High Protein Tuna Onigiri
Elevate your meal prep with this High Protein Tuna Onigiri recipe, a perfect blend of convenience, flavor, and nutritional value. Featuring tender short-grain rice and a savory filling of tuna mixed with low-fat mayonnaise, soy sauce, and green onion, these Japanese-inspired rice balls are packed with protein, making them a satisfying option for lunch, snacks, or post-workout bites. Wrapped in strips of nori and optionally topped with toasted sesame seeds, these compact delights offer a combination of texture and umami-rich taste that’s as visually appealing as it is delicious. Ready in just 35 minutes and easy to prepare ahead, these portable onigiri are ideal for busy lifestyles or bento box meals. Whether you're looking for a high-protein recipe or a creative way to enjoy tuna, this dish is sure to become a favorite!
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Recipe Information
Ingredients
- 480 grams cooked short-grain white rice
- 120 grams canned tuna in water (drained)
- 2 tablespoons low-fat mayonnaise
- 1 teaspoon soy sauce
- 1 tablespoon green onion (finely chopped)
- 1 teaspoon salt
- 3 pieces nori sheets (cut into small strips)
- 3 tablespoons water
- 1 tablespoon toasted sesame seeds (optional)
Instructions
Prepare 480 grams of cooked short-grain white rice. Make sure the rice is slightly warm and sticky, as this helps it hold its shape in the onigiri.
In a mixing bowl, combine the 120 grams of drained canned tuna, 2 tablespoons low-fat mayonnaise, 1 teaspoon soy sauce, and 1 tablespoon finely chopped green onion. Mix thoroughly to create the tuna filling.
Dissolve 1 teaspoon of salt in 3 tablespoons of water in a small bowl. This salted water will be used to wet your hands to prevent rice from sticking while shaping the onigiri.
Divide the cooked rice into 6 equal portions (about 80 grams each).
Dampen your hands lightly with the salted water and take one portion of rice. Flatten it into a circular shape using your palms.
Place about 1 heaping tablespoon of the tuna filling in the center of the rice. Use your hands to gently fold the rice around the filling, carefully shaping it into a compact triangular or circular shape. Be sure the filling is fully enclosed.
Repeat this process for the remaining rice portions and tuna filling to make 6 onigiri.
Wrap a small strip of nori around the bottom of each onigiri for added flavor and ease of handling.
Optionally, sprinkle toasted sesame seeds on the surface of the onigiri for extra texture and taste.
Serve immediately or wrap each onigiri in plastic wrap and store in the refrigerator for up to 24 hours. Enjoy your high-protein tuna onigiri on the go or as part of a meal!
Nutrition Facts
Calories |
924 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 3254 mg | 141% | |
| Total Carbohydrate | 146.2 g | 53% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 1.8 g | ||
| Protein | 47.8 g | 96% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 202 mg | 16% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 728 mg | 15% | |
*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.
