Low Carb Sushi Rolls with Cauliflower - Recipe - Diet Doctor (2024)

FAQs

Can I have sushi on a low carb diet? ›

The only types of sushi that are naturally keto friendly are: Sashimi – Contains plain sliced fish (which is 0 grams of carbohydrate, both net and total). Naruto – Uses thin, rolled cucumber instead of rice. They are also naturally low in calories and high in fiber.

Best Low Carb Sushi Options

Sashimi: The main difference between sashimi and sushi is the former is not served with rice. Instead, they're plain raw fish, such as mackerel, tuna, and salmon, cut into bite-sized pieces. Simply dip the fish into soy sauce, and you have yourself a tasty zero-carb but high-protein meal.

Vegetable-based substitutes: Cauliflower rice: This is a popular choice made by grating or ricing cauliflower. It has a similar texture to rice and cooks quickly. It's very low in carbs (only 5 grams net carbs per cup cooked) and packed with vitamins and fiber.

Sushi, California roll (7 piece) contains 18.7g total carbs, 14g net carbs, 6.5g fat, 7.9g protein, and 159 calories.

For a nutrient-packed alternative to traditional sushi rice, quinoa is an excellent choice. It's a complete protein source, making it ideal for vegans and vegetarians. When using quinoa for sushi, cook it according to package instructions and let it cool before assembling your rolls.

If you're watching what you eat, go for lower calorie options, such as sashimi (raw fish) and nigiri (raw fish on a small bed of rice). Other good choices include sushi rolls made with fresh or pickled vegetables. You can also ask that your sushi be made with a smaller portion of rice.

However, some carbs can't be broken down into individual sugars, whereas others are only partially broken down and absorbed. These include fiber and sugar alcohols. Because of this, most fiber and sugar alcohols can be subtracted from total carbs when calculating net carbs.

Focus on high protein foods

If you're a fan of carbs but still trying to cut back, one of the best ways of keeping yourself satisfied is to focus on high protein foods. Protein has been shown to help increase satiety, which means it helps you feel fuller longer. It may also help you eat less throughout the day ( 37 ).

Cauliflower Rice

You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect. Look for these veggies already “riced” in the produce section or easily dice them into rice-sized bits yourself with a food processor.

Sashimi: This is a great option for keto dieters, as sashimi consists of thinly sliced, fresh raw fish or seafood without rice. It is low in carbs and high in protein, making it a perfect keto-friendly choice.

How many carbs are in cauliflower rice? ›

In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) — 18 times fewer carbs than the same quantity of rice ( 1 , 2 , 3 ).

Sushi On The Roll California Combo Roll Sushi (8 pieces) contains 45g total carbs, 44g net carbs, 4.2g fat, 12g protein, and 268 calories.

Most sushi rolls are made with 3 to 4 ounces of white rice per roll, adding about 140 calories and 30 grams of carb to every roll, with little protein and almost no fiber.

Most sushi rolls are made with 3 to 4 ounces of white rice per roll, adding about 140 calories and 30 grams of carb to every roll, with little protein and almost no fiber. Switching to brown rice adds fiber, but still packs in nearly the same carbs and calories. Instead, opt for no rice.

Sushi contains a large number of refined carbs. This can make you more likely to overeat and may increase your risk of inflammation, type 2 diabetes, and heart disease.

Sansai Japanese Grill Sushi California Roll (6 Pcs) (1 serving) contains 29g total carbs, 27g net carbs, 8g fat, 6g protein, and 170 calories.

It's Skinny rice is also known as shirataki rice. Like It's Skinny pasta, It's Skinny rice has ZERO carbs in a 1 cup serving and only 9 calories in the entire two-serving bag! That's right!