min Easy Vegetarian Chicken Caesar-Style Salad (Pregnancy-Safe) - Crisp romaine, hot chicken, croutons and a proper-tasting Caesar dressing built on yogurt and Parmesan Lunch Members Chicken Caesar-Style Salad (Pregnancy-Safe) Crisp romaine, hot chicken, croutons and a proper-tasting Caesar dressing built on yogurt and Parmesan - no raw egg, no anchovity doubts. 30 min Medium Omnivore Cottage Cheese & Almond Flour Pancakes - A low-carb pancake that is mostly protein Breakfast Members Cottage Cheese & Almond Flour Pancakes A low-carb pancake that is mostly protein - cottage cheese for calcium, eggs for choline, berries on top. 20 min Medium Vegetarian Egg & Cress-Style Sandwich with Yogurt Mayo - The nostalgic egg sandwich rebuilt on yogurt-mustard dressing with peppery cress and soft wholegrain bread Lunch Members Egg & Cress-Style Sandwich with Yogurt Mayo The nostalgic egg sandwich rebuilt on yogurt-mustard dressing with peppery cress and soft wholegrain bread - fully set, fully satisfying. 15 min Easy Vegetarian Egg-Fried Brown Rice with Peas & Greens - The leftovers rescue Lunch Members Egg-Fried Brown Rice with Peas & Greens The leftovers rescue - day-old rice, frozen peas and eggs become lunch in 15 minutes flat. 15 min Easy Vegetarian Everything-Bagel Deviled Eggs - Fully-cooked deviled eggs with Greek yogurt filling and an everything-bagel seed crust Snack Members Everything-Bagel Deviled Eggs Fully-cooked deviled eggs with Greek yogurt filling and an everything-bagel seed crust - retro, portable, choline-dense. 20 min Easy Vegetarian Green Eggs (Pesto Scramble) on Sourdough - Soft pesto-swirled scrambled eggs with spinach on thick sourdough Breakfast Members Green Eggs (Pesto Scramble) on Sourdough Soft pesto-swirled scrambled eggs with spinach on thick sourdough - green eggs, no ham, full flavor. 12 min Easy Vegetarian Green Goddess Chicken & Avocado Bowls - Poached chicken and avocado over herby rice with a green goddess yogurt dressing that you will want on everything else too. Lunch Members Green Goddess Chicken & Avocado Bowls Poached chicken and avocado over herby rice with a green goddess yogurt dressing that you will want on everything else too. 30 min Easy Omnivore Green Shakshuka - Eggs baked in a garlicky bed of spinach and kale Breakfast Bonus Green Shakshuka Eggs baked in a garlicky bed of spinach and kale - a folate powerhouse with iron and calcium from the feta. 25 min Medium Vegetarian Halloumi, Egg & Avocado Breakfast Salad - Golden halloumi and boiled eggs over avocado, tomatoes and arugula Breakfast Members Halloumi, Egg & Avocado Breakfast Salad Golden halloumi and boiled eggs over avocado, tomatoes and arugula - a fork-and-knife breakfast for slower mornings. 20 min Easy Vegetarian Ham-Free Croque: Cheddar & Tomato French Toast - Savory French toast layered with cheddar and tomato, cooked until molten Breakfast Members Ham-Free Croque: Cheddar & Tomato French Toast Savory French toast layered with cheddar and tomato, cooked until molten - the croque experience without the deli-meat question. 20 min Medium Vegetarian Ham-Style Turkey, Egg & Cheese Breakfast Muffins - Savory egg muffins with cooked turkey, cheddar and chives Breakfast Members Ham-Style Turkey, Egg & Cheese Breakfast Muffins Savory egg muffins with cooked turkey, cheddar and chives - a fridge full of one-handed protein for the week's strangest hours. 30 min Easy Omnivore Hot-Smoked Salmon & Dill Frittata - An open-faced oven frittata with flakes of hot-smoked salmon, dill and peas Breakfast Members Hot-Smoked Salmon & Dill Frittata An open-faced oven frittata with flakes of hot-smoked salmon, dill and peas - elegant enough for the weekend, easy enough for a Tuesday. 