Tamagoyaki- The healthiest breakfast in the world (in a roll)

A traditional Japanese-style breakfast staple reinvented! No more cold, soggy scrambled eggs with ketchup. Try out these new tamagoyaki fillings for a Japanese fusion breakfast you’re gonna love.

I’ve been a big fan of tamagoyaki, Japanese-style rolled omelets ever since I’ve moved to Japan. My favorite were the ones my Japanese host mother in Gunma used to make filled with tarako cod roe and cheese.

Soon after I started eating eggs for breakfast every day on my diet, I bought my first tamagoyaki pan so I could have another way to eat my eggs besides fried, scrambled, or boiled.

I was on a tamagoyaki kick, making them pretty much every day. After a conversation with a colleague from New York about what we eat for breakfast, I got the idea to combine our breakfasts, Japanese and Western-style, to create “the healthiest breakfast in the world”. 

I was inspired to reinvent tamagoyaki, a pillar in the traditional breakfast eaten by the longest living people on the planet.

After finding out what’s in the breakfast bowls of the leading nutrition experts in the West, I did what was quite easy– I put two and two together.

“I wish someone would, like, just tell me exactly what to eat.”

Those were her words. My colleague from New York had also been reevaluating what she should be eating for breakfast. She mentioned that the guest on the Tim Ferriss podcast that she had just been listening to ate oatmeal, nuts, and berries for breakfast every day.

Oatmeal. nuts. berries…That’s when the bells went off and all the squirrels in the park stopped diggin’ and turned to listen. Then another colleague said, “I cook everything with coconut oil”. So I also want to give her at least some credit too.

New Tamagoyaki Fillings

After this one brief conversation, hunting down “oji-chan” who sells big cartons of mixed berries for 500 yen from his lil’ white Suzuki truck, and weeks of experimentation in the kitchen, I give to you…

“The McAllister Roll” (named after the one and only Ms. McAllister, the colleague who inspired me to create it)

Superfood tamagoyaki fillings – rolled up to make the healthiest breakfast in the world*

The McAllister Roll is East meets West. Don’t let the “Mick” in McAllister confuse you with the “Mick” in McMuffin!

A McAllister Roll is made up of six superfoods, some of the healthiest, most nutrient dense foods on the planet! When you add a side salad – a must – and a half an avocado – green tea – that’s 8, 9, 10 superfoods in one meal.

Good for you and tastes good too. Here’s your first bite.

Tamagoyaki Fillings and What to Eat with Tamagoyaki

The McAllister Roll

Matt

The Healthiest Breakfast in the World!

4.50 from 2 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Cuisine American, Japanese, Vegetarian

Servings 1 person

Ingredients

  

1x2x3x

The Roll (★ = Superfood)

• 2 eggs ★
• 2 pinches salt
• ½ tsp (or less) maple syrup* (or sugar)
• 1 tsp coconut oil ★

Filling

• 1 heaping tbsp oatmeal ★ steal-cut or rolled
• 12-13 almonds ★
• 10-12 blueberries ★
• 3-4 dashes cinnamon ★

Recommended Sides

• salad (kale ★ , spinach ★ , mixed greens, or lettuce) with a few tomatoes ★ or raspberries ★
• or cooked spinach ★
• or steamed broccoli ★
• or green veggie smoothie ★
• ½ avocado ★ with extra virgin olive oil ★ and salt

Instructions

 

Prep (Recommended music for prep- Katy Perry Chained to the Rhythm)

• In a small pan, heat water - add salt to taste (~ 2 pinches).
• When water comes to a boil, turn down heat to a gentle boil.
• Add oatmeal, cover pan, boil for 5 minutes and strain. Spread out oatmeal on a cutting board and let it sit out so it loses moisture.
• Chop almonds into small chunks.
• Rinse your blueberries and dry them with a towel like a baby's bottom after bath time.
• Crack eggs into a small bowl, gently beat them with a fork, and add salt and maple syrup. (Say thank you to chickens and each egg. - Marie Kondo)

Cooking (Recommended playlist for cooking - Calvin Harris Rollin' and Katy Perry Roulette (pronounced 'roll it')

• Turn on a small stove burner to low heat.
• Using long cooking chopsticks and a piece of paper towel, coat pan with coconut oil. (Watch tamagoyaki cooking basics here.)
• With a fork or chopsticks, put a small amount of egg on the pan. If it sizzles, the pan is hot enough.
• Pour enough egg into pan to make a thin layer. Tilt the pan back and forth and side to side so the egg coats the entire bottom.
• Once the layer of egg is half cooked, add fillings on top of one third of the layer of egg (in this order: almonds, oatmeal, cinnamon, and blueberries). See photo above.
• With a spatula, roll up the tamagoyaki towards you to carefully wrap the fillings inside like a burrrrito.
• Once completely rolled up, nudge the roll to the far side of the pan, away from you.
• Repeat the process from step 2- recoat the pan with coconut oil, add egg, and roll. Continue this process until you run out of egg mixture. Tip- When adding second or third layers of egg, gently lift the tamagoyaki with cooking chopsticks so the raw eggs can slide underneath the entire roll and coat the entire pan.

Notes

*inspired by a very sweet person I work with...(Thank you for the bottle of syrup!!) Did you guess she’s from Canada?

DID YOU TRY THIS RECIPE?Tag @eyesandhour on Instagram and hashtag it #eyesandhour

Related recipes:

Healthy Tamagoyaki- nutrition and fillings for Japanese rolled omelets (low carb)

The “Zero Carb” Tokyo Burger and other Easy Japanese-Inspired Low Carb “Breakfasts”

*Disclaimer: I am not a medical professional. Please consult with your doctor before following my advice except for music recommendations- you can’t go wrong with Katy Perry.