Japanese Tamagoyaki Lunch Bento
Japanese Tamagoyaki Lunch Bento brings together a tender rolled omelet with subtly sweet mirin notes, fluffy rice wrapped with nori, and a bright tamari-ginger-wasabi dip that adds gentle heat. Crisp edamame and tender broccoli round out the box with fresh, nutty accents from sesame. It’s a balanced, flavorful lunch you’ll enjoy for workdays, picnics, or a light midday meal.
- Prep30 mins
- Cook30 mins
- Serves1
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Japanese Tamagoyaki Lunch Bento, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 30 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 40
- Metabolic
- 56
- Digestive
- 33
- Inflammatory
- 40
- Performance
- 46
- General Wellness
- 1
Rinse the rice under cool water until the water runs clear; drain.
- 2
Bring the rice and 3/4 cup water to a boil in a pot; reduce the heat.
- 3
Simmer until the water is absorbed, about 15 minutes.
- 4
Cool for 10 to 20 minutes.
- 5
Cut the nori sheet into two 1-inch strips; reserve the rest of the sheet for the tamagoyaki.
- 6
Using wet hands, divide the cooled rice into 4 equal portions, keeping your hands wet to prevent sticking.
- 7
Make an indentation in 1 rice portion with your thumb; fill the indentation with 1 teaspoon bonito flakes.
- 8
Place another rice portion on top to enclose the onigiri.
- 9
Shape into an oval; wrap the middle with 1 nori (1-inch) strip.
- 10
Repeat to make a second onigiri with the remaining rice portions, bonito flakes, and nori (1-inch) strip.
- 11
Sprinkle white and black sesame seeds on top of the onigiri.
- 12
Place in a bento box.
- 13
Whisk the eggs, mirin, and 1/8 teaspoon tamari together in a bowl; divide into 3 portions.
- 14
Cut the remaining portion of the nori sheet into four 1/2-inch strips.
- 15
Heat oil in a small saucepan or square tamagoyaki pan over medium-high heat.
- 16
Add 1/3 of the egg mixture; cook until almost firm, 2 to 3 minutes. If the omelet is too firm, it will not stick together well.
- 17
Slide the flat omelet onto a plate.
- 18
Add 4 nori (1/2-inch) strips to the pan with some space between each.
- 19
Add 1/3 of the egg mixture to the pan; cook until almost firm, 2 to 3 minutes.
- 20
Roll it up carefully in the pan with the nori strips.
- 21
Slide the rolled omelet onto the edge of the first unrolled omelet.
- 22
Add the remaining 1/3 egg mixture to the pan; cook until almost firm, 2 to 3 minutes; roll it up and slide it on top of the second omelet.
- 23
Cool until cool enough to handle, about 5 minutes.
- 24
Roll the entire layered omelet together with the nori inside.
- 25
Cut into 4 pieces.
- 26
Place alongside the onigiri in the bento box.
- 27
Combine 2 tablespoons tamari, ginger, and wasabi paste in a bowl; transfer to a portable container and place in the bento box.
- 28
Add edamame and steamed broccoli to the bento box.
- Calories 831.38 kcal High 42%
- Protein 36.79 g Good Source 74%
- Carbohydrate 117.77 g 43%
- Total Fat 22.41 g High 29%
- Saturated Fat 6.03 g High 30%
- Trans Fat 0.05 g High --
- Cholesterol 468.01 mg High 156%
- Sodium 540.29 mg High 23%
- Dietary Fiber 13.6 g Good Source 49%
- Total Sugars 12.16 g --
- Added Sugars 7.47 g Moderate 15%
- Calcium 141.37 mg Moderate 11%
- Iron 5.51 mg Good Source 31%
- Potassium 889.24 mg Moderate 19%
- Vitamin A 116.59 mcg Moderate 13%
- Vitamin C 0.57 mg Low Source 1%
- Vitamin D 2.01 mcg Moderate 10%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
- Soy 🌱
- Sesame
About This Recipe
Japanese Tamagoyaki Lunch Bento is a Japanese lunch recipe made with 14 ingredients. It takes about 1 hr, serves 1, and is rated medium. Key ingredients include Black Sesame Seeds, Broccoli Florets, Edamame Beans, and Eggs. Each serving provides about 831.38 kcal, and is a good source of protein.
Recipe Questions
- What is Japanese Tamagoyaki Lunch Bento?
- It is a Japanese recipe made with 14 ingredients, usually served for lunch.
- What is Japanese Tamagoyaki Lunch Bento made of?
- The main ingredients are Black Sesame Seeds, Broccoli Florets, Edamame Beans, Eggs, Fish Seasoning. The full list of 14 is above.
- What goes well with Japanese Tamagoyaki Lunch Bento?
- Explore these Japanese side-dish recipes.
- How long does it take to make Japanese Tamagoyaki Lunch Bento?
- About 1 hr in total: 30 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 831.38 kcal. The full nutrition breakdown is above.
- Is Japanese Tamagoyaki Lunch Bento easy to make?
- This recipe is rated medium, with 14 ingredients and 28 steps.
- Is Japanese Tamagoyaki Lunch Bento healthy?
- Japanese Tamagoyaki Lunch Bento has an easyChef Pro health score of 48/100. Per serving, it provides 831.38 calories and 36.79 g of protein, or 74% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 540.29 mg (23% of the Daily Value), saturated fat at 6.03 g (30% of the Daily Value) and added sugars at 7.47 g (15% of the Daily Value). It contains Fish, Eggs, Soy and Sesame, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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