Japanese · breakfast

Tamagoyaki (Japanese Rolled Omelette)

Tamagoyaki (Japanese Rolled Omelette) — from Just One Cookbook's cooking video Watch how it’s made · 5:00

Video by Just One Cookbook on YouTube · Open on YouTube

15 minServes 2189 kcal a serve
  • Vegetarian
  • Gluten-free with a swap: Use gluten-free soy sauce or tamari to keep it gluten-free
  • Dairy-free
  • Nut-free

Contains: Gluten, Egg, Soy. Check labels on stock, sauces and spice mixes.

A light egg breakfast with about 10 g of protein a serve and only 3 g of added sugar; the eggs make it rich in selenium and vitamin B12.

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Ingredients 6

Method

Tap a time to watch that step in the video.

  1. Put the eggs in a jug or bowl with the water, sugar, light soy sauce and salt. Break them up with chopsticks in a zigzag motion, keeping the tips on the bottom so you don't whisk in air. 0:33
  2. Heat a tamagoyaki pan (or a round non-stick pan) over medium heat and wipe it with a thin film of oil. When a drop of egg sizzles, pour in a thin layer, tilt to coat and pop any bubbles. 1:04
  3. When the top is no longer runny, roll the egg up from the far side into a log. In a round pan, fold the left and right sides to the centre first to make a rectangle. 1:32
  4. Push the roll to the far side, grease the empty part of the pan, pour in another thin layer and lift the roll so the egg runs underneath. Roll again once set; repeat until the mixture is used up. 1:52
  5. Press the roll against the sides of the pan to shape a neat block. Wrap it in a bamboo mat and rest 5 minutes, then cut it in half and each half into thirds. 2:38

Tip. Nami suggests serving it with grated daikon drizzled with soy sauce, as part of a Japanese breakfast or in a bento box. Use up to 1 tbsp sugar for a sweeter omelette; the water is optional but makes it fluffier.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy189 kcal790 kJ
Protein9.7 g19% of a day
Fibre0 g0% of a day
Carbohydrate4 g3.9 g net · 3.8 g sugars1% of a day
Fat15 g3 g saturated19% of a day
Sodium340 mg15% of a day

Where the energy comes from one serve

  • Net carbs 8%
  • Protein 20%
  • Fat 72%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High42%

23 µg a serve, mostly from eggs (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-3 High42%

0.7 g a serve, mostly from neutral oil (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin B12 High34%

0.8 µg a serve, mostly from eggs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin E Source13%

1.9 mg a serve, mostly from neutral oil (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A Source12%

112 µg a serve, mostly from eggs (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Show the other 10
Zinc8%

0.8 mg a serve, mostly from eggs (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin D8%

1.6 µg a serve, mostly from eggs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Folate8%

33 µg a serve, mostly from eggs (99%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B66%

0.1 mg a serve, mostly from eggs (96%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron5%

0.9 mg a serve, mostly from eggs (95%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin K4%

5 µg a serve, mostly from neutral oil (96%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Calcium3%

38 mg a serve, mostly from eggs (97%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Potassium2%

110 mg a serve, mostly from eggs (89%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium2%

9.5 mg a serve, mostly from eggs (79%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin C0%

0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Just One Cookbook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.