low carb sushi

Low Carb Sushi Recipe for Weight Watchers

Healthy and Flavorful Low Carb Sushi Varieties

What Is the Recipe for Low Carb Sushi?

🍣 LOW CARB SUSHI: Layer nori sheets with cauliflower rice, white vinegar, cucumber, sesame seeds, and mayonnaise. Add smoked salmon or crab. Roll tightly, slice, and serve with soy sauce, salt, and wasabi.

Low-carb sushi is a healthier take on traditional sushi, perfect for those following a keto or low-carb lifestyle. Instead of using carb-heavy white rice, it swaps in keto-friendly alternatives like cauliflower rice or even cucumber wraps.

This simple change allows you to enjoy your favorite sushi flavors without straying from your dietary goals. Popular options include cauliflower rice sushi rolls, cucumber-wrapped naruto rolls, and sashimi-style rolls with fresh fish and avocado.

In this post, we’ll cover everything you need to know about making low-carb sushi at home, from the ingredients and step-by-step instructions to nutritional details and serving tips.

By the end, you’ll have all the tools to roll up a delicious and keto-friendly sushi feast!

A slate platter of sushi rolls, including pieces wrapped in seaweed and topped with salmon, garnished with wasabi, and set on a bamboo mat with chopsticks and soy sauce
A slate platter of sushi rolls, including pieces wrapped in seaweed and topped with salmon, garnished with wasabi, and set on a bamboo mat with chopsticks and soy sauce

Table of Contents:

What Is Sushi?

A top-down view of an organized sushi assortment with nigiri, maki rolls, soy sauce, pickled ginger, wasabi, and chopsticks on a dark stone surface
A top-down view of an organized sushi assortment with nigiri, maki rolls, soy sauce, pickled ginger, wasabi, and chopsticks on a dark stone surface

Sushi is a popular Japanese dish known for its delicate presentation and fresh flavors. Traditionally, it consists of seasoned rice paired with fish, seafood, or vegetables.

Sushi comes in various forms, such as maki rolls (rice and fillings wrapped in seaweed), nigiri (hand-pressed rice topped with fish), and sashimi (slices of raw fish without rice).

The combination of sticky white rice and fresh ingredients creates the perfect balance of texture and taste. However, the rice used in sushi is high in carbohydrates, making it less suitable for those following a low-carb diet. That’s where low-carb sushi comes in.

By replacing the rice with options like cauliflower rice or skipping it altogether, you can enjoy the same fresh flavors without the extra carbs. It’s a creative twist on a timeless favorite that keeps health-conscious eaters in mind.

Is Sushi Keto-Friendly?

A close-up view of sushi rolls topped with salmon and seaweed-wrapped maki, accompanied by wasabi, pickled ginger, and black chopsticks
A close-up view of sushi rolls topped with salmon and seaweed-wrapped maki, accompanied by wasabi, pickled ginger, and black chopsticks

Traditional sushi, while delicious, isn’t typically keto-friendly because it’s made with white rice, which is high in carbohydrates. A single sushi roll can contain 30-50 grams of carbs, quickly putting you over your daily limit on a keto diet.

Even sushi rice, seasoned with sugar and vinegar, adds to the carb count, making it a challenge for anyone looking to stay in ketosis.

However, sushi can be made keto-friendly with a few simple swaps. By replacing the rice with low-carb alternatives like cauliflower rice, or choosing sashimi, you can still enjoy the flavors you love without compromising your goals.

Rolls wrapped in cucumber, lettuce, or seaweed are excellent low-carb options as well. Low-carb sushi provides all the fresh, vibrant ingredients of traditional sushi while keeping your carb intake in check.

Ingredients to Prepare

A plated sushi roll set with six salmon maki rolls, garnished with shredded carrots, cucumbers, pickled ginger, and soy sauce bowls on a reflective black surface
A plated sushi roll set with six salmon maki rolls, garnished with shredded carrots, cucumbers, pickled ginger, and soy sauce bowls on a reflective black surface

Making low-carb sushi at home is simpler than you might think! Here’s a list of the ingredients you’ll need:

