Spinach, Mushroom, and Sun-Dried Tomato Omega-3 Omelette is a blast of flavor and an omega-3 infusion! Begin your day with this high-protein, healthy fat breakfast!

Spinach, Mushroom, Sun-Dried Tomato Omega-3 Omelet | TheRoastedRoot.net #healthy #breakfast #recipe

While I rarely stray from my much coveted routinal Sweet Potato, Bacon, and Spinach Scramble, sometimes a girl’s got to change it up a time or two with a delicious omelette. You know, get the breakfast wiggles out…walk on the wild side…really let the hair down.

When it comes to omlette stuffings, I’ve got preferences.

I like to go the high-octane veggie route by including a leafy green (such as spinach, kale, or arugula) a hearty vegetable (such as mushroom, broccoli, or sweet potato) and a cheese (such as feta, pepper jack, or gruyere).

All facets combined lands you on a filling omelette that packs a mean nutrition punch to fuel you for the day.

Way I see it, this omelette is perfect for any meal – breakfast, lunch or dinner.

It’s well rounded with protein, fiber, and healthy fat. Plus, that feta and sun-dried tomatoes give it an extra zing to really whet your whistle.

I recently learned that aside from being essential for healthy brain function, omega-3 and omega-6 fatty acids are also great for your stomach lining.

For those of you who suffer from any digestive ailments, getting a good boost of omegas can help rebuild healthy digestion. 

You can give your omelettes an omega infusion by using omega-3 eggs and whisking hemp, flax, or chia seeds in with the eggs. You can also sprinkle them on top of the finished product. I tend to use about 1 tablespoon of hemp seeds per omelette.

Are you a two or three-egg omelette-er?

I tend to stick with two eggs, but for a more filling breakfast and a thicker omelette shell (if you will), go with the three.

If you’re concerned about your fat intake, you can easily turn this sucker into an egg white omelette, no big thang.

This recipe makes omelettes for two people, but you can adjust the ingredients up or down as necessary.

Serve the omelettes with Sweet Potato Home Fries for the chillinist illinist breakfast evah!

Spinach, Mushroom, Sun-Dried Tomato Omega-3 Omelet | TheRoastedRoot.net #healthy #breakfast #recipe

Make deez bomblets!

Spinach, Mushroom, Sun-Dried Tomato Omega-3 Omelet | TheRoastedRoot.net #healthy #breakfast #recipe

Spinach, Mushroom, and Sun-Dried Tomato Omega-3 Omelette

5 from 1 vote
Spinach, Mushroom, and Sun-Dried Tomato Omega-3 Omelet are a flavorful, nutrient-dense way to start the day!
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 2 Omelets


  • 2 tablespoons olive oil
  • 8 ounces mushrooms sliced
  • 2 cloves garlic minced
  • ¼ cup sun-dried tomatoes drained
  • 4 cups baby spinach
  • 1/4 teaspoon sea salt to taste
  • 2 tablespoons unsalted butter
  • 4 to 6 eggs
  • 3 tablespoons half & half optional, or milk
  • 2 tablespoons hemp hearts optional
  • 1/3 cup feta cheese


  • Add 2 tablespoons of oil to a large skillet, and heat over medium-high. Add the mushrooms and saute, stirring occasionally until they have browned, about 5 to 8 minutes. Add the garlic, sun-dried tomatoes, and baby spinach, cover and cook until spinach has wilted, about 2 to 3 minutes. Add the salt, and then set these aside until ready to use.
  • Beat 2 to 3 eggs in a bowl with 3 to 4 tablespoons of half & half (optional), and 1 tablespoon of hemp seeds until well-beaten. If you’d like, you can blend the eggs in a blender.
  • Add 1 to 2 tablespoons of butter to a small to medium-sized skillet (10-inch works great for a 3-egg omelette). Heat to medium-high, and spread the butter over the full surface of the skillet.
  • Pour the beaten egg and hemp seed mixture into the hot skillet. Allow it to cook until the sides firm up and the center has set, about 3 to 5 minutes.
  • Add half of your sauteed vegetables to one side of the omelette. Use a spatula to fold the omelette in half.
  • Serve with hot sauce or salsa. You also can sprinkle crumbled feta cheese inside the omelette or instead add jack or cheddar cheese for a gooey omelette.
  • Repeat the process for the second omelette.


Serving: 1omelette · Calories: 410kcal · Carbohydrates: 10g · Protein: 23g · Fat: 38g · Fiber: 4g · Sugar: 6g
Author: Julia
Course: Breakfast
Cuisine: American
Keyword: healthy breakfast recipe, omega-3 omelette. omelet recipe, omelette recipe
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!
Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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Questions and Reviews

  1. I had no idea that hemp seeds were a nut! How interesting…and that’s a great idea to sprinkle some in omelets. I’m all bout them omega 3’s. I’m also an omelet lover and I would happily eat this for breakfast, brunch, lunch, and dinner. It’s nutritious and delicious, two of my favorite things! 😉

    1. Hemp seeds are in fact nuts. Interesting! Seems that I need to go back to school 😉 Julia, did you use shelled hemp seeds, or hemp hearts for the omelette?

  2. This looks and sounds amazing!! I love the idea of omelets for a home brunch or hearty breakfast, but mine always end up being scrambles!! 🙂

  3. What a cool idea! I never would have thought to add hemp seeds to an omelet but I can see how it would work really well! Thanks for the hot tip 🙂

  4. I definitely need to get more omelets into my life. And especially this one. Love your leafy green + hearty veg + cheese style!

  5. I tend to stick to scrambles for breakfast because I have flipping fear…but this omelet sounds like a whole lot of fun! So much tastiness stuffed into every bite.