Heart-Healthy Tamago (Japanese Omelette)

Delight in the light and flavorful twist of this Heart-Healthy Tamago (Japanese Omelette), a guilt-free take on the classic Japanese dish! Made with fluffy egg whites, a touch of low-sodium tamari, and naturally sweetened with honing or monk fruit, this recipe is perfect for those seeking a nutritious, low-cholesterol option. Cooked in layers using a tamagoyaki pan or a simple non-stick skillet, each delicate roll showcases a balance of savory and subtly sweet flavors, all with the added benefit of heart-healthy avocado oil. With a prep and cook time of just 25 minutes, this elegant dish is ideal for breakfast, a bento box addition, or as a light snack. Serve it warm or at room temperature for a protein-packed, Japanese-inspired treat that's as wholesome as it is beautiful!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 6 large Egg whites
• 1 teaspoon Low-sodium tamari (gluten-free soy sauce)
• 2 teaspoons Honing or monk fruit sweetener
• 1 tablespoon Warm water
• 1 teaspoon Avocado oil (or another heart-healthy neutral oil)

Directions

Step 1

In a medium bowl, whisk together the egg whites, low-sodium tamari, sweetener, and warm water until fully combined and slightly frothy.

Step 2

Heat a rectangular tamagoyaki pan (or a small non-stick skillet if unavailable) over medium-low heat and lightly brush with avocado oil.

Step 3

Pour a thin layer of the egg mixture into the pan, just enough to coat the bottom. Tilt the pan to spread evenly.

Step 4

Let the egg layer cook until the surface is just set but not fully dry, about 1-2 minutes. Using a spatula or chopsticks, gently roll the layer from one end of the pan to the other to form a log.

Step 5

Move the rolled egg to one side of the pan and brush the empty part of the pan with a bit more oil if necessary.

Step 6

Pour another thin layer of egg mixture into the pan, letting it overlap slightly with the rolled egg. Cook until set, then roll the log once again to incorporate this new layer.

Step 7

Repeat this process of adding thin layers and rolling until all the egg mixture is used and the tamago has grown into a thick omelette.

Step 8

Remove the tamago from the pan and let it cool slightly on a cutting board. Slice into 1-inch pieces and serve warm or at room temperature.

Nutrition Facts

Serving size	(225.3g)

Amount per serving	% Daily Value*
Calories	147.7

Total Fat 4.7g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 562.0mg	0%
Total Carbohydrate 7.7g	0%
Dietary Fiber 0g	0%
Total Sugars 1.4g
Protein 21.9g	0%

Vitamin D 0IU	0%
Calcium 13.9mg	0%
Iron 0.2mg	0%
Potassium 339.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.3%

Protein: 54.5%

Carbs: 19.2%