25 min Easy Pescatarian Hummus, Egg & Greens Flatbread - Warm flatbread swiped with hummus, topped with jammy eggs and dressed greens Lunch Members Hummus, Egg & Greens Flatbread Warm flatbread swiped with hummus, topped with jammy eggs and dressed greens - lunch from the fridge in ten minutes. 10 min Easy Vegetarian Iron-Rich Spinach & Mushroom Omelet - A well-done omelet loaded with spinach and mushrooms Breakfast Members Iron-Rich Spinach & Mushroom Omelet A well-done omelet loaded with spinach and mushrooms - iron and choline for the trimesters when blood volume soars. 15 min Easy Vegetarian Kedgeree-Style Salmon & Egg Rice - Gently curried rice with roast salmon, peas and boiled eggs Dinner Members Kedgeree-Style Salmon & Egg Rice Gently curried rice with roast salmon, peas and boiled eggs - the breakfast classic promoted to dinner, nutrient list intact. 35 min Medium Pescatarian Kimchi-Style Fried Rice Bowls with Fried Egg - Tangy quick-cabbage fried rice under a crispy fried egg Lunch Members Kimchi-Style Fried Rice Bowls with Fried Egg Tangy quick-cabbage fried rice under a crispy fried egg - the postpartum version can use real kimchi now, or keep the quick pickle. 20 min Easy Vegetarian Kimchi-Style Fried Rice with Egg - Day-old rice fried with cabbage kimchi flavors Lunch Members Kimchi-Style Fried Rice with Egg Day-old rice fried with cabbage kimchi flavors - gochujang optional - and topped with a fully-set fried egg. Weeknight rescue food. 20 min Easy Vegetarian Miso Butter Mushrooms with Fried Egg & Greens - Savory miso-butter mushrooms with wilted greens and a crisp-edged fried egg Breakfast Members Miso Butter Mushrooms with Fried Egg & Greens Savory miso-butter mushrooms with wilted greens and a crisp-edged fried egg - a deeply satisfying umami breakfast. 20 min Easy Vegetarian Miso Ramen-Style Noodle Bowls with Fully-Set Eggs - A quick miso broth over ramen noodles with corn, greens, nori and fully-cooked halved eggs Dinner Members Miso Ramen-Style Noodle Bowls with Fully-Set Eggs A quick miso broth over ramen noodles with corn, greens, nori and fully-cooked halved eggs - the ramen shop experience, adjusted for now. 35 min Medium Vegetarian Mushroom & Goat Cheese Omelet - A classic folded omelet with golden mushrooms, thyme and soft goat cheese Breakfast Members Mushroom & Goat Cheese Omelet A classic folded omelet with golden mushrooms, thyme and soft goat cheese - low-carb, high-choline, ready in fifteen minutes. 15 min Easy Vegetarian Mushroom, Kale & Goat Cheese Frittata - A six-egg frittata with vitamin-D mushrooms, folate-rich kale and creamy goat cheese Breakfast Members Mushroom, Kale & Goat Cheese Frittata A six-egg frittata with vitamin-D mushrooms, folate-rich kale and creamy goat cheese - hearty enough for a two-meal day. 30 min Medium Vegetarian One-Handed Egg & Cheese Breakfast Quesadilla - A folded egg-and-cheddar quesadilla you can genuinely eat with one hand while the other is occupied Breakfast Members One-Handed Egg & Cheese Breakfast Quesadilla A folded egg-and-cheddar quesadilla you can genuinely eat with one hand while the other is occupied - which it will be. 12 min Easy Vegetarian Pesto Eggs with Arugula on Toast - Eggs fried straight in a spoonful of pesto until set and crisp-edged, piled on toast with peppery arugula Breakfast Members Pesto Eggs with Arugula on Toast Eggs fried straight in a spoonful of pesto until set and crisp-edged, piled on toast with peppery arugula - the viral trick that earns its keep. 12 min Easy Vegetarian Red Pepper & White Bean Shakshuka - Eggs simmered in a smoky tomato and red pepper sauce with white beans stirred through Breakfast Members Red Pepper & White Bean Shakshuka Eggs simmered in a smoky tomato and red pepper sauce with white beans stirred through - a folate and fiber take on the brunch classic. 