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Greek yogurt tuna salad, edamame and basmati rice. Make a healthy meal with this high protein, macro-friendly and delicious tuna sushi bowl! This protein sushi bowl is super easy to make and suits well to meal prepping.
How to make a high protein sushi bowl
With under 450 calories, this delicious tuna sushi bowl is packed with 41 grams of protein. Wondering how this is even possible? Then keep on reading!
This macro-friendly sushi bowl gets its protein from three sources:
- Canned tuna fish
- Greek yogurt
- Edamame
Canned tuna fish, ranking first in the list here, has 22 grams of protein per 100 grams. And don’t forget to use canned tuna fish in water for a low calorie option: canned tuna in water has just 93 kcal per 100 grams!
But before you think plain tuna is boring, let me tell you this. My recipe has a healthy and low calorie tuna mayo that is made with 0% Greek yogurt. Packed with protein and low in fats, Greek yogurt is a ridiculously healthy ingredient for your meals!
What is more, this protein tuna sushi bowl comes with edamame beans. Edamame beans are a tasty way to add more protein to your bowl – 11 grams protein per 100 grams!
But make sure to use natural edamame beans without added salt, oils or preservatives. These nasty ingredients can easily bump up the caloric content of your dish. For my protein sushi bowl I like using frozen edamame beans.
Protein sushi bowl for meal prepping
This protein tuna sushi bowl suits well to the lifestyle of busy people.
You can prepare all the ingredients in bulk and store them in separate food containers in your fridge. Before serving, all you need to do is assembling the protein sushi bowl and there you have a healthy meal!
As an alternative you can also assemble each tuna bowl at once before refrigerating. However, you meal will stay fresh for a couple of days only. So, if you want to meal prep, my recommendation is to store all ingredients separately and whip up your bowl just before serving.
The ingredients
If you like quick and easy recipes, this protein tuna sushi bowl is all you really need. It comes together in under 20 minutes with just a handful of simple ingredients.
Here’s all you need for this protein sushi bowl.
- Cooked rice (basmati, brown or sushi rice)
- Canned tuna
- 0% Greek yogurt
- Edamame
- Vegetables (cucumber and tomatoes)
- Black sesame (optional topping)
The best rice for this protein sushi bowl
This tuna sushi bowl can be prepared with the type of rice you like the most. I like making mine with basmati rice, but also wild rice, brown rice or sushi rice are great for this recipe. However, if you want to know what type of rice is healthier read further.
For a more nourishing and balanced sushi bowl, go for (brown) basmati, wild rice or brown rice. These are the types of rice that have the lowest glycemic index and more fibers. On the contrary, white rice or sushi rice have a higher glycemic index and therefore a larger impact on your blood sugar levels.
Moreover, if you go for wholegrain, your rice will have much more vitamins and nutrients than refined white rice.
FAQ – Frequently asked questions
Of course you can! Fresh tuna is a great substitute for canned tuna: it tastes even better and is healthier because it comes with no added salt. However, if you are not using fresh sashimi but tuna steak, you will need to cook the fish beforehand.
Indeed! For this recipe I used cucumber and tomatoes, but any other vegetable will work. Pick and choose your favorite vegetables, the fresher the healthier!
For a low carb and keto protein sushi bowl, replace rice with cauliflower rice or Konjac rice. Your meal will have plenty of protein and virtually zero carbs.
More macro friendly lunch and dinner recipes
- Low calorie keto sushi rolls
- Protein egg pasta salad
- High protein pasta salad with chicken
- Protein spinach chicken pasta
Protein Tuna Sushi Bowl
Ingredients
- 160 grams (1 cup) cooked basmati, wild rice or sushi rice
- 60 grams (1/3 cup) edamame beans
- cucumber
- tomatoes
- 1 tsp olive oil
- salt or soy sauce (to taste)
- black sesame (optional, to serve)
Greek Yogurt Tuna Mayo
- 100 grams (3.5 oz) canned tuna fish (in water)
- 30 grams (2 tbsp) 0% Greek yogurt
Instructions
- Prepare Greek yogurt tuna mayo. Drain and rinse canned tuna, then add to a bowl and mix it together with Greek yogurt.
- Wash and cut cucumber and tomatoes.
- Assemble protein tuna sushi bowl. Scoop the rice (drizzled with oil, seasoned and salted to taste), tuna mayo, vegetables and finally edamame. If desired, sprinkle with black sesame and season with more salt or soy sauce to taste.
- Serve directly or keep refrigerated for a maximum of 2 days before eating.
