High Protein California Rolls
Elevate your sushi game with these High Protein California Rolls, a nutritious twist on the classic favorite! Packed with fresh ingredients and bold flavors, this recipe combines seasoned sushi rice with creamy avocado, crisp cucumber, red bell pepper, and lightly pan-fried tofu for an extra boost of plant-based protein. The star, however, is the creamy crab mixture, made with Greek yogurt for a high-protein alternative to traditional mayonnaise. Perfectly rolled in nori sheets, these rolls are a satisfying blend of texture and taste that will leave you craving more. Ready in under an hour, this healthier take on California rolls is ideal for a protein-rich lunch, dinner, or impressive appetizer. Serve alongside soy sauce, pickled ginger, and wasabi for a complete sushi experience at home.
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Recipe Information
Ingredients
- 1 cup sushi rice
- 1.25 cups water
- 2 tablespoons rice vinegar
- 1 tablespoon sugar
- 1 teaspoon salt
- 4 sheets nori sheets
- 6 ounces cooked crab meat
- 3 tablespoons Greek yogurt
- 1 medium avocado
- 1 medium cucumber
- 0.5 medium red bell pepper
- 6 ounces tofu
- 2 tablespoons soy sauce
- 1 tablespoon wasabi
- 4 slices pickled ginger
Instructions
Rinse the sushi rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed sushi rice and 1.25 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for an additional 10 minutes.
In a small bowl, mix the rice vinegar, sugar, and salt until the sugar dissolves. Gently fold this mixture into the cooked rice. Set aside to cool.
While the rice is cooling, slice the avocado in half, remove the pit, and slice the flesh into thin strips.
Peel the cucumber, remove seeds, and cut it into thin strips.
Cut the red bell pepper into thin strips.
In a mixing bowl, combine the cooked crab meat with Greek yogurt to create a creamy filling.
Slice the tofu into thin strips and lightly fry in a pan with soy sauce until golden brown on all sides. Set aside to cool.
Place a nori sheet shiny side down on a bamboo sushi mat covered with plastic wrap. With wet hands, spread a thin layer of the seasoned rice over the nori, leaving 1 inch at the top bare.
Arrange a line of the crab mixture, avocado slices, cucumber strips, red bell pepper strips, and tofu across the rice, approximately 1 inch from the bottom.
Lift the edge of the mat nearest to you, and begin rolling it over the ingredients, gently pressing down to keep the roll tight. Continue to roll it to the end of the nori sheet, creating a compact log shape.
Moisten the bare edge of the nori sheet with a little water to seal the roll.
With a sharp knife, cut the roll into 8 equal pieces. Repeat the process with the remaining ingredients.
Serve the California rolls with soy sauce, wasabi, and pickled ginger.
Nutrition Facts
Calories |
1152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.5 g | 52% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 108 mg | 36% | |
| Sodium | 5692 mg | 247% | |
| Total Carbohydrate | 115.9 g | 42% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 23.0 g | ||
| Protein | 86.7 g | 173% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 952 mg | 73% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2593 mg | 55% | |
*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.