  • Cauliflower florets: The star low-carb alternative to rice, finely processed to replicate the texture and mouthfeel of traditional sushi rice without the carbs.
  • White vinegar: A key ingredient for seasoning the cauliflower “rice,” offering a mild tanginess that gives sushi its signature balanced flavor.
  • Sugar-free powdered sugar: Adds a touch of sweetness to offset the sharpness of the vinegar while keeping the dish keto-friendly and free of added sugars.
  • Salt: Used sparingly to enhance and balance the flavors of the cauliflower rice and other components without overpowering the dish.
  • Nori: Thin, dried sheets of seaweed that provide structure for the rolls while delivering a subtle, savory, and oceanic flavor.
  • Wasabi: A bold and pungent green paste made from horseradish, bringing a zesty heat that elevates the sushi experience when paired with raw sushi-grade fish.
  • Sesame seeds: Lightly toasted to unlock their nutty aroma and sprinkled on the sushi for added texture, flavor, and visual appeal.
  • Mayonnaise: A creamy and versatile ingredient often used to create spicy sauces or as a rich finishing drizzle for added flavor.
  • Salmon: Fresh, raw sushi-grade salmon provides a tender, buttery texture and rich protein content, making it a perfect, satisfying centerpiece.
  • Cucumber: Crisp, refreshing, and hydrating, this ingredient adds a clean crunch and a subtle contrast to the soft smoked salmon and cauliflower rice.

Ingredient Measurement

An assortment of sushi rolls, including California rolls coated in orange tobiko, glazed maki rolls, and a piece of shrimp nigiri, presented on a dark slate plate with chopsticks and soy sauce
An assortment of sushi rolls, including California rolls coated in orange tobiko, glazed maki rolls, and a piece of shrimp nigiri, presented on a dark slate plate with chopsticks and soy sauce

The amount of each ingredient will depend on how many sushi rolls you’re making. Here’s a rough guideline for one roll:

For keto sushi rice

  • 4 cups of cauliflower florets
  • 1 tablespoon of white vinegar
  • 2 tablespoons of sugar-free powdered sugar
  • ½ teaspoon of salt

For sushi rolls

  • 2 sheets of nori
  • 1 tablespoon of wasabi (optional)
  • ⅛ tablespoon of sesame seeds
  • 2 tablespoons of mayonnaise
  • ¼ cup of sushi-grade salmon
  • ½ slice of small cucumber

Equipment You’ll Need

Before we get into the actual steps of making sushi, let’s gather the tools that will help streamline the process:

  • Food processor
  • Microwave bowl
  • Sushi mat
  • Knife

How to Make Low Carb Sushi

A close-up of four sushi rolls on a black slate plate, including rolls topped with black caviar, red caviar, seaweed, and fresh salmon, with wooden chopsticks
A close-up of four sushi rolls on a black slate plate, including rolls topped with black caviar, red caviar, seaweed, and fresh salmon, with wooden chopsticks

Making low-carb sushi is surprisingly simple and a fun twist on a classic favorite. By swapping traditional rice for keto-friendly alternatives, you can enjoy all the fresh flavors without the carbs.

Let’s break down the easy steps to create your perfect low-carb sushi rolls.

Step 1: Prepare the Cauliflower Rice

  • Begin by placing the chopped cauliflower florets in a food processor. Pulse until the texture resembles rice.
  • Transfer the cauliflower rice to a microwave-safe bowl, sprinkle it with salt, and microwave for 4-5 minutes, or until it becomes soft and tender.
  • Remove any excess moisture, then allow it to cool completely. Once cooled, mix in the vinegar and powdered sugar until well combined.

Step 2: Assemble the Sushi Base

  • Lay the nori sheets on a flat surface. Evenly distribute the cauliflower sushi rice between the two sheets, leaving about a 1/4-inch border around the edges.

Step 3: Add Fillings and Roll

  • Spread mayonnaise over the cauliflower rice. Layer the salmon and cucumber slices on top, then sprinkle with sesame seeds.
  • If desired, add a thin line of wasabi along the filling. Roll the nori tightly, pressing gently to secure the filling.
  • Use a sharp, slightly damp knife to slice each roll into sushi pieces.

Low Carb Sushi Nutrition

Assorted nigiri sushi, including pieces topped with bright red tuna, glazed smoked eel with sesame seeds, and fresh orange salmon on a slate plate
Assorted nigiri sushi, including pieces topped with bright red tuna, glazed smoked eel with sesame seeds, and fresh orange salmon on a slate plate

Low-carb sushi offers a lighter, healthier alternative to traditional rolls. By using cauliflower rice or other keto-friendly substitutes, are lower in carbs while still providing protein from fish and essential nutrients from fresh vegetables.

