Feast, Fuel, Fertility Challenge – Part 2: Eggs – The egg salad sandwich recipe to try

Emma Harpham, in partnership with Gyna  |   2 Feb 2024

Looking for a quick and easy fertility lunch recipe? Let’s zero in on the unassuming fertility powerhouses that often sit right in our refrigerators – eggs. Eating eggs for fertility has a wealth of benefits for healthy conception – all backed by thorough research and science. 

How does eating eggs improve fertility?

We’re back collaborating with Gyna, the team behind the rave-review Gyna Fertility Course and wide selection of fertility-boosting recipes, to unpack this one.

Join us for Feast, Fuel, Fertility – The Gyna 6-week Challenge and tick off one superfood after another, with a different fertility food focus in each edition – check out part one here for a seriously tasty smoothie bowl.

Team TRB are prepping and cooking along with you – and we’d love to see what you pull off at home, too! Share your pics and reviews on Insta, tag @gyna_fertility and @fertility.theribbonbox to get involved.

Here’s today’s fertility superfood spotlight, and yet another bonus recipe from team Gyna.

Before you tuck in, the recipe and information shared below originally appeared on Gyna.co as part of their delicious recipe collection. Take the quiz and unlock the full collection, as well as 101 nutritional support and bite-size course steps. 

does eating eggs improve fertility

Eating eggs for fertility – it’s all about vitamin B and essential omega-3s

The Team Gyna 101

Eggs fuel your body with vitamin B and essential omega-3s. Folic acid is actually a B-complex vitamin that helps create red blood cells during pregnancy, which provides the ultimate conditions for an embryo to take hold. The omega-3s in the eggs will also increase embryo health and assist in maintaining its development after conception. Omega-3s help to regulate hormones, increase cervical mucus, promote ovulation, and improve blood flow to the reproductive organs.

Plant-based? Switch out eggs for tofu

Tofu is high in protein, just like eggs. Traditional tofu is great for making tofu scramble (just add salt, black pepper, turmeric, and nutritional yeast to give it a more savory, egg-like taste) and silken tofu makes for a fantastic vegan take on boiled egg whites! To top up on vegan omega-3s, make ground chia seeds your go-to.

Avocado Egg Salad Sandwich recipe 

This recipe is vegetarian, and dairy/gluten-free. It’s also Paleo-friendly, and has a whopping 20 grams of protein. Plus, you can easily make it vegan by switching out the egg for one of the suggestions above.

Prep time: 10 minutes Cook time: 15 minutes Makes: 4 servings


  • 8 large eggs
  • ⅓ cup mayonnaise
  • ⅓ cup plain Greek yogurt 
  • 1 tbsp Dijon mustard
  • Zest and juice of 1 lemon
  • 1 tbsp white wine vinegar
  • 3 tbsp chopped fresh dill
  • 3 tbsp chopped fresh parsley
  • 2 tbsp chopped fresh basil
  • Kosher salt and freshly ground black pepper
  • 2 tbsp capers
  • 3 celery stalks, diced
  • 1 bunch green onions, thinly sliced
  • 1 avocado, diced
  • 8 slices gluten-free bread, or substitute grain-free bread
  • 1 large tomato, thickly sliced
  • 4 large leaves of Bibb lettuce
egg salad sandwich recipe ingredients


  1. Prepare the eggs. Place the eggs in a medium pot and cover with cold water by 1 inch. Bring to a boil over medium-high heat. Turn off the heat, cover the pot and let the eggs sit in the hot water for 11 minutes. Drain the eggs from the warm water and then run cold water over them. Let the eggs cool completely. Peel the eggs, then dice and transfer to a medium bowl.
  2. Whisk together the mayonnaise, yogurt, mustard, lemon zest, lemon juice and vinegar in a small bowl. Stir in the dill, parsley and basil; season with salt and pepper
  3. Pour the mixture over the eggs and then add the capers, celery, green onion and avocado. Toss gently to combine.
  4. To build the sandwiches, scoop about a quarter of the egg salad onto one piece of bread. Top with tomato, lettuce and another piece of bread. Repeat to build the remaining sandwiches.

Follow the Feast, Fuel, Fertility Challenge

Keep an eye out for part 3, where we’ll be covering the next must-eat on our fertility superfoods list. 

Want more fertility boosting recipes? As a TRB reader you can take the Gyna Fertility Quiz for FREE here. You’ll get a personalized fertility plan and hundreds of delicious fertility recipes, all designed to help you get pregnant, faster.

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