Spinach Mushroom Feta Omelet Wrap with Tomato and Salsa

Quick Recipe Version (TL;DR)

• Yield: 1 large wrap (1 serving)
• Prep Time: 7 minutes
• Cook Time: 8 minutes
• Total Time: 15 minutes

Quick Ingredients

• 2 large eggs
• 1 tbsp water
• 1/8 tsp kosher salt
• 1/8 tsp black pepper
• 1 tsp olive oil
• 1/2 cup sliced mushrooms (about 50 g)
• 1 packed cup baby spinach (about 30 g)
• 1/4 cup crumbled feta (about 35 g)
• 1 whole-grain wrap/tortilla (10-inch)
• 1/2 cup diced tomato (about 85 g)
• 1 tbsp salsa (or 1 tsp hot sauce)

Do This

• 1. Whisk eggs, water, salt, and pepper until frothy.
• 2. Sauté mushrooms in olive oil over medium heat, 3–4 minutes.
• 3. Add spinach; cook 30–60 seconds to wilt.
• 4. Pour in eggs; cook gently, pulling curds, 2–3 minutes.
• 5. Sprinkle feta; fold omelet and cook 30–60 seconds until set.
• 6. Warm the wrap in a dry pan, 20–30 seconds per side.
• 7. Fill wrap with omelet, tomatoes, and salsa/hot sauce; roll and eat.

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Why You’ll Love This Recipe

• Fast and filling: a full breakfast-for-dinner (or lunch) in about 15 minutes.
• Fluffy eggs plus savory mushrooms, tender spinach, and tangy feta in every bite.
• Wrap format makes it portable and less messy than a plated omelet.
• Easy to customize with whatever veggies, cheese, or heat level you like.

Grocery List

• Produce: baby spinach, mushrooms (cremini or white), tomatoes
• Dairy: large eggs, feta cheese
• Pantry: whole-grain wrap/tortilla (10-inch), olive oil, salsa or hot sauce, kosher salt, black pepper

Full Ingredients

For the spinach-mushroom feta omelet

• 2 large eggs
• 1 tbsp water (helps the eggs stay tender and a bit fluffy)
• 1/8 tsp kosher salt
• 1/8 tsp freshly ground black pepper
• 1 tsp olive oil
• 1/2 cup mushrooms, sliced (about 50 g; cremini or white button)
• 1 packed cup baby spinach (about 30 g)
• 1/4 cup feta, crumbled (about 35 g)

For the wrap

• 1 whole-grain wrap/tortilla, 10-inch
• 1/2 cup tomato, diced (about 85 g)
• 1 tbsp salsa (or 1 tsp hot sauce, plus more to taste)

Optional add-ins (choose one or two)

• 1 tbsp chopped fresh parsley or cilantro (for a fresh finish)
• 1 tbsp sliced green onions
• 1/4 avocado, sliced

Step-by-Step Instructions

Step 1: Prep your fillings and egg mixture

Set out everything before you start cooking because omelets move quickly. Slice the mushrooms, dice the tomato, and crumble the feta if it isn’t already crumbled.

In a small bowl, whisk together the 2 eggs, 1 tbsp water, 1/8 tsp kosher salt, and 1/8 tsp black pepper for 20–30 seconds, until the mixture looks uniform and a little foamy on top. This quick whisk helps the omelet cook up tender and fluffy.

Step 2: Sauté the mushrooms

Place an 8–10 inch nonstick skillet over medium heat and add 1 tsp olive oil. When the oil shimmers, add the sliced mushrooms in an even layer.

Cook for 3–4 minutes, stirring occasionally, until the mushrooms release their moisture and start to brown. If the pan looks dry, you can add another 1/2 tsp olive oil, but usually 1 tsp is enough.

Step 3: Wilt the spinach

Add the packed cup of baby spinach to the skillet. Toss and cook for 30–60 seconds, just until the leaves wilt down and turn bright green.

Spread the vegetables into an even layer so the eggs will cook evenly.

Step 4: Cook the eggs gently for a fluffy omelet

Reduce the heat to medium-low. Pour the whisked eggs over the mushrooms and spinach.

Let the eggs sit for about 15–20 seconds to start setting around the edges. Then use a silicone spatula to gently pull the set edges toward the center, tilting the pan so uncooked egg flows into the open spaces. Continue gently moving the eggs for 2–3 minutes, until the top is mostly set but still looks slightly glossy in a few spots.

Step 5: Add feta, fold, and finish setting

Sprinkle the 1/4 cup crumbled feta evenly over the omelet. Fold the omelet in half (or into thirds if that fits your pan better).

Cook for 30–60 seconds more, just until the center is set to your liking and the feta is slightly warmed. For food safety, aim for eggs that are fully set with no runny liquid.

Step 6: Warm the wrap for easy rolling

Transfer the omelet to a plate. Wipe out the skillet with a paper towel if needed (carefully) and return it to medium heat.

Warm the whole-grain wrap in the dry skillet for 20–30 seconds per side, just until pliable and lightly toasted in spots. This step helps prevent tearing and makes the wrap taste better.

Step 7: Assemble the omelet wrap

Lay the warm wrap on a plate or cutting board. Place the omelet slightly off-center so it’s easier to roll.

Top with the diced tomatoes and spoon on 1 tbsp salsa (or drizzle 1 tsp hot sauce). If you like, add herbs, green onions, or avocado.

Fold in the sides, then roll tightly from the bottom up to create a secure wrap. Slice in half on a diagonal (optional) and serve right away while hot.

Pro Tips

• Use medium-low heat for the eggs: Lower heat prevents browning and keeps the omelet soft and fluffy.
• Don’t overstuff with wet toppings: Tomatoes and salsa are juicy. Keep measurements as listed (or drain tomatoes slightly) to avoid a soggy wrap.
• Want extra browning? After rolling, return the wrap seam-side down to the skillet over medium heat for 45–60 seconds per side for a lightly crisp exterior.
• Make it less salty if needed: Feta can be quite salty, so the small amount of added salt is intentional. Taste and adjust next time based on your feta.
• Better mushroom flavor: Let the mushrooms sit undisturbed for the first minute to build browning before stirring.

Variations

• Mediterranean style: Add 1 tbsp chopped kalamata olives and a pinch of dried oregano; swap salsa for a small spoon of tzatziki.
• Extra-protein wrap: Add 1/4 cup canned black beans (rinsed and drained) and use hot sauce instead of salsa.
• Cheese swap: Replace feta with 1/4 cup shredded cheddar or pepper jack for a meltier, more classic breakfast-wrap vibe.

Storage & Make-Ahead

This wrap is best eaten fresh, but you can prep components to make it faster. Slice mushrooms and dice tomatoes up to 24 hours ahead and refrigerate in airtight containers. If you want to fully assemble ahead, cook the omelet, cool for 10 minutes, then wrap it (skip salsa until serving). Refrigerate tightly wrapped for up to 1 day. Reheat in a skillet over medium-low for 2–3 minutes per side or in the microwave for 45–75 seconds, then add salsa/hot sauce right before eating.

Nutrition (per serving)

Approximate: 520 calories, 28 g protein, 33 g carbohydrates, 30 g fat, 8 g fiber, 980 mg sodium. Values will vary by tortilla size/brand and the saltiness of feta and salsa.