Cauli-Sushi (low carb, gluten free)



You either love it or hate it.

Having lived and worked in Japan for 2 years, I’m in the “love it” camp.

I don’t, however, eat it all that much lately for two reasons.

  1. Really good sushi is expensive.
  2. Rice makes me feel bloated and tired.

The good news is that I’ve figured out how to make decent sushi at home that is neither expensive nor bloat-inducing.



Riced cauliflower

Now if you’re a sushi purist, look away. You know who you are. This recipe may not wind up in the fanciest Japanese Sushi house but it WILL satisfy the sushi craving that many of us get from time to time.

Ok, now for the rest of us, let me give you a little sushi education. 🙂

There are many types of sushi rolls and endless things you can put inside sushi rolls.


Riced cauliflower on the nori sheet

I’m going for easy, inexpensive, and delicious.

Are you following me?


I’m going to throw in nutritious, too. Is that ok?



Ingredients ready to roll!

The type of sushi we’re creating with this recipe is called “makisushi” or “norimaki.” That’s when rice, fish, and vegetables are rolled up inside a seaweed wrapper called nori. Then you cut the roll into a few pieces, dip in optional soy sauce with wasabi and EAT IT.

That last part is the one we want to get to quickly because it’s the best part.

Heating the cauliflower is optional but I like it a little bit soft. If you try it raw, let me know how it goes!

So without further ado, here’s how to make your very own low-carb, naturally-gluten-free makisushi.



Serves 3-4


  • 1 medium head of cauliflower, raw and riced
  • 1 Tablespoon extra virgin olive oil
  • 1 Tablespoon rice wine vinegar
  • dashes of garlic powder, onion powder, and salt (to taste)
  • cut up ingredients into long strips such as carrots, avocado, scallion, cucumber, sushi-grade salmon, deli turkey, etc.
  • toasted nori sheets (I like Eden brand – If you can only find untoasted nori, I usually lightly toast the sheet by running a lighter all under it in order to crisp it up a bit – optional but totally easy so try it)
  • soy sauce, gluten-free tamari, or coconut aminos
  • wasabi paste (optional)


Using the grating attachment on your food processor, process all the raw cauliflower. You’re wanting little pieces of raw cauliflower about the size of cooked grains of rice. You may need to work in batches so dump out the riced cauliflower in to a large bowl as you go. If you don’t have a food processor, you can finely chop the raw cauliflower or use a box grater (this way can get messy).

After processing all the cauliflower, place it in a glass dish with a glass lid and microwave for 3 minutes. Stir the cauliflower and microwave for another 3 minutes. If you don’t want to microwave, you can saute the riced cauliflower a few minutes over medium heat to soften it.

Add the olive oil, vinegar, seasonings and salt to the cauliflower and stir to combine.

Set aside the heated, seasoned, riced cauliflower to cool as you prepare the rest of your ingredients.

After you’ve cut up the rest of your ingredients, you’re ready to roll! Place a sheet of nori on a bamboo sushi roller (if you don’t have one, they are not expensive and you can easily order on Amazon. Or you can try to roll it up on top of some plastic wrap.)

Spoon about 4 spoonfuls of the riced cauliflower onto the nori and spread it out to cover about 2/3rds of the nori sheet.

Then in the middle of the riced cauliflower, lay out your ingredients in a line. Then start rolling up the sushi roll starting with the end that is completely covered with cauliflower. Roll it in tight and squeeze a bit as you go so your sushi roll is firm. When you reach the  other side, lightly moisten the edge of the nori that has no cauliflower so that it will adhere to the sushi roll.

Cut your sushi roll into pieces and serve with a pinch of wasabi paste and your favorite soy or non-soy-based sauce.




-Caitlin Russell MS, RD, CLT



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Posted in Blog, Gluten Free, Nutrition, Recipe, Recipe - Dinner, Weight Loss Tagged with: , , , , , , ,

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