LOW CARB SUSHI ROLLS

Sushi is probably my favorite meal to eat. Whenever my fiancé and I have a dinner date, our staple spot is an all you can eat sushi restaurant. I find myself eating roll after roll, unbothered with consuming an excess amount of rice in one sitting. But what always comes after is stomach pain and bloating which I never enjoy.

These Low Carb Sushi Rolls are the best solution because they use eggs as an alternative to rice making it bloat free, nutrient-dense, and high in protein which is a plus.

These sushi rolls are great for meal prepping, an amazing high protein snack, and superior to satiate a sushi craving without the carb crash. This recipe will keep you full and nourished and give you so much energy to conquer the rest of the day!

What Makes This a “Feel Good” Recipe?

Of course, eating well isn’t about cutting carbs from your diet, but personally, I find that consuming a large amount of rice at one sitting makes me tired and bloated. If I am going to eat sushi, I’m not just going to eat one or two pieces. With these rolls, I can have a whole platter without the lethargy and stomach pain that results afterwards. Not only is this a low carb recipe, but it is also high in protein making it very nutrient dense.

These sushi rolls are:

1. High in Protein: The eggs and the tuna packs these rolls with high quality protein that keep you energized and full.
2. Low in Carbs: Forego the post-sushi slump from all the excess rice by substituting it with eggs and egg whites keeping it light and bloat free
3. Nutrient Rich: The colorful veggies provide fiber, vitamins, and antioxidants making these rolls balanced.
4. Delicious & Customizable: You can always switch up the fillings based on your preference making this long-lasting and creative.

Key Ingredients for the Sweet Potato Brownies

(see full Ingredient list below on the Recipe Card)

• eggs & egg whites: the perfect base for rolling, adding protein and structure
• tuna mayo: creamy, protein rich filling that pairs perfectly with the light egg base.
• pickled carrots: adds a tangy crunch that gives these rolls more texture and flavor
• spinach: these fresh, vibrant greens add vitamins and minerals
• red bell peppers: gives a sweet and crunchy texture, adding nutrients and antioxidants

Tools and Equipment Needed

Here are some of the equipment that you will need for these Low Carb Sushi Rolls:

1. Non-stick pan: for cooking the eggs
2. Sushi mat (or Aluminum foil): helps in rolling everything lightly
3. Mixing bowls: for prepping the fillings
4. Sharp knife: to slice the vegetables and the sushi rolls evenly
5. Chopsticks (optional): because sushi always feels more special when eaten with chopsticks!

Now that we are fully aware of the major ingredients and necessary tools, let’s begin to make these low carb sushi rolls!

(Step-by-Step Instructions)

Step 1: Whisk together the eggs and egg whites, seasoning with salt and splenda (optional but recommended). Then heat a non-stick pan over low heat and spray the pan with a little avocado oil.

• Can use any sugar substitute or regular sugar if desired.

Step 2: Pour 1/3 of the mixture into the pan and tilt the pan to spread the eggs evenly. Allow to cook on one side for 3 minutes, then flip, and cook the other side for 30 more seconds. Repeat two more times for the remaining eggs then set aside on a plate to cool.

• Use a spatula to pull the edges in making sure to cook the eggs evenly.

Step 3: In a small bowl, combine a drained can of tuna with some mayo, greek yogurt, salt, onion powder, and black pepper.

• The Greek yogurt is optional, but I use it to reduce the amount of mayo while still keeping the tuna creamy. It also adds a bit more protein as well which is a plus.

Step 4: Prepare the vegetable fillings by slicing the red peppers into thin strips, patting dry the pickled carrots, and blanching spinach in hot water for a few seconds.

• I made my own pickled carrots by combining some julienned carrots with vinegar, sugar, salt, and sesame seeds.

Step 5: Assemble the rolls by placing a nori sheet on a sushi mat, then one egg sheet on the lower half of the nori sheet as the rice substitute and arranging the tuna mayo and the vegetables at the center of the egg sheet horizontally.

• Make sure the eggs are cooled down before rolling.
• Try not to overfill the rolls or they will not be able to seal properly.

Step 6: Roll up the sushi with the sushi mat and gently squeeze to seal the ingredients in. Brush a little water at the end of the nori sheet for a better seal. Use a sharp knife to slice the sushi rolls into bite sized pieces.

• Clean the knife with a wet paper towel before every slice for a clean and easy cut.

Recipe Tips for Best Results

1. Cook the eggs on low heat to prevent overcooking and browning.
2. Allow the eggs to slightly cool before placing on top of the nori sheet to avoid the nori from softening too quickly.
3. Roll gently but tight enough to seal the fillings completely.
4. Do not overfill when adding the fillings on top of the egg sheet or else it will become more difficult to roll.
5. Use a sharp, damp knife when slicing for clean and even cuts.

Substitutions/Variations

• Protein Swap: Instead of tuna, you can use crab meat, smoked salmon, or even tofu to keep it vegetarian.
• Filling Swap: You can use any other filling of choice like sliced cucumbers, spinach, or avocados.
• Spicy Kick: Add sriracha or gochujang into the tuna mayo for extra heat or add in some kimchi as a filling.

FAQs (Frequently Asked Questions)

1. Can I make these rolls ahead of time? Yes, you can store them in an airtight container for up to 2 days but just keep in mind that the nori will soften a lot over time.
2. Can I just use whole eggs instead of adding egg whites? Absolutely! I only use egg whites to reduce the amount of fat but keep the protein high.
3. What dipping sauces pair well? Low sodium soy sauce, coconut aminos, spicy mayo, or soy sauce mixed with lemon juice are all great sauces!

