High Protein Tuna Mayo Onigiri
Elevate your snacking game with this High Protein Tuna Mayo Onigiri recipe, a healthier twist on the classic Japanese rice ball! Perfectly seasoned short-grain rice encases a creamy and flavorful filling made with protein-packed canned tuna, low-fat mayonnaise, soy sauce, and optional spicy accents like sriracha or chili flakes. Wrapped in crispy nori for a convenient handheld treat, these onigiri are ideal for meal prep, quick lunches, or fueling workouts. Simple yet satisfying, they come together in just 40 minutes with minimal effort. Add an extra touch of flavor with toasted sesame seeds for a wholesome, delicious bite that’s great for on-the-go meals or picnics.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups short-grain white rice
- 2.5 cups water
- 1 can (5 oz) canned tuna (in water, drained)
- 3 tablespoons low-fat mayonnaise
- 1 teaspoon soy sauce
- 0.25 teaspoon sea salt
- 4 sheets nori sheets (seaweed, cut into rectangles)
- 1 teaspoon optional filling: sriracha or chili flakes
- 1 tablespoon optional garnish: toasted sesame seeds
Instructions
Rinse the rice thoroughly under cold water until the water runs clear to remove excess starch.
Combine the rinsed rice and 2.5 cups of water in a rice cooker. Cook according to the rice cooker's instructions. If using a pot, bring the mixture to a boil, then reduce the heat to low and cover. Cook for 15-18 minutes, or until the water is absorbed. Allow the rice to sit for 5 minutes before fluffing with a fork.
While the rice cooks, prepare the filling. In a bowl, mix the drained tuna, low-fat mayonnaise, soy sauce, and sea salt until well combined. If desired, add a teaspoon of sriracha or chili flakes for some spice.
Wet your hands lightly with water to prevent the rice from sticking. Take a handful of warm rice (about 1/2 cup) and form it into a flat round disc in your palm.
Place about 1 tablespoon of the tuna mayo filling in the center. Fold the rice around the filling, shaping it into a triangle or ball. Press firmly yet gently to ensure the onigiri holds together.
Wrap the bottom of each onigiri with a strip of nori, shiny side out. This makes them easier to hold and eat.
Repeat the process with the remainder of the rice and filling.
Optionally, sprinkle toasted sesame seeds on top for extra flavor before serving.
Serve fresh or store in an airtight container in the refrigerator for up to 2 days. To reheat, wrap in a damp paper towel and microwave for 20-30 seconds.
Nutrition Facts
Calories |
721 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 1386 mg | 60% | |
| Total Carbohydrate | 123.2 g | 45% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 3.2 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 162 mg | 12% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 348 mg | 7% | |
*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.
