Omega-3 Vegetarian Omelet Recipe


Add a healthy dose of omega-3 and omega-6 fatty acids a veggie omelet by adding hemp seeds, chia seeds or flax seeds to your eggs prior to cooking. Omega fatty acids are heart- and brain-healthy monounsaturated fats, which are essential to maintaining a balanced diet. Adding avocado will also infuse your breakfast with omega-3 and omega-6 fatty acids, and for an even higher dose, consider using omega-3 eggs. (This recipe serves two.)

Vegetarian omelet with sauteed mushrooms, onions and spinach served on a plate.

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Things You’ll Need

  • 2 tablespoons olive oil

  • 8 ounces mushrooms, sliced

  • 1/2 red onion, sliced

  • 4 cups baby spinach

  • 1/4 teaspoon sea salt, to taste

  • 2 tablespoons unsalted butter

  • 4 to 6 eggs

  • 2 tablespoons hemp seeds

Step 1: Saute the Vegetables

Add 2 tablespoons of oil to a skillet, and heat over medium-high. Add the onion and mushrooms to saute, stirring occasionally until the mushrooms have browned and the onion is translucent, about 5 to 8 minutes. Add the baby spinach and cook until wilted, about 3 minutes. Add the salt, and then set these aside until ready to use.

Sauteed onion, mushrooms and spinach in a frying pan.

Step 2: Beat the Eggs

Add 2 to 3 eggs to a small blender with one tablespoon of hemp seeds.

Eggs and hemp seeds in a blender canister.


Use 2 eggs for a small 5-inch omelet or 3 eggs for a large 8-inch omelet.

Blend the eggs and seeds until very well combined.

Beaten eggs with hemp seeds in a blender canister.

Step 3: Heat Butter in a Skillet

Add one tablespoon of butter to a skillet. Heat to medium-high, and spread the butter over the full surface of the skillet.

Melted butter in a skillet.

Step 4: Cook the Eggs

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.

Beaten eggs cooking in a skillet. Let the eggs cook until the sides are firm. Image Credit: Julia Mueller

Step 5: Add the Filling

Add half of your sauteed vegetables to one side of the omelet. Use a spatula to fold the omelet in half.

Sauteed onions, mushrooms and spinach placed on one half of the cooked eggs in a skillet. Add omelet fillings. Image Credit: Julia Mueller

Serve with hot sauce or salsa. You also can sprinkle crumbled feta cheese inside the omelet or instead add jack or cheddar cheese for a gooey omelet. Serve with sliced avocado and fresh spinach on the side. Repeat the process for a second omelet.

Omega-3 omelet with sauteed vegetables and avocado.


To speed up the omelet-making process, add all of the eggs to a blender with 2 tablespoons of hemp seeds. Use half of the egg mixture for each omelet.

Use a small skillet if making a 2-egg omelet, and use a medium-sized skillet if making a 3-egg omelet.

You can replace the hemp seeds with chia seeds or ground flax seeds. Note that hemp seeds contain a higher concentration of omega-3 and omega-6 fatty acids than both chia and flax seeds.

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