High Protein Tuna Onigiri

Packed with flavor and an impressive protein boost, High Protein Tuna Onigiri is a quick and nutritious take on the traditional Japanese rice ball. This recipe combines fluffy short-grain rice with a creamy tuna filling seasoned lightly with soy sauce and finely chopped green onion for a deliciously savory center. Wrapped with nori sheets and optionally garnished with toasted sesame seeds, these handheld delights are equally perfect for meal prep, lunch on the go, or a satisfying snack. Easy to make and loaded with clean ingredients, this protein-rich onigiri limits the use of heavy condiments by swapping in low-fat mayonnaise while still delivering incredible taste. Ready in under 30 minutes, this recipe is ideal for those seeking a high-protein snack or a fun addition to a bento box.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 6

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Divide the cooked rice into 6 equal portions (about 80 grams each).

Step 5

Dampen your hands lightly with the salted water and take one portion of rice. Flatten it into a circular shape using your palms.

Step 6

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.

Step 7

Repeat this process for the remaining rice portions and tuna filling to make 6 onigiri.

Step 8

Wrap a small strip of nori around the bottom of each onigiri for added flavor and ease of handling.

Step 9

Optionally, sprinkle toasted sesame seeds on the surface of the onigiri for extra texture and taste.

Step 10

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

Serving size	706.8 grams (706.8g)

Amount per serving	% Daily Value*
Calories	924

Total Fat 13.80g	18%
Saturated Fat 2.00g	10%
Polyunsaturated Fat 4.10g
Cholesterol 47mg	16%
Sodium 3254mg	141%
Total Carbohydrate 146.20g	53%
Dietary Fiber 4.10g	15%
Total Sugars 1.80g
Protein 47.80g	96%

Vitamin D 96IU	480%
Calcium 202mg	16%
Iron 4mg	24%
Potassium 728mg	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.

Source of Calories

Fat: 13.8%

Protein: 21.2%

Carbs: 65.0%