Cauliflower Rice & Quinoa Sushi Rolls

Here’s a low carb, high protein version of sushi maki rolls! Instead of the regular white sushi rice, I used riced cauliflower and quinoa, combined with the secrete ingredient…… HUMMUS!

It works perfectly as a binder so the cauliflower rice and quinoa can stay together after cutting. And it doesn’t taste beany! I’ve also seen other recipes use softened cream cheese, mayo, or sour cream as the binder, but dairy + sushi to me just doesn’t sound like a good combo in terms of flavour! Also I’m trying to eat less dairy and carbs so this is perfect 🙂

Recipe makes about 3 maki rolls. Serves 2-3 people. Prep time: 20-30 mins


  • 1 cup cooked quinoa (I used red quinoa)
  • 1 1/2 cup riced cauliflower (from about 1/4 head of cauliflower)
  • 1/2 cup prepared hummus, smooth
  • 1 tbsp rice vinegar
  • 3 Nori sheets
  • Ideas for filling: pickled red onions, kimchi, avocado, cucumber, carrots, bell peppers, sprouts, pickled ginger, fried eggs, grilled tofu, shrimp, imitation crab meat, tuna salad, smoked salmon… the options are endless!


  1. Cook quinoa and let cool.
  2. Cut about a quarter head of cauliflower to small chunks – don’t toss the stems, they’re perfectly fine for cauliflower rice! In a food processor, blitz the cut cauliflower to very fine crumbs, about the size of white rice. The finer they are, the easier they can form a roll and cut nicely.
  3. You may use the cauliflower rice raw if you prefer a crunchier texture. Otherwise, in a lightly oiled sauté pan, sauté cauliflower rice over medium heat for about 2-3 minutes. The cauliflower rice should be slightly softened but still have some crunch.
  4. In a large bowl, mix together the cooked quinoa, cauliflower rice (raw or sautéed), hummus, and rice vinegar.
  5. Prepare the fillings and cut them into sticks or thin strips.
  6. To assemble: Lay a piece of nori sheet (rough side up) over a bamboo sushi mat (a saran wrap is fine too!). Place about a third of the cauliflower & quinoa mixture on the nori sheet and spread evenly, leaving about 1/4″ of the edges uncovered. Pad down the mixture lightly with your hand or the back of a spoon. Place the fillings on the “rice” along the width of the nori sheet, about 1/3 way up from the lower end of the mat. Take the bamboo mat and gently pull the lower section up over the filling. Continue to roll the sushi while enrobing the fillings, pulling the mat straight away from you to coax a nice roll. Pick up the roll and press gently with your palms.
  7. Use a lightly wet knife to cut the rolls into 1/2″ sections and enjoy with wasabi soy sauce!

Here’s my first attempt at youtube video to show you how I roll the sushi 🙂

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