Other Fun Similar Recipes

If you loved this recipe, try out these low carb recipes linked below!

1. CHEESY BULGOGI LOADED SWEET POTATOES: Sweet and savory bulgogi beef layered on a baked sweet potato topped with shredded cheese.
2. GOCHUJANG SHRIMP CRUNCH WRAP SUPREME: Inspired by the well-loved crunch wrap from Taco Bell but adds a unique twist with bold, Korean-inspired flavors.

Conclusion

These Low Carb Sushi Rolls are proof that you can enjoy your favorite meal without having to load up on carbs. Sushi does not have to be a “cheat meal” only dish because these rolls can be enjoyed any day of the week! Nourishing, packed with protein and wholesome ingredients, this simple recipe is ideal for a light lunch, satisfying snack, or a fun meal to share.

Give it a try and let me know how you make yours! What are your favorite sushi roll fillings? Let me know in the comments below! Make sure to tag me @foods_ofli on Instagram. I would love to see what you’ve chef’d up in the kitchen!

For more delicious recipes like this one, visit Foodsofli.com. Don’t forget to share your creations with me on social media using #Foodsofli and make sure to tag me @foods_ofli so that I can see your masterpiece.

Print Recipe

LOW CARB SUSHI ROLLS

Author: Lisa Cooking Method: Frying Cuisine: Asian, Japanese, Korean Courses: Breakfast, High Protein, Meal Prep Recipe Keys: High Protein Low Carb Meal prep Quick Meals

Difficulty: Beginner Prep Time 10 mins Cook Time 5 mins Rest Time 2 mins Total Time 17 mins

Servings: 2 Calories: 300

Best Season: Suitable throughout the year

Description

These Low Carb Sushi Rolls are great for meal prepping, an amazing high protein snack, and superior to satiate a sushi craving without the carb crash. This recipe will keep you full and nourished and give you so much energy to conquer the rest of the day!

Ingredients

Servings

For the egg sheets:

• 2 eggs
• 1 cup egg whites
• 2 tbsp splenda (or any other sweetener of choice)

• ¹⁄₂ tsp salt

For the tuna mayo:

• 1 canned tuna
• 1 tbsp mayo
• 1 tsp mustard
• ¹⁄₂ tbsp Greek yogurt
• season with salt & onion powder

For the sushi rolls:

• 3 nori sheets
• ¹⁄₄ cup pickled carrots
• 1 cup spinach
• ¹⁄₄ red pepper

Instructions

1. Prepare the eggs

   Whisk together the eggs and egg whites, seasoning with salt and splenda. Then heat a non-stick pan over low heat and spray the pan with a little avocado oil.

   Can use any sugar substitute or regular sugar if desired.
   Mark as complete

2. Cook the eggs

   Pour 1/3 of the mixture into the pan and tilt the pan to spread the eggs evenly. Allow to cook on one side for 3 minutes, then flip, and cook the other side for 30 more seconds. Repeat two more times for the remaining eggs then set aside on a plate to cool.

   Use a spatula to pull the edges in making sure to cook the eggs evenly.
   Mark as complete

3. Make the Tuna Mayo

   In a small bowl, combine a drained can of tuna with some mayo, Greek yogurt, salt, onion powder, and black pepper.

   The greek yogurt is optional, but I use it to reduce the amount of mayo while still keeping the tuna creamy. It also adds a bit more protein as well which is a plus.
   Mark as complete

4. Prepare the Other Fillings

   Prepare the vegetable fillings by slicing the red peppers into thin strips, patting dry the pickled carrots, and blanching spinach in hot water for a few seconds.

    

   Prepare the vegetable fillings by slicing the red peppers into thin strips, patting dry the pickled carrots, and blanching spinach in hot water for a few seconds.

    

   I made my own pickled carrots by combining some julienned carrots with vinegar, sugar, salt, and sesame seeds.
   Mark as complete

5. Assemble the rolls

   Assemble the rolls by placing a nori sheet on a sushi mat, then one egg sheet on the lower half of the nori sheet as the rice substitute and arranging the tuna mayo and the vegetables at the center of the egg sheet horizontally.

   Make sure the eggs are cooled down before rolling. Try not to overfill the rolls or they will not be able to seal properly.
   Mark as complete

6. Roll and slice the sushi

   Roll up the sushi with the sushi mat and gently squeeze to seal the ingredients in. Brush a little water at the end of the nori sheet for a better seal. Use a sharp knife to slice the sushi rolls into bite sized pieces.

   Clean the knife with a wet paper towel before every slice for a clean and easy cut.
   Mark as complete

Nutrition Facts

Servings 2

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Amount Per Serving

Calories 300kcal

% Daily Value *

Total Fat 11.1g18%

Sodium 618.2mg26%

Potassium 581.4mg17%

Total Carbohydrate 9.8g4%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• Cook the eggs on low heat to prevent overcooking and browning.
• Allow the eggs to slightly cool before placing on top of the nori sheet to avoid the nori from softening too quickly.
• Roll gently but tight enough to seal the fillings completely.
• Do not overfill when adding the fillings on top of the egg sheet or else it will become more difficult to roll.
• Use a sharp, damp knife when slicing for clean and even cuts.

Keywords: low carb, sushi, high protein, meal prep