30 min Medium Vegetarian Salmon & Cream Cheese Breakfast Wrap - Hot-smoked salmon, cream cheese, cucumber and arugula rolled tight in a tortilla Breakfast Members Salmon & Cream Cheese Breakfast Wrap Hot-smoked salmon, cream cheese, cucumber and arugula rolled tight in a tortilla - the DHA breakfast that walks around the house with you. 10 min Easy Pescatarian Salmon, Egg & Avocado Plate - DHA passes into breast milk from what you eat Breakfast Members Salmon, Egg & Avocado Plate DHA passes into breast milk from what you eat - this plate makes the habit nearly effortless. 15 min Easy Pescatarian Salmon Niçoise Salad - The classic niçoise rebuilt with omega-3-rich salmon and jammy eggs Lunch Members Salmon Niçoise Salad The classic niçoise rebuilt with omega-3-rich salmon and jammy eggs - a composed salad that eats like a full meal. 25 min Medium Pescatarian Savory Miso Oats with Fully-Set Egg & Greens - Silky savory oats stirred with miso, topped with wilted greens, a fully-cooked egg and sesame Breakfast Members Savory Miso Oats with Fully-Set Egg & Greens Silky savory oats stirred with miso, topped with wilted greens, a fully-cooked egg and sesame - congee's weeknight cousin. 15 min Easy Vegetarian Savory Oatmeal with Spinach, Egg & Cheddar - Oats cooked like risotto with spinach and sharp cheddar, topped with a fully-set fried egg Breakfast Members Savory Oatmeal with Spinach, Egg & Cheddar Oats cooked like risotto with spinach and sharp cheddar, topped with a fully-set fried egg - oatmeal for people who think they hate oatmeal. 15 min Easy Vegetarian Scrambled Eggs with Hot-Smoked Salmon & Greens - Fully cooked salmon and firm scrambled eggs Breakfast Members Scrambled Eggs with Hot-Smoked Salmon & Greens Fully cooked salmon and firm scrambled eggs - the pregnancy-safe version of the classic DHA breakfast. 15 min Easy Pescatarian Shakshuka Verde with Feta - Eggs set in a gently spiced green sauce of spinach, zucchini and herbs with feta Breakfast Members Shakshuka Verde with Feta Eggs set in a gently spiced green sauce of spinach, zucchini and herbs with feta - the emerald cousin of the tomato classic. 30 min Medium Vegetarian Shakshuka with Feta & Warm Pitas - Eggs simmered in a smoky pepper-tomato sauce with feta and pitas for scooping Breakfast Members Shakshuka with Feta & Warm Pitas Eggs simmered in a smoky pepper-tomato sauce with feta and pitas for scooping - the slow-morning breakfast worth handing the baby over for. 30 min Medium Vegetarian Shrimp & Mango Noodle Salad with Lime - Rice noodles, cooked shrimp and mango in a lime-chili dressing with a mountain of herbs Lunch Members Shrimp & Mango Noodle Salad with Lime Rice noodles, cooked shrimp and mango in a lime-chili dressing with a mountain of herbs - bright, cold and faintly celebratory. 20 min Easy Pescatarian Shrimp & Mango Rice Paper Rolls - Fresh rice paper rolls of cooked shrimp, mango, carrot and mint with a lime-peanut dip Snack Members Shrimp & Mango Rice Paper Rolls Fresh rice paper rolls of cooked shrimp, mango, carrot and mint with a lime-peanut dip - light, bright and better than takeout. 30 min Medium Pescatarian Shrimp & Scallion Omelet - A Cantonese-style omelet with juicy shrimp and scallions Breakfast Members Shrimp & Scallion Omelet A Cantonese-style omelet with juicy shrimp and scallions - fast, low-carb, and rich in the minerals most linked to fertility. 15 min Medium Pescatarian Shrimp & Tomato Zucchini Noodles with Whole-wheat Spaghetti - Garlicky shrimp in a quick cherry tomato sauce over half spaghetti, half zucchini ribbons Dinner Members Shrimp & Tomato Zucchini Noodles with Whole-wheat Spaghetti Garlicky shrimp in a quick cherry tomato sauce over half spaghetti, half zucchini ribbons - lighter pasta that still twirls properly. 