It’s a tasty, guilt-free option for sushi lovers. Here’s a rough estimate of the nutrition per roll:

  • Calories: 219 kcal
  • Total fats: 15 grams
  • Net carbs: 4 grams
  • Protein: 11 grams

This makes low-carb sushi a fantastic meal, providing a good balance of fats, protein, and fiber, with very few carbs.

Expert Tips for Perfecting Your Low Carb Sushi

A sushi rolls on a white plate, including salmon-topped rolls with avocado and maki coated in sesame seeds, served with pickled ginger and a small dish of soy sauce
A sushi rolls on a white plate, including salmon-topped rolls with avocado and maki coated in sesame seeds, served with pickled ginger and a small dish of soy sauce

Here are expert tips for making delicious and healthy low-carb sushi:

  • Use Low-Carb Rice Alternatives: Substitute traditional sushi rice with cauliflower rice or shirataki rice. These options are low in carbs but provide a similar texture and absorb flavors well. Season cauliflower rice with a mix of rice vinegar, salt, and a pinch of erythritol to mimic traditional sushi seasoning.
  • Opt for Keto-Friendly Fillings: Stick to fillings like salmon, tuna, shrimp, or other fatty fish for high-quality protein and healthy fats. Include avocado, cucumber, and cream cheese for added flavor and creaminess. Avoid sugary marinades or sauces like eel sauce and teriyaki.
  • Use Nori Sheets for Wrapping: Nori seaweed sheets are naturally low in carbs and packed with nutrients, making them perfect for keto sushi rolls.
  • Choose Sashimi as an Alternative: If rolling sushi feels too complicated, focus on sashimi—thin slices of raw fish served on their own. Pair it with soy sauce or a low-carb tamari sauce.
  • Use the Right Tools: A bamboo sushi rolling mat makes rolling sushi much easier. Cover it with plastic wrap to prevent sticking, especially when using cauliflower rice.
  • Make Keto-Friendly Dips and Sauces: Use soy sauce, tamari, or coconut aminos as a base for dipping. Add a small amount of wasabi and low-carb mayonnaise.
  • Incorporate Healthy Fats: Include healthy fats like sesame oil or sprinkle some roasted sesame seeds for extra flavor and texture.
  • Avoid High-Carb Additives: Skip traditional tempura or panko crumbs. Instead, use crushed pork rinds or ground almonds for a crunchy texture without the carbs.
  • Prepare in Bite-Sized Portions: Cut rolls into smaller pieces to make portion control easier. This way, you’ll still feel satisfied while sticking to your low-carb goals.
  • Keep It Fresh: Always use fresh, high-quality seafood and vegetables. Freshness enhances both the flavor and safety of your low-carb sushi.
  • Experiment with Protein Wraps: For a nori alternative, use thinly sliced cucumber, soy wraps, or even egg wraps to roll your sushi.
  • Serve with a Keto-Friendly Drink: Pair your sushi with unsweetened green tea or sparkling water for a clean, refreshing complement to your meal.

By following these expert tips, you can enjoy tasty and visually appealing low-carb sushi without sacrificing flavor or texture.

Serving and Pairing Ideas

A plate of sushi rolls with avocado filling, surrounded by shredded vegetables, wasabi, and soy sauce, on a reflective black surface with avocado halves
A plate of sushi rolls with avocado filling, surrounded by shredded vegetables, wasabi, and soy sauce, on a reflective black surface with avocado halves

Now that your low-carb sushi is ready, let’s talk about how to serve and enjoy it:

Serving Ideas

  • Sashimi Platter: Serve your low-carb sushi with a beautifully arranged sashimi platter. You can include a variety of fish such as salmon, tuna, and yellowtail for a refreshing and light meal.
  • Vegetable Medley: Complement your sushi with a crunchy vegetable medley of sliced cucumbers, avocado, and radishes. These vegetables add texture and freshness without adding extra carbs.
  • Sushi Salad: Turn your sushi into a salad by using cauliflower rice or shirataki noodles as the base. Top it with sliced avocado, tuna, salmon, or shrimp, and drizzle with low-carb dressing or a bit of soy sauce.
  • Keto-Friendly Miso Soup: Pair your low-carb sushi with a light, miso soup made with bone broth and tofu. Skip the noodles and add extra vegetables for a satisfying soup.
  • Sushi Rolls with Cucumber Wraps: Instead of traditional rice wraps, try cucumber wraps for your sushi rolls. This creates a crisp and refreshing roll while keeping things low-carb.

