Heart-Healthy Tuna Mayo Onigiri

Looking for a wholesome and flavorful snack that doesn’t compromise on nutrition? Our Heart-Healthy Tuna Mayo Onigiri is a light and satisfying twist on the classic Japanese rice ball. This recipe swaps traditional mayonnaise for creamy non-fat Greek yogurt, keeping it lower in fat while enhancing its protein content. The filling, made with tender tuna, a touch of low-sodium soy sauce, and freshly chopped green onion, bursts with savory flavor. Seasoned sushi rice and a strip of roasted seaweed (nori) complete this portable treat, perfect for lunchboxes or on-the-go snacking. Optional toasted sesame seeds bring an extra layer of nutty aroma and texture. Ready in just 15 minutes with simple ingredients, this recipe is easy, nutritious, and packed full of heart-healthy goodness.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 3

Ingredients

• 300 grams Cooked sushi rice
• 120 grams Canned tuna in water, drained
• 2 tablespoons Plain non-fat Greek yogurt
• 1 teaspoon Low-sodium soy sauce
• 1 tablespoon Green onion, finely chopped
• 1 teaspoon Rice vinegar
• 0.25 teaspoon Salt
• 3 sheets Roasted seaweed (nori), cut into strips
• 1 tablespoon Sesame seeds (optional)

Directions

Step 1

1. In a small bowl, mix the drained canned tuna with the Greek yogurt, low-sodium soy sauce, and chopped green onion. Stir until well combined and creamy.

Step 2

2. If desired, toast the sesame seeds in a dry pan over low heat for 2-3 minutes until fragrant. Set aside.

Step 3

3. In another large bowl, season the warm cooked sushi rice with rice vinegar and salt. Gently mix to evenly distribute the seasoning.

Step 4

4. Prepare a small bowl of water to keep your hands damp, which will prevent the rice from sticking to your hands.

Step 5

5. Scoop about 1/3 of the seasoned rice (approximately 100 grams) into your damp hands and shape it into a flat disc.

Step 6

6. Place about a tablespoon of the tuna mixture into the center of the rice disc. Carefully fold the edges of the rice around the tuna filling, forming a triangular or round shape. Make sure the filling is fully enclosed by the rice.

Step 7

7. Wrap a strip of roasted seaweed around the base of the onigiri for easy handling. Repeat with the remaining rice and tuna mixture to make two more onigiri.

Step 8

8. Optional: Sprinkle the onigiri with toasted sesame seeds for additional flavor and texture.

Step 9

9. Serve immediately or wrap tightly in plastic wrap and store in the refrigerator for up to 24 hours.

Nutrition Facts

Serving size	479.4 grams (479.4g)

Amount per serving	% Daily Value*
Calories	630

Total Fat 6.50g	8%
Saturated Fat 0.90g	5%
Polyunsaturated Fat NaNg
Cholesterol 43mg	14%
Sodium 1212mg	53%
Total Carbohydrate 92.40g	34%
Dietary Fiber 3.30g	12%
Total Sugars 1.60g
Protein 46.40g	93%

Vitamin D 96IU	480%
Calcium 198mg	15%
Iron 4mg	22%
Potassium 659mg	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.

Source of Calories

Fat: 9.5%

Protein: 30.2%

Carbs: 60.2%