Easy Keto Japanese Style Omelette (Tamagoyaki) with Spinach Recipe for a Healthy Meal

Keto Japanese Style Omelette (Tamagoyaki) with Spinach

Welcome to a delightful culinary journey where traditional Japanese cuisine meets the keto lifestyle! Today, we’re diving into a scrumptious Keto Japanese Style Omelette (Tamagoyaki) with Spinach recipe that will tantalize your taste buds while keeping your carb count low. This dish isn’t just a feast for the eyes; it’s packed with nutrients and flavors that perfectly align with a ketogenic diet, making it an ideal choice for breakfast or any meal of the day.

Whether you’re a seasoned keto enthusiast or just starting your low-carb journey, this Keto Tamagoyaki is a must-try. Not only does it offer the classic, slightly sweet and savory taste of a traditional Japanese omelette, but it also incorporates the health benefits of spinach, all while maintaining a low net carb profile suitable for your dietary needs.

Keto Japanese Style Omelette (Tamagoyaki) with Spinach

The Origin and Keto-Friendly Nature of This Recipe

The Japanese Tamagoyaki, a type of rolled omelette, is a beloved dish in Japan, often found in bento boxes, sushi restaurants, and breakfast tables. The traditional recipe, however, includes sugar and mirin, which are not keto-friendly. Our version of this classic dish replaces these high-carb ingredients with coconut aminos, adding a hint of sweetness without the sugar spike. This adaptation makes it a perfect fit for those on a ketogenic diet.

One of the key ingredients, eggs, are a staple in the keto diet due to their high-quality protein and fat content, with virtually no carbs. They are incredibly versatile and form the perfect base for our Keto Tamagoyaki. The addition of fresh spinach not only enhances the dish with a vibrant green color but also boosts its nutritional value with vitamins, minerals, and fiber, which is essential for maintaining a healthy digestive system on a keto diet.

Coconut aminos, a soy sauce alternative, offer the umami flavor that is characteristic of Japanese cuisine while being lower in carbs and soy-free, making it suitable for a wider range of dietary preferences. The use of unsalted butter not only provides healthy fats, which are the cornerstone of the keto diet, but also ensures each layer of the omelette is succulent and non-stick, allowing for the perfect roll.

By incorporating these ingredients, this Keto Japanese Style Omelette with Spinach becomes an excellent choice for anyone looking to enjoy a delicious, nutrient-dense meal without compromising their keto lifestyle. It’s a testament to the versatility of keto cooking and how traditional dishes can be adapted to fit within the parameters of a low-carb diet.

Preparing Keto Japanese Style Omelette (Tamagoyaki) with Spinach

Perfecting the Method

Creating the perfect Keto Tamagoyaki requires patience and attention to detail. The process of layering and rolling the omelette is an art form in itself, but with a few chef’s tips, you can achieve a beautifully layered omelette that’s both visually appealing and delicious.

Start with a well-heated, non-stick skillet and a generous amount of butter to ensure that the eggs do not stick and have a rich flavor. Pour the egg mixture into the skillet and let it set slightly before you begin to roll. Use a spatula with a thin edge to gently lift and roll the omelette, applying even pressure to avoid tearing.

As you add each new layer, be sure to spread the egg mixture evenly to the edges of the pan, creating uniform layers that will stack beautifully. Keep the heat on medium-low to avoid browning the eggs too quickly, which can affect the delicate texture and taste of the Tamagoyaki.

Once all the layers are rolled together, allow the omelette to rest for a moment before slicing. This rest period lets the layers set and meld together, making it easier to cut into the traditional, neat Tamagoyaki slices. Serve your Keto Japanese Style Omelette with Spinach warm for the best experience.

Sliced Keto Japanese Style Omelette (Tamagoyaki) with Spinach

Variations to the Keto Japanese Style Omelette

Spicy Sriracha Tamagoyaki

Add a kick to your Keto Tamagoyaki by drizzling a bit of keto-friendly Sriracha sauce into the egg mixture. The spiciness of the Sriracha will complement the subtle sweetness of the coconut aminos, creating a flavor profile that’s both exciting and satisfying. Just be sure to check the label for added sugars and opt for a low-carb version of the sauce.

Cheesy Spinach Tamagoyaki

For cheese lovers, sprinkle a little grated cheddar or mozzarella cheese over the egg mixture just before you start rolling each layer. The cheese will melt into the omelette, adding a creamy texture and a rich taste that pairs wonderfully with the spinach.