25 min Easy Pescatarian Shrimp, Avocado & Quinoa Salad with Lime - Cooked shrimp over herby quinoa with avocado, cucumber and a punchy lime dressing Lunch Members Shrimp, Avocado & Quinoa Salad with Lime Cooked shrimp over herby quinoa with avocado, cucumber and a punchy lime dressing - light, cold and mineral-dense. 25 min Easy Pescatarian Shrimp, Chorizo-Free Paella-Style Rice - A smoky one-pan paella-style rice with shrimp, peppers and peas Dinner Members Shrimp, Chorizo-Free Paella-Style Rice A smoky one-pan paella-style rice with shrimp, peppers and peas - saffron optional, socarrat crust encouraged, cured meat unnecessary. 50 min Medium Pescatarian Shrimp, Mango & Avocado Rice Paper Bowls - A deconstructed summer roll: cooked shrimp, mango, avocado and herbs over rice noodles with a lime-tamari dressing. Lunch Members Shrimp, Mango & Avocado Rice Paper Bowls A deconstructed summer roll: cooked shrimp, mango, avocado and herbs over rice noodles with a lime-tamari dressing. 25 min Medium Pescatarian Shrimp, Pea & Lemon Risotto - A classic lemony shrimp and pea risotto stirred to silk Dinner Members Shrimp, Pea & Lemon Risotto A classic lemony shrimp and pea risotto stirred to silk - the slow, meditative dinner for evenings when stirring is the therapy. 45 min Medium Pescatarian Smoked Salmon & Soft Scrambled Eggs - Omega-3 DHA, vitamin D, iodine and choline on one plate Breakfast Members Smoked Salmon & Soft Scrambled Eggs Omega-3 DHA, vitamin D, iodine and choline on one plate - the hardest-to-get nutrients for egg and sperm quality. 15 min Easy Pescatarian Smoked Salmon, Egg & Avocado Bagel Plate - A toasted bagel stacked with hot-smoked salmon, scrambled eggs and avocado Breakfast Members Smoked Salmon, Egg & Avocado Bagel Plate A toasted bagel stacked with hot-smoked salmon, scrambled eggs and avocado - weekend energy for whichever day this happens to be. 15 min Easy Pescatarian Spinach & Cheddar Scrambled Egg Muffin - Fully-set scrambled eggs with wilted spinach and sharp cheddar in a toasted English muffin Breakfast Members Spinach & Cheddar Scrambled Egg Muffin Fully-set scrambled eggs with wilted spinach and sharp cheddar in a toasted English muffin - a proper choline breakfast in a hand. 15 min Easy Vegetarian Spinach & Feta Quesadillas with Yogurt Dip - Crisp tortillas sealed around garlicky spinach, feta and mozzarella with a cool yogurt dip Lunch Members Spinach & Feta Quesadillas with Yogurt Dip Crisp tortillas sealed around garlicky spinach, feta and mozzarella with a cool yogurt dip - a ten-minute iron-and-calcium double. 20 min Easy Vegetarian Spinach, Mushroom & Gruyere-Style Baked Eggs - Eggs baked over garlicky spinach and mushrooms under melted cheese Breakfast Members Spinach, Mushroom & Gruyere-Style Baked Eggs Eggs baked over garlicky spinach and mushrooms under melted cheese - a weekend skillet that happens to tick four pregnancy nutrients. 30 min Medium Vegetarian Steak & Eggs with Roasted Tomatoes - A small sirloin cooked through and sliced over eggs and blistered tomatoes Breakfast Members Steak & Eggs with Roasted Tomatoes A small sirloin cooked through and sliced over eggs and blistered tomatoes - the classic training breakfast, done the preconception-safe way. 25 min Medium Omnivore Sweet Potato & Black Bean Breakfast Hash - Crispy-edged sweet potato and black beans in one pan, topped with eggs cooked right in the hash Breakfast Members Sweet Potato & Black Bean Breakfast Hash Crispy-edged sweet potato and black beans in one pan, topped with eggs cooked right in the hash - hearty enough to carry a morning. 