Spinach Tamagoyaki (Spinach-packed omelette)


This is a very easy to make tamagoyaki (Japanese style omelette) that is chock full of spinach. Even spinach doubters may like this, since the egg, onion and garlic neutralize the iron-rich quality which some people have problems with. It is basically a whole load of spinach that is held together with egg. It does not use the rolling/folding technique used for plain tamagoyaki or the one-egg version, so you may find it a lot easier to make.

Recipe: Spinach Tamagoyaki (Spinach stuffed omelette)

Prep time: 5 min :: Cook time: 10 min :: Total time: 15 min

Yield: 3-4 portions

Calories per serving: 130-190


  • 500g / about 1 lb 2 oz (1 large bunch fresh spinach, washed, OR
  • 200g / about 6.5 oz (2/3rd of a box) frozen leaf spinach
  • 1 small onion
  • 1/2 garlic clove
  • 5 large eggs
  • 1/2 teaspoon salt
  • black pepper
  • 1 teaspoon soy sauce
  • pinch sugar
  • 1 tablespoon olive or vegetable oil, divided


  1. If you are using fresh spinach, make sure all the dirt has been washed off. Bring a large pot of water to a boil, and when the water is boiling hard put in the spinach. Cook for 1-3 minutes (baby leaves should only require a minute; mature leaves will take a couple of minutes longer) then drain. Rinse in cold water until the leaves are cool. Take handfuls of the leaves and squeeze them out very well. Cut up the squeeze out spinach roughly into chunks. If there’s any moisture left around them, squeeze out well again
  2. If you’re using frozen spinach, defrost and squeeze out any excess moisture very well.
  3. Finely chop the onion and garlic.
  4. Heat up a large frying pan with 1/2 tablespoon oil. Sauté the onion until translucent, then add the garlic and sauté until it’s just turning a very light brown. Add the spinach and sauté for a couple of minutes. Season with salt and black pepper. Remove the spinach from the pan.
  5. Beat the eggs with soy sauce, black pepper and pinch of sugar. Put the rest of the oil in the pan and spread it around the surface.
  6. Turn the heat up to high. Pour in a bit more than 1/2 of the egg mixture, and let it cook until the bottom is just starting to firm up. Spread the cooked spinach mixture on top, and add the rest of the egg mixture; stir a little bit so that it penetrates into the spinach. When the bottom has firmed up, carefully flip the omelette over - you may need two spatulas for this. Lower the heat, and cook for another 2-3 minutes until the other side is cooked.
  7. Let cool completely, cut into bite size portions and pack into your bento.
  8. Leftovers can be stores in the refrigerator for 2-3 days, or frozen (packedin individual portion sizes) for up to a month.

(Below is just for search engines.)

By Makiko Itoh

Published: April 04, 2013

Type: eggs, japanese, vegetarian, protein, bento

A bit of reality!

When you flip the omelette over, it will most likely turn up looking like this - in a couple of pieces:


But not to worry - you can cut it up into neat little pieces as in the first picture, and no one will know the difference (unless you show it to thousands of blog readers ^_^). Hide the raggety bits underneath the neat pieces, or just pop them in your mouth - it will still taste great.

(For more bento reality, check out the Facebook page where I’ve been revealing some pre-JustBento butt-ugly bentos! It’s all good though taste and nutrition are more important than looks, right?)

Follow and Like our Facebook Page! And visit our sister site, Just Hungry


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Re: Spinach Tamagoyaki (Spinach-packed omelette)

I am making this today. Looks so yummy, may add some firm tofu. My family is enjoying all the new bento goodies. Thanks for all your great ideas and recipes.

Re: Spinach Tamagoyaki (Spinach-packed omelette)

To turn over an omelette with no problem Put a dinner plate on top of the omelette pan and flip the pan over putting the omelette upside down on the plate. Slide the omelette back into the pan and finish cooking. Simple , quick and easy with no breakage at all


Re: Spinach Tamagoyaki (Spinach-packed omelette)

Maki: Thank you again!

I really appreciate the hints about portioning and freezing, because I usually prepare only single serving meals.

I've often made a one or two egg omelet with sauteed onions, but never thought of adding spinach for extra flavor and nutrition. A huge omelet was unthinkable because I try to limit my egg intake. But now, oh wow!

Re: Spinach Tamagoyaki (Spinach-packed omelette)

OMG, does this look good! Spinach, egg, onion, and garlic! That's got to be one of my favorite flavor combinations on this earth. If it had tomatoes it would be the ultimate one. In fact, I'm thinking a little salsa or leftover marinara on that baby would taste mighty fine.

I do something similar to this with a frittata - it's one of my favorite quick dinners for one - but this has far more spinach in it that I'm used to and no cheese. I always thought it would fall apart that way, but clearly it doesn't. I'm going to try this recipe, probably for breakfast! If any of it makes it long enough to get packing in a bento, that's just bonus.

Re: Spinach Tamagoyaki (Spinach-packed omelette)

This looks delish, I love spinach!

Re: Spinach Tamagoyaki (Spinach-packed omelette)

Okay Maki we have a winner here. I made it with the addition of firm tofu cubes served it with fresh blueberries and rice on the side. My 14 month old grandson cleaned hs plate and was looking for more. Thanks again for all the great things you share with us.

Re: Spinach Tamagoyaki (Spinach-packed omelette)

This looks easy and delicious, Maki! Also love the "reality" pix. Thank you!

Re: Spinach Tamagoyaki (Spinach-packed omelette)

Maki, I just made this omelette. It's delicious! I tried the dinner plate trick as Charles, one of the other readers, suggested, and it worked perfectly! Used all egg whites (b/c I have to), and it is a winner. Thank you!

Re: Spinach Tamagoyaki (Spinach-packed omelette)

I just found your blog and I am enjoying it. I just finished my first week of making bentos for lunch! I made this omelette and will definitely add it to my rotation. Thanks so much for the reality picture. I was sad at how ugly my omelette turned out but I cut it up as you suggested and the pieces did look like your after picture.

Re: Spinach Tamagoyaki (Spinach-packed omelette)

Nice. Just made a batch to go in my wife's bento.

I really liked the "reality shot". As they used to say on a local comedy program, "it blowed up real good." A simple fix is what I do with frittata--instead of flipping the omelette, simply put the dish (in an oven proof fry pan) under a broiler after adding the final egg layer. It takes about two to three minutes to firm up the top coat. The broiler will brown the egg nicely, but if you want that glossy fried coat you can use the plate trick to flip it over and back into the pan.

I added a little furikake over the spinach before pouring the top coat of egg to add a bit of depth, and finished with tamari infused sesame seeds after cooking... Delish!


Re: Spinach Tamagoyaki (Spinach-packed omelette)

I made this just now and it tasted awesome. Although my omelett did break, as I am not very good at flipping. I wish I had of read your comments earlier!

Re: Spinach Tamagoyaki (Spinach-packed omelette)

I made this today. I kind of rolled it up in the end anyway, so the "ugly" bits are swirled inside... It tastes wonderful!

Re: Spinach Tamagoyaki (Spinach-packed omelette)

I made this last week for my bento but simplified it. I used just 200 gm of fresh baby spinach, 4 eggs and salt and pepper to season and it was equally delicious.

To prevent the omelette from falling apart during flipping and make it look neat, I actually used my tamagoyaki pan first to cook then flip the whole omelette onto another normal fry pan. So my omelette is a neat rectangle which is easier to divide into 4 servings.

Thank you for a great recipe. This will definitely be a staple in my bento. :)

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