Pairing Ideas

  • Green Tea: A classic green tea pairs perfectly with sushi. It’s light, refreshing, and won’t overpower the flavors of the fish and vegetables.
  • Sparkling Water: For a refreshing non-alcoholic option, sparkling water with a squeeze of lime or lemon is a great choice. It cleanses the palate between bites, allowing you to fully appreciate each sushi roll.
  • Dry White Wine: If you prefer wine, dry white wine such as Sauvignon Blanc or Pinot Grigio complements the flavors of fish without adding unnecessary sugars.
  • Low-Carb Beer: A low-carb beer like Michelob Ultra pairs well with sushi, offering a crisp, refreshing taste without affecting your carb count.
  • Keto-Friendly Cocktails: For a fun alcoholic option, try vodka soda or a gin and tonic. These drinks are low in carbs and pair well with the clean flavors of sushi.
  • Pickled Ginger: Pickled ginger is traditionally served with sushi and makes an excellent palate cleanser between bites. It’s low in carbs and helps enhance the sushi flavors.

By using these serving and pairing ideas, you can elevate your low-carb sushi experience while staying within your keto lifestyle.

How to Store Low Carb Sushi

A close-up of four sushi rolls wrapped in nori, filled with rice, cucumber, tamago (egg), and fish roe, served on a white plate with pickled ginger and wasabi
A close-up of four sushi rolls wrapped in nori, filled with rice, cucumber, tamago (egg), and fish roe, served on a white plate with pickled ginger and wasabi

Storing low-carb sushi requires a little care to maintain its freshness and texture. If you’ve made sushi with cauliflower rice or other low-carb fillings, it’s best to consume it within a few hours for optimal taste.

However, if you need to store it, wrap the rolls tightly in plastic wrap to prevent them from drying out. Place the wrapped rolls in an airtight container and refrigerate for up to 24 hours.

Avoid freezing low-carb sushi, as the texture of the fillings and rice alternatives can become mushy once thawed. If you’ve made sushi with fish or seafood, ensure it’s fresh before storing it, and consume it as soon as possible for the best flavor and safety.

When ready to eat, remove the sushi from the fridge and let it sit at room temperature for a few minutes before serving for the best taste and texture.

More Keto Recipes You Can Make at Home

If you love low-carb or keto sushi recipe, you might want to try these other keto-friendly dishes:

Frequently Asked Questions

What Is a Sushi Roll Without Rice Called?

A sushi roll without rice is often called Naruto sushi or cucumber roll. In these rolls, thin cucumber slices replace the rice, offering a refreshing, low-carb alternative. This style focuses on fresh fillings, such as fish, avocado, and vegetables.

Is Sushi OK for Weight Loss?

Sushi can be a great option for weight loss, especially when you opt for low-carb variations. By choosing sashimi, cucumber rolls, or cauliflower rice sushi, you enjoy a light, nutrient-dense meal without the added carbs, making it easier to stay within your calorie goals.

Is Sushi Okay for PCOS?

Sushi can be a good option for those with PCOS, especially when you choose low-carb versions. Replacing traditional rice with cauliflower rice or opting for sashimi provides a lower glycemic load, helping to balance insulin levels and manage symptoms of PCOS more effectively.

Final Thoughts

Low-carb sushi is a delicious and keto-friendly twist on a traditional favorite, allowing you to enjoy sushi without the carbs.

By using alternatives like frozen cauliflower rice, cucumber wraps, or sashimi, you can create a healthy, flavorful meal that fits within your dietary goals.

Whether you’re looking to lose weight, manage PCOS, or simply enjoy a lighter meal, low-carb sushi offers a satisfying solution to satisfy your sushi craving, especially when dining at sushi restaurants or avoiding high-carb ingredients like imitation crab meat.

If you’re ready to try making your own low-carb sushi at home, or if you need more keto-friendly recipes, head over to our website for more ideas and tips. Happy cooking!