30 min Medium Vegetarian Thai-Style Green Curry with Shrimp & Green Beans - A fragrant coconut green curry with shrimp, green beans and Thai basil Dinner Bonus Thai-Style Green Curry with Shrimp & Green Beans A fragrant coconut green curry with shrimp, green beans and Thai basil - takeaway night, but the shrimp are properly cooked and the sodium is yours to control. 30 min Medium Pescatarian Tortilla Espanola with Garlic Yogurt & Greens - A thick Spanish potato omelet cooked all the way through, with garlic yogurt and dressed greens Lunch Members Tortilla Espanola with Garlic Yogurt & Greens A thick Spanish potato omelet cooked all the way through, with garlic yogurt and dressed greens - superb warm, arguably better cold. 40 min Medium Vegetarian Trout & Chive Scramble on Wholegrain Toast - Soft-set scrambled eggs folded with flakes of cooked trout and chives Breakfast Members Trout & Chive Scramble on Wholegrain Toast Soft-set scrambled eggs folded with flakes of cooked trout and chives - a five-ingredient breakfast with serious nutrient credentials. 15 min Easy Pescatarian Tuna-Free Niçoise with Hot-Smoked Trout - All the Niçoise pleasures Lunch Members Tuna-Free Niçoise with Hot-Smoked Trout All the Niçoise pleasures - potatoes, green beans, olives, eggs - with hot-smoked trout standing in for the tuna. 30 min Medium Pescatarian Turkey & Spinach Breakfast Skillet - Lean ground turkey with garlic, spinach and eggs in one pan Breakfast Members Turkey & Spinach Breakfast Skillet Lean ground turkey with garlic, spinach and eggs in one pan - a savory, low-carb breakfast built for training mornings. 20 min Easy Omnivore Turkish-Style Eggs with Garlic Yogurt (Fully Set) - Cilbir reimagined pregnancy-safe: fully-cooked eggs over garlicky yogurt with warm paprika butter Breakfast Members Turkish-Style Eggs with Garlic Yogurt (Fully Set) Cilbir reimagined pregnancy-safe: fully-cooked eggs over garlicky yogurt with warm paprika butter - scandalously good with bread. 20 min Medium Vegetarian Veggie Egg Muffins - Crustless mini-frittatas that keep three days in the fridge Breakfast Members Veggie Egg Muffins Crustless mini-frittatas that keep three days in the fridge - protein and choline you can eat one-handed, warm or cold. 30 min Easy Vegetarian Veggie-Packed Mini Frittatas - A muffin tin of mini frittatas loaded with pepper, zucchini and feta Breakfast Members Veggie-Packed Mini Frittatas A muffin tin of mini frittatas loaded with pepper, zucchini and feta - grab two from the fridge on the way out the door. 30 min Easy Vegetarian Veggie Sausage-Free Breakfast Hash with Eggs - A crispy potato, pepper and kale hash with eggs cooked right in the pan Breakfast Members Veggie Sausage-Free Breakfast Hash with Eggs A crispy potato, pepper and kale hash with eggs cooked right in the pan - the big weekend breakfast that handles the vegetables too. 35 min Medium Vegetarian Za'atar Fried Eggs with Yogurt & Flatbread - Crispy-edged fried eggs on garlicky yogurt with za'atar oil and warm flatbread Breakfast Bonus Za'atar Fried Eggs with Yogurt & Flatbread Crispy-edged fried eggs on garlicky yogurt with za'atar oil and warm flatbread - a five-ingredient breakfast with restaurant swagger. 12 min Easy Vegetarian Zucchini & Feta Breakfast Fritters - Golden zucchini fritters flecked with feta and dill, served with lemony yogurt Breakfast Members Zucchini & Feta Breakfast Fritters Golden zucchini fritters flecked with feta and dill, served with lemony yogurt - a savory breakfast that sneaks in the greens. 25 min Medium Vegetarian

This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.

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