5 from 2 votes

Servings to 7 slices

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This Tamagoyaki with tofu is a protein-packed Japanese omelet, perfect for a nutritious breakfast or bento box!

Looking for more tamagoyaki recipes? Try my Dashimaki Tamago or Basic Tamagoyaki!

Slice of Tofu and Hijiki Tamagoyaki on a plate

I’ll walk you through the ingredients and step-by-step instructions. I hope you enjoy it!

Why You Will Love This Recipe

A light, savory rolled omelet that’s perfect for breakfast, lunch, or as a healthy side.
The tofu blends beautifully with eggs and pairs well with rice or veggies.
Experience a traditional Japanese omelet with a healthy twist.

Tamagoyaki

Tamagoyaki is a classic Japanese dish known as a rolled egg or egg roll. The word “Tamago” translates to egg, while “yaki” means fry. It is often served as a side dish, a topping for sushi, or as a component of bento boxes. To make tamagoyaki, beat eggs with seasonings, cook in a special rectangular pan, forming thin layers, and gently roll up to create delicious egg rolls.

Recipe Ingredients

You’ll need the following ingredients to make this Tamagoyaki with Tofu:

Ingredients of Tofu and Hijiki Tamagoyaki

Eggs: This recipe uses 3 eggs to create 3 layers of tamagoyaki.
Salt: Any type of salt works well, but this recipe uses sea salt. Adjust the amount to suit your taste.
Soy Milk: Unsweetened soy milk is my go-to choice, but you can substitute it with any milk or even water. Adding soy milk creates a softer, fluffier texture in your tamagoyaki.
Tofu: This recipe uses firm tofu, but you can also opt for silken tofu if you prefer a softer texture.
Hijiki Seaweed: A type of seaweed that is often used in Japanese cooking. Learn more about hijiki in the “Hijiki Seaweed Salad” recipe.

Tamagoyaki Pan

A rectangular or square pan is traditionally used to make tamagoyaki. This recipe uses a 13 x 18cm (5.1 x 7.1 inch) square pan. If you don’t have one, no problem! A small round pan works as well. The shape won’t be square, but the ends will have a rounded finish.

How To Make Tamagoyaki with Tofu: STEP BY STEP

Here’s a quick visual guide! Check the recipe card below for the video and full details!

Step 1

Beat the eggs in a bowl, add tofu, hijiki, salt, and soy milk, and mix well.

Step 2

Heat a Japanese omelet pan, add oil, and pour in a thin layer of the egg mixture to cook the 1st layer.

Step 3

Once set, pour more egg mixture, cook the 2nd layer, and roll it.

Step 4

Repeat with the remaining egg mixture to cook the 3rd layer and roll it up.

tofu and hijiki tamagoyaki served on a plate.

Thick and fluffy tamagoyaki is ready to serve!

Recipe Tips

Don’t worry if your first roll looks messy—you can fix it as you go.
If the tamagoyaki loses its shape, cover it with a paper towel and gently reshape it.
Freshly made tamagoyaki is fragile, so let it cool slightly before slicing to avoid crumbling.
Avoid overcooking, as it will dry out. Roll the omelet while the surface is still a little soft.
I use chopsticks to roll, but if you’re new to making tamagoyaki, a rubber or silicone spatula can make it easier.

What To Serve With

To complement this tamagoyaki with nori, I recommend serving it with Tuna Mayo Onigiri, Pickled Daikon Radish, and Wakame Miso Soup!

Filling Variations

Here are other tamagoyaki filling ideas:

Brocolli
Gren beans
Bell pepper
Potatoes
Tomatoes
Onions
Carrot
Salmon flakes
Dried baby shrimps

Want more Japanese Plant-Based Ideas?

Get 10 Easy
Vegetarian recipes

More Japanese Egg Dishes You Will Love

Leave a Rating!

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Tamagoyaki with Tofu and Hijiki

5 from 2 votes

Prep: 2

Cook: 10

Total: 12

Servings: to 7 slices

Author: Juri Austin

If you are looking for tamagoyaki variations that are easy and healthy, then feel free to give this tofu and hijiki tamagoyaki recipe a shot. It has all the flavors of Japan in one bite!

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tamagoyaki variations with hijiki and tofu

Equipment

Tamagoyaki pan (13 x 18cm/5.1 x 7.1 inch), : If you don’t have one, you can use a small round pan. The shape won’t be square, but the ends will have a nice rounded finish.

Ingredients

Instructions

Prepare the Fillings: Soak the dried hijiki seaweed in water for 10 minutes, then drain well. Drain the tofu to remove excess water.
Make the Egg Mixture: In a bowl, beat the eggs. Add tofu, hijiki, salt, and soy milk, then gently mix, breaking the tofu into small chunks.
Prepare the Pan: Heat a tamagoyaki pan over medium heat. Add a little vegetable oil and use a paper towel to wipe off any excess, leaving a thin coating.
Cook the 1st Layer: Pour one-third of the egg mixture into the pan. When the surface is still slightly soft, but the bottom is cooked. Roll the omelet from the far edge toward you, then push it back to the far edge of the pan.
Cook the 2nd Layer: Add a little oil if needed. Pour half of the remaining egg mixture into the pan, lifting the rolled omelet slightly to let the mixture flow underneath. Once the surface is almost set, roll the omelet again and move it to the back of the pan.
Cook the 3rd Layer: Pour the rest of the egg mixture into the pan, repeating the same process as the second layer.
Finish and Serve: Remove the tamagoyaki from the pan and let it cool slightly. Slice into even pieces and serve.

Notes

Storage: Store in the refrigerator for up to 3 days.
Substitute: You can replace soy milk with any of your choice, such as oat or almond milk.
Don’t worry if your first roll looks messy—you can fix it as you go.
If the tamagoyaki loses its shape, cover it with a paper towel and gently reshape it.
Avoid overcooking, as it will dry out. Roll the omelet while the surface is still a little soft.
I use chopsticks to roll, but a rubber or silicone spatula can make it easier if you’re new to making tamagoyaki.
Freshly made tamagoyaki is fragile, so let it cool slightly before slicing to avoid crumbling.

Video

Nutrition

Serving: 1pieceCalories: 60kcalCarbohydrates: 0.7gProtein: 3.9g

This nutritional information is estimated and provided for general reference only.

Course: Side

Cuisine: Japanese

Keyword: tamagoyaki

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Juri Austin

Hi! I’m Juri, founder of Chef JA Cooks and the creator and photographer of this site. I’m here to guide you in authentic yet easy-to-follow Japanese recipes! Let’s explore the world of Japanese cuisine together!

Learn More About Juri