Snack

Rolled Omelette with Nori and Spring Onion

Name: Rolled Omelette with Nori and Spring Onion
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 2 large, about 110 g Egg; 1 white, about 33 g Egg white; 1 tsp (5 g) Tamari; 10 g Spring onion; 1 sheet, about 3 g Nori sheets; 4 sprays Olive oil spray

Egg cooked in thin layers and rolled around a sheet of nori, then sliced into rounds. Nothing from wheat or milk. 19 g of protein for 190 kcal.

Calories: 190kcal
Protein: 19g
Fat: 11g
Carbs: 3g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Eggs
Soya

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Egg2 large, about 110 g
Egg white1 white, about 33 g
Tamari1 tsp (5 g)
Spring onion10 g
Nori sheets1 sheet, about 3 g
Olive oil spray4 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.

Method

Beat the eggs, the white and the tamari together with the finely sliced spring onion.
Spray a small non-stick pan and set it over a medium-low heat. Pour in a third of the egg, tilt to cover the base, lay the nori sheet on top while it is still wet and let it set for a minute.
Roll the omelette up from one side to the other with a spatula and push the roll to the far edge. Pour in another third of the egg, lift the roll so egg runs under it, let it set and roll again. Repeat once more.
Tip out, press it lightly into a rectangle with the spatula, cool for a minute and slice into rounds.

Worth knowing

Rolled in three layers in the style of a Japanese tamagoyaki, so it slices into neat rounds that survive a lunchbox. A square pan helps but is not needed.
The nori softens into the egg and does most of the seasoning. Keep the heat low, since a browned omelette will not roll without cracking.

Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.