Heart-Healthy Tamago Nigiri

Delight in the delicate balance of flavor and nutrition with this Heart-Healthy Tamago Nigiri recipe! A wholesome twist on the classic Japanese dish, this recipe features fluffy layers of tamago made with a light blend of whole eggs and egg whites, sweetened with a touch of honey and seasoned with low-sodium soy sauce and low-sugar mirin. Paired perfectly with lightly seasoned sushi rice and secured with a strip of nori, this guilt-free indulgence is as beautiful as it is nourishing. With simple steps and a quick cooking time, it’s an ideal choice for a nutritious yet satisfying meal or appetizer. Perfect for sushi lovers, this recipe keeps it light on the sodium and sugar while delivering authentic flavor in every bite—your heart will thank you!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 large Eggs
• 2 large Egg whites
• 1 teaspoon Low-sodium soy sauce
• 1 teaspoon Mirin (low-sugar)
• 1 teaspoon Honey
• 1.5 cups Cooked sushi rice (prepared with less salt and no sugar)
• 1 teaspoon Rice vinegar (unsweetened)
• 4 thin pieces Seaweed (nori) strips
• 1 as needed Non-stick cooking spray

Directions

Step 1

In a medium mixing bowl, whisk the eggs, egg whites, low-sodium soy sauce, mirin, and honey until fully combined and frothy.

Step 2

Heat a non-stick skillet over medium-low heat and spray lightly with non-stick cooking spray.

Step 3

Pour a thin layer of the egg mixture into the skillet and gently swirl to evenly coat the bottom of the pan.

Step 4

Once the egg starts to set but is still slightly runny on top, carefully roll it from one side to the other using a spatula, creating a tamago roll.

Step 5

Push the cooked roll to one side of the pan, add another thin layer of the egg mixture to the empty side, and repeat the rolling process. Continue until all the egg mixture is used up and you have a layered tamago roll.

Step 6

Transfer the tamago roll to a cutting board, let it cool slightly, and slice into 8 even pieces (2 pieces per nigiri).

Step 7

Combine the cooked sushi rice with the unsweetened rice vinegar, mixing gently to season it lightly.

Step 8

Dampen your hands with water to prevent sticking, and shape about 2 tablespoons of sushi rice into small rectangular mounds (one mound per slice of tamago).

Step 9

Lay a sliced piece of tamago over each rice mound and secure it by wrapping a thin strip of nori around the middle, sealing the ends underneath the mound of rice.

Step 10

Repeat the process until all tamago slices are paired with rice. Serve immediately and enjoy a heart-healthy version of tamago nigiri!

Nutrition Facts

Serving size	492.2 grams (492.2g)

Amount per serving	% Daily Value*
Calories	615

Total Fat 10.40g	13%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 0.00g
Cholesterol 372mg	124%
Sodium 522mg	23%
Total Carbohydrate 97.30g	35%
Dietary Fiber 1.90g	7%
Total Sugars 7.90g
Protein 28.90g	58%

Vitamin D 82IU	410%
Calcium 111mg	9%
Iron 3mg	17%
Potassium 421mg	9%

*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: 15.6%

Protein: 19.3%

Carbs: 65.0%