How much protein is in a sushi bake?

The amount of protein in a sushi bake depends heavily on the ingredients used. A standard portion made with salmon and imitation crab typically contains 25–35 grams of protein per serving . By incorporating extras like eggs, tofu, edamame, or switching to quinoa instead of rice, you can easily boost this number to 40g or more per portion.

How to add more protein to sushi?

To level up the protein in sushi (or a sushi bake), use: Lean meats : Chicken, shrimp, or canned tuna Eggs or egg whites : Mix into the base or as a topping Greek yogurt : As a creamy, high-protein mayo substitute Tofu or tempeh : Especially for plant-based versions Protein-enhanced sauces : Like protein powder-infused yogurt dressings All these additions blend well without changing the flavor too much—and they help turn sushi into a macro-balanced meal.

What type of sushi has the most protein?

Sashimi-style sushi —which includes raw fish without rice—is generally the highest in protein. Salmon, tuna, and yellowtail are excellent choices. Also, sushi rolls filled with grilled chicken, shrimp, or egg tend to pack more protein than veggie or imitation crab rolls. For baked styles, a high protein sushi bake recipe made with salmon or tuna provides the most per serving.

Is sushi good for a high protein diet?

Absolutely—especially when customized for it. Traditional sushi can be carb-heavy, but swapping white rice for quinoa , using high-protein fillings like fish, tofu, or egg , and adding a creamy Greek yogurt sauce can transform sushi into a perfect high-protein, muscle-friendly meal . Looking for inspiration? Try our protein-packed 2-ingredient coffee loophole recipe to pair with your sushi bake for a quick, energized start to your day.

High Protein Sushi Bake Recipe: The Best 30g+ Protein Comfort Dish

Name: High Protein Sushi Bake Recipe
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 6
Ingredients: 2 cups sushi rice or quinoa; 16 oz cooked salmon; 3/4 cup imitation crab; 2 tbsp Greek yogurt; 1 tbsp sriracha; 2 eggs, boiled; 1 tbsp low sodium soy sauce; 2 nori sheets, crumbled; 1 tbsp furikake

High Protein Sushi Bake Recipe

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This high protein sushi bake recipe is easy to make, packed with over 30g protein per serving, and perfect for meal prep or post-workout recovery.

Total Time: 27 minutes
Yield: 6 1x

Ingredients

Scale

2 cups sushi rice or quinoa

16 oz cooked salmon

3/4 cup imitation crab

2 tbsp Greek yogurt

1 tbsp sriracha

2 eggs, boiled

1 tbsp low sodium soy sauce

2 nori sheets, crumbled

1 tbsp furikake

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Instructions

Preheat oven to 375°F.

Cook and mix rice or quinoa with vinegar and seasoning.

Layer rice in a greased baking dish.

Top with crushed nori, protein mix, and creamy sauce.

Bake for 10–12 mins. Broil for 2–3 mins for crispy top.

Garnish with green onions, furikake, and optional sauce drizzle

Notes

Rice Options: Sushi rice is ideal, but short-grain white rice or even your favorite white or brown rice will work just fine. You can also use my Instant Pot sushi rice for a quicker option.

Storage Tips: Let the sushi bake cool completely, then store it in an airtight container or cover the baking dish tightly with foil. Keep it in the refrigerator for up to 2–3 days. Be sure to store the nori sheets separately to keep them crisp until serving.

How to Reheat: To reheat, place the sushi bake in an oven-safe dish, cover it, and warm at 177°C (350°F) for 10–12 minutes or until heated through. For a quicker method, microwave in 20-second intervals until warmed to your liking.

Author: Sarah
Prep Time: 15 minutes
Cook Time: 12 minutes

Nutrition

Serving Size: 6
Calories: 370 kca
Fat: 14 g
Carbohydrates: 26 g
Protein: 32 g