High Protein Crab Sushi Roll
Delight in the perfect balance of flavor and nutrition with this High Protein Crab Sushi Roll recipe, designed to satisfy your sushi cravings while boosting your protein intake. Featuring tender crab meat mixed with creamy Greek yogurt and a clever addition of unflavored protein powder, this recipe enhances the classic sushi roll with a health-forward twist. Fresh cucumber, buttery avocado, and vibrant edamame complement the rich, protein-packed filling, while perfectly seasoned sushi rice and nori sheets provide the traditional base. Quick to prepare and ideal for meal prep, these rolls are served with pickled ginger, wasabi, and soy sauce for a restaurant-quality finish. Whether you’re fueling your workouts or enjoying a light yet filling meal, these crab sushi rolls are as nutritious as they are delicious. Perfect for sushi enthusiasts and fitness-conscious foodies alike!
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Recipe Information
Ingredients
- 1 cup Sushi rice
- 1.25 cups Water
- 2 tablespoons Rice vinegar
- 1 tablespoon Sugar
- 0.5 teaspoon Salt
- 4 sheets Nori sheets
- 8 ounces Crab meat
- 4 tablespoons Greek yogurt
- 1 tablespoon Soy sauce
- 1 medium Cucumber
- 1 medium Avocado
- 2 tablespoons Protein powder (unflavored)
- 0.5 cup Cooked edamame
- 1 teaspoon Wasabi
- 2 tablespoons Pickled ginger
Instructions
Rinse the sushi rice under cold water until the water runs clear. Drain well.
In a medium saucepan, combine the rinsed rice and 1.25 cups of water. Bring to a boil, then reduce heat to low. Cover and cook for 15 minutes. Remove from heat and let sit, covered, for 10 more minutes.
In a small bowl, mix rice vinegar, sugar, and salt. Stir until dissolved.
Gently spread the cooked rice onto a baking sheet. Drizzle the vinegar mixture over the rice and gently fold with a rice paddle or spatula to combine. Let it cool to room temperature.
While the rice cools, prepare the filling. In a mixing bowl, combine crab meat, Greek yogurt, soy sauce, and unflavored protein powder. Mix well until combined.
Peel and slice the cucumber into thin strips. Peel, pit, and slice the avocado.
Place a sheet of nori, shiny side down, on a bamboo sushi mat covered with plastic wrap.
With damp hands, spread about 3/4 cup of the cooled rice evenly over the nori, leaving a 1/2-inch border at the top.
Arrange a line of cucumber, avocado, crab mixture, and edamame along the center of the rice.
Using the bamboo mat, roll the sushi away from you, pressing the filling firmly as you roll. Seal the edge with a little water if needed. Repeat with remaining ingredients.
Using a sharp knife dipped in water, slice each roll into 8 pieces.
Serve the crab sushi rolls with wasabi, pickled ginger, and soy sauce for dipping.
Nutrition Facts
Calories |
276 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 1184 mg | 51% | |
| Total Carbohydrate | 29.1 g | 11% | |
| Dietary Fiber | 4.3 g | 16% | |
| Total Sugars | 5.3 g | ||
| Protein | 22.0 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 635 mg | 14% | |
*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.
