Low Fat Tamago (Japanese Omelette)

Delightfully light and packed with flavor, this Low Fat Tamago (Japanese Omelette) is a healthier twist on a traditional Japanese dish. Made with just a handful of simple ingredients—eggs, low-fat milk, and low-sodium soy sauce—this recipe achieves the perfect balance of sweet and savory with the subtle addition of sugar and mirin. By using cooking spray instead of oil and reducing fat content, this tamagoyaki remains fluffy and satisfying without compromise. Prepared in a tamagoyaki pan (or a standard non-stick skillet), the thin layers of eggs are delicately rolled to create a beautifully layered omelette. Ready in just 20 minutes, it’s ideal as a light snack, a sushi topping, or a nutritious side dish. Perfect for those seeking a low-fat, high-flavor take on a classic, this Japanese omelette is a must-try!

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 3 large Eggs
• 2 tablespoons Low-fat milk
• 1 teaspoon Sugar
• 1 teaspoon Low-sodium soy sauce
• 1 teaspoon Mirin (low-alcohol or reduced-sugar if available)
• 1 small spray Cooking spray

Directions

Step 1

In a medium bowl, crack the eggs and whisk thoroughly until well combined.

Step 2

Add the low-fat milk, sugar, low-sodium soy sauce, and mirin to the beaten eggs. Mix well until the sugar is fully dissolved.

Step 3

Heat a non-stick rectangular tamagoyaki pan (or a small round non-stick skillet if you don’t have a tamagoyaki pan) over medium-low heat.

Step 4

Lightly coat the pan with cooking spray. Use a paper towel to evenly spread the oil, ensuring only a thin layer remains.

Step 5

Pour a thin layer of the egg mixture into the pan, just enough to cover the surface. Swirl the pan slightly to distribute the mixture evenly.

Step 6

Allow the egg layer to set almost completely, but leave the surface slightly wet. Using a spatula or chopsticks, gently roll the egg layer from one side of the pan to the other to form a roll.

Step 7

Push the rolled egg to one side of the pan. Lightly reapply cooking spray if necessary and pour another thin layer of egg mixture into the pan, letting it spread underneath the rolled egg.

Step 8

Once the new layer is partially set, roll the egg again, starting from the previous roll. Repeat this process until all the egg mixture is used up and the omelette is fully rolled.

Step 9

Remove the tamago from the pan and let it rest for 1–2 minutes. For a cleaner shape, you can press the tamago gently with a sushi mat while it cools.

Step 10

Slice the tamago into even pieces and serve warm or at room temperature. Enjoy as a side dish, sushi topping, or light snack!

Nutrition Facts

Serving size	(194.4g)

Amount per serving	% Daily Value*
Calories	263.2

Total Fat 15.1g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 0g
Cholesterol 560.4mg	0%
Sodium 461.4mg	0%
Total Carbohydrate 9.3g	0%
Dietary Fiber 0g	0%
Total Sugars 8.1g
Protein 20.5g	0%

Vitamin D 135.6IU	0%
Calcium 121.5mg	0%
Iron 2.8mg	0%
Potassium 207.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.3%

Protein: 32.1%

Carbs: 14.6%