High Protein Futomaki

Elevate your sushi game with this High Protein Futomaki recipe, a nutritious twist on a Japanese classic that’s perfect for meal prep or an impressive dinner spread. Packed with protein-rich ingredients like smoked salmon, cooked chicken breast, and firm tofu, this hearty sushi roll combines bold flavors with satisfying textures. Vibrant strips of cucumber, carrot, and creamy avocado bring a fresh, colorful contrast to the savory fillings, all encased in perfectly seasoned sushi rice and crisp nori sheets. With easy-to-follow steps and just 60 minutes from start to finish, this recipe is ideal for sushi enthusiasts of all skill levels. Serve your homemade rolls sliced into bite-sized pieces, beautifully paired with soy sauce, wasabi, and pickled ginger for a complete sushi experience. Perfect for protein lovers and Japanese cuisine fans alike, this high-protein futomaki will be a show-stopping addition to your meal rotation.

Nutriscore Rating: 72/100

Prep Time:40 mins

Cook Time:20 mins

Total Time:60 mins

Servings: 5

Ingredients

• 2 cups sushi rice
• 2.5 cups water
• 0.5 cup rice vinegar
• 2 tablespoons sugar
• 1 teaspoon salt
• 5 pieces nori sheets
• 200 grams smoked salmon
• 200 grams cooked chicken breast
• 200 grams firm tofu
• 1 large cucumber
• 1 large avocado
• 1 large carrot
• 0.25 cup soy sauce
• 1 tablespoon wasabi
• 0.5 cup pickled ginger

Directions

Step 1

Start by preparing the sushi rice: Rinse 2 cups of sushi rice under cold water until the water runs clear.

Step 2

Combine the rice with 2.5 cups of water in a rice cooker and cook according to the manufacturer's instructions. If using a pot, bring the rice to a boil, reduce the heat, cover, and simmer for about 18-20 minutes or until the water is absorbed.

Step 3

While the rice cooks, mix together 0.5 cup of rice vinegar, 2 tablespoons of sugar, and 1 teaspoon of salt until dissolved.

Step 4

Once the rice is cooked, transfer it to a large bowl and gently fold the vinegar mixture into the rice. Allow it to cool to room temperature.

Step 5

Prepare the filling ingredients: Thinly slice 200 grams of smoked salmon, 200 grams of cooked chicken breast, and 200 grams of firm tofu into long strips.

Step 6

Peel and julienne 1 large cucumber, 1 large carrot, and slice 1 large avocado into strips.

Step 7

Lay a sheet of nori on a bamboo sushi mat, shiny side down.

Step 8

With wet hands, evenly spread a thin layer of sushi rice over the nori, leaving a 1-inch strip at the top free of rice.

Step 9

Arrange slices of smoked salmon, chicken, tofu, cucumber, avocado, and carrot across the center of the rice.

Step 10

Roll the futomaki: Use the bamboo mat to tightly roll the nori around the fillings, pressing gently to shape the roll. Moisten the top strip of the nori with water to seal the roll.

Step 11

Repeat the process with the remaining nori sheets and fillings.

Step 12

Using a sharp knife, slice each roll into 1-inch thick pieces.

Step 13

Serve with soy sauce, wasabi, and pickled ginger.

Nutrition Facts

Serving size	2613.9 grams (2613.9g)

Amount per serving	% Daily Value*
Calories	1907

Total Fat 57.10g	73%
Saturated Fat 9.80g	49%
Polyunsaturated Fat 5.90g
Cholesterol 205mg	68%
Sodium 7501mg	326%
Total Carbohydrate 207.30g	75%
Dietary Fiber 28.80g	103%
Total Sugars 39.90g
Protein 146.80g	294%

Vitamin D 1368IU	6840%
Calcium 658mg	51%
Iron 13mg	72%
Potassium 3115mg	66%

*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: 26.6%

Protein: 30.4%

Carbs: 43.0%