Tofu Rice-less Sushi

Sushi is super tasty but can be easy to overdo with the mixture of carbs (from rice) and fat (from mayo and oil).  This vegetarian rice-less sushi provides all the nutritious elements of the sushi you love with less carbs and fat.

Tofu adds protein along with vitamin B5, choline, calcium, copper, iron, magnesium, manganese, phosphorus, selenium and zinc.   The cabbage and carrot add vitamins A, C and K1, while the avocado provides energy in the form of monounsaturated fat. 


One serve provides 238 calories, 17 g protein, 15 g fat, 8 g net carbs and P:E = 0.7.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


SERVES 1 (makes six pieces)

  • 1 sheet of nori sushi seaweed
  • 100 g (3.5 oz) cabbage finely shredded 
  • 100 g (3.5 oz) tofu, pan-fried (use firm tofu for low FODMAP)
  • 1 carrot stick 
  • 1/4 avocado, sliced


  • Put the nori sheet down on a bamboo roller or paper towel.  Spread the cabbage over the nori sheet, leaving about 3 cm of space at the top and bottom. 
  • Next layer the tofu, carrot and avocado on top of the cabbage at one end of the roller.
  • Roll sushi tightly using the bamboo roller or paper towel.
  • Use a sharp knife to slice up the roll into 2 cm rounds.
  • Serve with a dipping bowl of tamari sauce or coconut aminos, add pickled ginger, wasabi, or spicy mayo to your liking.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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