High Protein California Rolls

Elevate your sushi game with these High Protein California Rolls, a nutritious twist on the classic favorite. Packed with lean crab meat, creamy Greek yogurt, and a crisp medley of fresh avocado, cucumber, and red bell pepper, this recipe delivers all the iconic flavors you love while boosting protein content with lightly soy-marinated tofu. Wrapped in seasoned sushi rice and nori, each roll strikes the perfect balance of savory, creamy, and crunchy textures. Whether you're meal prepping or serving guests, these homemade sushi rolls, ready in under an hour, are as satisfying as they are impressive. Pair with soy sauce, wasabi, and pickled ginger for a restaurant-worthy experience in your own kitchen! Perfect for sushi enthusiasts looking for high-protein, healthy meal options.

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup sushi rice
• 1.25 cups water
• 2 tablespoons rice vinegar
• 1 tablespoon sugar
• 1 teaspoon salt
• 4 sheets nori sheets
• 6 ounces cooked crab meat
• 3 tablespoons Greek yogurt
• 1 medium avocado
• 1 medium cucumber
• 0.5 medium red bell pepper
• 6 ounces tofu
• 2 tablespoons soy sauce
• 1 tablespoon wasabi
• 4 slices pickled ginger

Directions

Step 1

Rinse the sushi rice under cold water until the water runs clear.

Step 2

In a medium saucepan, combine the rinsed sushi rice and 1.25 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for an additional 10 minutes.

Step 3

In a small bowl, mix the rice vinegar, sugar, and salt until the sugar dissolves. Gently fold this mixture into the cooked rice. Set aside to cool.

Step 4

While the rice is cooling, slice the avocado in half, remove the pit, and slice the flesh into thin strips.

Step 5

Peel the cucumber, remove seeds, and cut it into thin strips.

Step 6

Cut the red bell pepper into thin strips.

Step 7

In a mixing bowl, combine the cooked crab meat with Greek yogurt to create a creamy filling.

Step 8

Slice the tofu into thin strips and lightly fry in a pan with soy sauce until golden brown on all sides. Set aside to cool.

Step 9

Place a nori sheet shiny side down on a bamboo sushi mat covered with plastic wrap. With wet hands, spread a thin layer of the seasoned rice over the nori, leaving 1 inch at the top bare.

Step 10

Arrange a line of the crab mixture, avocado slices, cucumber strips, red bell pepper strips, and tofu across the rice, approximately 1 inch from the bottom.

Step 11

Lift the edge of the mat nearest to you, and begin rolling it over the ingredients, gently pressing down to keep the roll tight. Continue to roll it to the end of the nori sheet, creating a compact log shape.

Step 12

Moisten the bare edge of the nori sheet with a little water to seal the roll.

Step 13

With a sharp knife, cut the roll into 8 equal pieces. Repeat the process with the remaining ingredients.

Step 14

Serve the California rolls with soy sauce, wasabi, and pickled ginger.

Nutrition Facts

Serving size	1410.1 grams (1410.1g)

Amount per serving	% Daily Value*
Calories	1152

Total Fat 40.50g	52%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 2.80g
Cholesterol 108mg	36%
Sodium 5692mg	247%
Total Carbohydrate 115.90g	42%
Dietary Fiber 20.90g	75%
Total Sugars 23.00g
Protein 86.70g	173%

Vitamin D 0IU	0%
Calcium 953mg	73%
Iron 15mg	84%
Potassium 2593mg	55%

*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: 31.0%

Protein: 29.5%

Carbs: 39.5%