Healthy Sushi Bowl Salad – Great Packed Lunch

sushi bowl salad

Okay, let be be honest here…this is NOT sushi ;P If you’re a sushi fan like me – you know that literally NOTHING trumps the real thing. But I must say that “Sushi Bowl Salad” is quite an accurate description if I do say so myself!

Rice, tuna, avocado, black sesame seeds?

Sounds like sushi to me!

The main objective here was to find another way to have canned tuna – that tastes good WITHOUT the mayo. Because let’s be real…ANYTHING tastes good with mayo 🙂 Which makes this quite a challenge…

In this case, AVOCADO is the creamy substitute that saves the day! You can say it’s almost like a natural and healthy mayonnaise! Awesome right?

Along with that I added the usual sushi ingredients…with a little healthy twist: brown rice instead of white rice. So you can literally have zero feeling of guilt eating this salad. I absolutely LOVED having my sushi bowl salad as a packed work lunch the other day. It is super easy and quick to assemble because nothing really needs to be cooked. I usually cook a huge batch of brown rice at the beginning of every week to add to my work lunches everyday. And if you’re having this sushi bowl salad – then you don’t have to worry about cooking any protein 🙂

As a packed lunch, I add a little vinaigrette for extra flavor. In this case I used a reduced-fat balsamic dressing from Woolies. I loved it! Super convenient because they have these little single serving sachets that are awesome for the purpose of a packed lunch.

Okay, so now that we’ve established WHY I called this a sushi bowl salad – let me explain the other ingredients:

Tenderstem Broccoli Florets – I can’t actually explain how much I love these! They taste so much better than normal broccoli (more expensive, though – but if you’re feeling fancy I’d definitely give them a try!).

Black Sesame Seeds – This just adds to the sushi vibe and more importantly, to the visual aspect of this dish. I promise you…leave them out, and this salad won’t even look half as appealing. They add a nice contrast to the avocado.

Canned Tuna – I know this is an obvious ingredient, but I need to tell you something VERY important. Please only buy the canned tuna in BRINE! Not the vegetable oil! First of all, that vegetable oil is not good for you…and it also ADDS a ton of unnecessary calories. Another important point is that you need to rinse the tuna before using it, to remove the excess salt. Just rinse it under cold water in a sieve, and then squeeze the excess water out with your hands.


sushi bowl salad


So without any further ado:


Sushi Bowl Salad Recipe



sushi bowl salad



sushi bowl salad


Healthy Sushi Bowl Salad - Great Packed Lunch
Nutrition Information
  • Serving size: 1 salad
  • Calories: 410
  • Fat: 13.4g
  • Carbohydrates: 38.8g
  • Sugar: 3g
  • Sodium: 370mg
  • Fiber: 9.2g
  • Protein: 22.8g
Recipe type: Salad
Prep time: 
Total time: 
A delicious deconstructed sushi salad with healthy substitutions!
  • 1 tin canned tuna, rinsed and drained
  • ½ cup cooked brown rice
  • ½ a medium avocado, sliced
  • 65g broccoli, cooked slightly and charred
  • sprinkle of black sesame seeds
  • Optional: 23ml reduced-fat balsamic dressing
  1. Combine all the ingredients in a bowl, and serve!
  2. See notes.
Tuna: rinse the tuna under cold water to remove excess salt, and then squeeze out the extra water with your hands.
Broccoli: you have the option of cooking the broccoli in a dry non-stick pan until slightly charred on the outside - otherwise steamed is fine.

* If you're having this as a packed lunch - add the vinaigrette just before serving.


sushi bowl salad


sushi bowl salad


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