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Spring Into Fertility with a Nutritious Asparagus and Spinach Quiche

Nutritious Aspargus and Spinach Quiche

Spring's arrival brings not only a renewal of the earth but also an opportunity to rejuvenate our diets with fresh, seasonal produce. Living adjacent to a farm that's begun its asparagus harvest—a favourite of my daughter—inspires me to incorporate these seasonal gems into our meals.

Why Seasonal Eating Enhances Fertility

Choosing seasonal produce benefits your health, the local economy, and the planet. Foods at their peak provide the best flavours and are packed with essential nutrients that can optimise fertility.

Nutrient-Dense Meals for Preconception

This crustless asparagus and spinach quiche, enriched with feta, is a fantastic meal choice for anyone in the preconception phase. High in protein and vital nutrients like choline—crucial for fetal brain development—this dish supports hormonal balance and overall reproductive health without spiking blood sugar levels.

Adding a carbohydrate component like boiled potatoes at the base of the quiche can round out the meal, making it even more satisfying and balanced.


  • Olive oil: 2 teaspoons

  • Asparagus: 225 grams, ends trimmed and cut into 2.5 cm pieces

  • Yellow onion: ½ onion chopped

  • Garlic: 2 cloves, minced

  • Feta cheese: 1dl, crumbled (omit for dairy-free)

  • Fresh Baby spinach: 5dl, tightly packed (organic)

  • Eggs: 8-10 

  • Milk of choice: 160 ml (use dairy-free if preferred)

  • Salt: 1 pinch

  • Black pepper: 1 pinch

  • Fresh parsley: 2 tablespoons, chopped

  • Boiled potatoes (optional): 4, sliced (for the base)


  1. Preheat your oven to 190°C and grease a 25 cm round or 28x18 cm rectangular baking dish.

  2. Sauté vegetables: Heat oil in a skillet over medium-high heat. Add asparagus, onion, garlic, and spinach, cooking until tender, about 6-8 minutes.

  3. Assemble the quiche: Layer optional potatoes at the bottom of your dish if using. Add the sautéed veggies and top evenly with feta.

  4. Combine the eggs: Whisk eggs with milk, salt, and pepper, then pour over the vegetables.

  5. Bake for 20-24 minutes until the centre sets.

  6. Rest and serve: Let the quiche cool for 5 minutes before topping with parsley. Can be served with some rocket salad next to it.

This quiche is an ideal choice for support your nutritional intake during preconception. Its rich content nutrients can support not just fertility but also overall well-being. Indulge in this delightful recipe and take a positive step towards enhancing your fertility with every meal. Embrace the power of seasonal eating to enrich your fertility journey with fresh, nutrient-dense foods. 

Explore more recipes and blog posts that support your fertility journey, like this in-depth look at how blood sugar levels impact fertility: Balancing Act: How Blood Sugar Levels Influence Your Fertility Journey.

And If you are eager to delve into more nutrition support, don’t miss our FREE 7 day Spring Nutrition Challenge with powerful small daily tips to support your journey to pregnancy. You can sign up below:

Much love, 


Pregnant woman cooking


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