Smoked Salmon Tamagoyaki

Incorporate slices of smoked salmon into the layers of your omelette for an omega-3 boost and a touch of luxury. The smoky flavor of the salmon is a perfect match for the eggs and spinach, making it an ideal variation for a special brunch or a protein-packed meal.

Substitutions for the Keto Japanese Style Omelette

While this recipe is designed to be keto-friendly, there are always options to tailor it to your specific dietary needs or preferences. Here are some substitutions that you can consider:

Almond Milk: If you’re dairy-free, replace the butter with almond milk to add moisture and ensure the omelette doesn’t stick to the pan. Almond milk is low in carbs and can provide a subtle nutty flavor to the dish.

Coconut Oil: Another dairy-free alternative is coconut oil. It’s a great source of medium-chain triglycerides (MCTs), which are fats that can be quickly converted into ketones, providing a fast energy source for those on a ketogenic diet.

Tamari Sauce: If coconut aminos are not available, tamari sauce can be a suitable substitute. It’s a gluten-free soy sauce that’s lower in carbs than traditional soy sauce, making it a fitting choice for a keto recipe.

Frequently Asked Questions

Q: Can I make this omelette ahead of time?

A: Yes, you can prepare the Keto Tamagoyaki in advance and store it in the refrigerator. Just be sure to let it cool completely before wrapping it tightly to maintain its freshness. Reheat gently before serving.

Q: How do I know when to start rolling the omelette?

A: Begin rolling when the edges of the egg mixture start to set but the center is still slightly runny. This ensures that the layers will adhere to each other without overcooking.

Q: Can I add other vegetables to the omelette?

A: Absolutely! Feel free to add other low-carb vegetables like zucchini, bell peppers, or mushrooms. Just make sure to finely chop them and cook off any excess moisture before adding them to the egg mixture.

Q: Is this dish suitable for a paleo diet?

A: Yes, by using ghee or coconut oil instead of butter, this Keto Tamagoyaki can easily be adapted to fit a paleo diet.

Q: How do I achieve the perfect roll?

A: Practice makes perfect! Roll the omelette slowly and gently, and don’t worry if it’s not perfect the first time. A non-stick pan and a good spatula will make the process much easier.

Keto Japanese Style Omelette (Tamagoyaki) with Spinach

A keto-friendly twist on the classic Japanese Tamagoyaki, this omelette is packed with nutrients and flavor, featuring fresh spinach and traditional seasonings to create a low-carb dish perfect for any meal.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Breakfast
Cuisine Japanese
Servings 2 servings
Calories 215 kcal


  • Non-stick skillet
  • Mixing bowl
  • Whisk
  • Spatula


  • 4 large eggs
  • 1 cup fresh spinach finely chopped (30g)
  • 2 tablespoons coconut aminos (30ml)
  • 1 tablespoon unsalted butter divided (14g)
  • Salt to taste
  • Optional: dashi powder or chicken bouillon a pinch for added flavor


  • In a bowl, whisk together the eggs, coconut aminos, and salt until well combined. Fold in the chopped spinach. If using, add a pinch of dashi powder or chicken bouillon for extra flavor.
  • Heat a non-stick skillet over medium-low heat and add half of the butter. Once the butter has melted, pour in half of the egg mixture.
  • Let the eggs cook undisturbed until the edges begin to set, then start rolling the omelette from one side to the other using a spatula.
  • Once rolled, push the omelette to the side where the rolling started, add the remaining butter to the pan, and pour in the remaining egg mixture.
  • Let the second batch of eggs cook until the edges set, then roll the second layer of omelette over the first one.
  • Continue this process until all the egg mixture is used and you have a layered omelette.
  • Remove from the pan and let it cool for a moment before slicing into pieces.
  • Serve warm and enjoy your Keto Japanese Style Omelette with Spinach.


Adjust the seasoning to taste, and feel free to add herbs such as chives or parsley for an additional flavor boost. For a complete keto meal, serve with a side of avocado or a light salad. Ensure the skillet is well-buttered for each layer to prevent sticking and to achieve the perfect roll.


Calories: 215kcalCarbohydrates: 2gProtein: 13gFat: 18gFiber: 1gNet Carbs: 1g
Keyword Breakfast, Japanese, Keto, Low-Carb, omelette, Spinach, tamagoyaki
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