breakfast · High Protein
31g Protein Japanese Tamagoyaki Rolled Omelette (443 Calories) (31g Protein)
This Japanese rolled omelette delivers 31g protein and 443 calories per serving. Eight eggs are layered and rolled in a rectangular pan with dashi, soy sauce, and mirin for a sweet-savory breakfast that showcases authentic Japanese technique.
Nutrition per serving
- Protein
- 31 g
- Calories
- 443
- Carbs
- 10 g
- Fat
- 30 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 8 large eggs — room temperature
- 4 tbsp chicken broth — substitute for dashi stock
- 1 tbsp sugar
- 2 tsp soy sauce — light soy sauce preferred
- 2 tsp mirin
- 1 tbsp vegetable oil — or neutral oil
Steps
- Crack eggs into a bowl and cut through them with chopsticks in a zig-zag motion. Avoid whipping or creating foam. You want minimal air incorporation.
- In a small bowl, combine broth, sugar, soy sauce, and mirin. Stir until sugar dissolves. Pour into the eggs and mix gently.
- Pour the mixture through a fine-mesh strainer into a measuring cup with a spout to remove chalazae and ensure smooth texture.
- Heat a rectangular tamagoyaki pan (or 8-inch nonstick skillet) over medium heat. Add a thin layer of oil using a folded paper towel.
- Pour a thin layer of egg mixture (about 1/6 of the total) into the pan. When the edges set but the top is still slightly wet, roll the omelette from the far side toward you using chopsticks.
- Push the rolled omelette to the far end of the pan. Oil the exposed surface, then pour another thin layer of egg mixture, lifting the roll to let it flow underneath.
- Repeat the rolling process 5-6 times until all egg mixture is used. Each layer should be thin enough to cook quickly without browning.
- Transfer to a bamboo sushi mat and roll tightly while still hot to shape. Let rest 5 minutes, then slice into 1/2-inch rounds.
Why This Works
Eight whole eggs provide 50g of total protein, yielding 31g per serving when divided. The layering technique creates distinct strata of cooked egg that trap the sweet-savory seasoning between each fold. At 7.0g protein per 100 calories, tamagoyaki delivers more protein density than scrambled eggs (which lose moisture and concentrate calories) while maintaining the signature custardy texture.
Regional Styles
Japanese egg rolls vary by region. Kanto-style (Tokyo area) tamagoyaki is sweeter, using more sugar and less dashi. Kansai-style (Osaka area) is called dashimaki tamago and uses significantly more dashi stock for a juicier, more savory result. Our recipe balances both styles. Enough dashi for moisture and flavor, enough sugar for the characteristic slight sweetness. As Japanese cooking authority Namiko Chen notes, the classic ratio is 3 tablespoons dashi to 3 eggs.
The Rolling Technique
Success depends on thin layers and timing. Pour just enough egg mixture to coat the pan in a thin film. When the surface is mostly set but still slightly glossy, begin rolling from the far edge toward you. The slight wetness acts as glue binding each layer. Avoid high heat. Browning creates an unpleasant texture. Chen emphasizes lifting the pan to control temperature rather than adjusting the burner.
Make It Your Own
For extra protein, add 2 oz nori sheets (dried seaweed) between layers. This traditional variation adds umami without significantly changing nutrition. Substitute tamari for soy sauce for a gluten-free version. For a more savory dashimaki style, increase broth to 6 tablespoons and reduce sugar to 1 teaspoon. Leftovers refrigerate well and are traditional bento box items.
Sources Research-Backed
Frequently Asked Questions
Do I need a rectangular tamagoyaki pan?
No, an 8-inch round nonstick skillet works fine. The finished shape won't be as uniform, but the technique and taste are identical. Trim the edges after cooking if you want a neater presentation.
Why does my tamagoyaki turn brown?
Browning comes from too-high heat or cooking each layer too long. Keep heat at medium or medium-low, and roll when the surface is still slightly glossy rather than completely set.
Can I make this without dashi?
Yes, chicken broth is a common substitute that provides similar umami depth. For a vegetarian version, use mushroom or kombu stock. Water will work but the flavor will be more bland.
