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  • Writer's pictureJulia

Cauliflower Rice Rolls

I love these cool and crunchy nori rolls in the summer for a fun lunch or snack!

Sheets of nori are filled with cauliflower rice, bright crunchy veggies, creamy avocado, and topped with spicy mayo. Add in your favourite protein of choice (I use tofu or mashed white beans). I like to dip these in coconut aminos- this is an alternative to soy sauce that I always use ( it’s also wheat/gluten free).

Cauliflower is a powerful veggie! It helps to feed the good bacteria in your gut, has anti-inflammatory properties, and is an incredible food to add to your diet to help with weight management. It’s low in calories and high in fiber- important for keeping us feeling full. In 1 cup, cauliflower has 3 g fiber, 25 calories and 5 g carbs (vs 150 calories and 34 g carbs in 1 cup white rice).

Did you know?? Cruciferous veggies like cauliflower and broccoli contain a group of antioxidants called glucosinolates, which break down to form bioactive compounds called isothiocyanates- these have established anti-carcinogenic and cardioprotective effects.

Riced cauliflower is a great substitute for white rice. Simply grate a head of cauliflower or use a food processor to turn your florets into “rice”. I like to lightly cook the riced cauliflower on a pan with oil and seasonings to make it easier to digest and more flavourful.

So... these cauliflower sushi rolls are a must-try! Recipe below.

You'll need:

For the rolls:

6 sheets of nori

1 ripe avocado, mashed

veggies of choice, thinly sliced ( I used yellow pepper, cucumber, carrot, pickled turnip)

protein of choice ( I like tofu or mashed white beans, but anything works!)

fresh herbs (optional)

Cauliflower rice:

1/2 head raw cauliflower

salt, pepper, garlic powder

2 tbsp coconut aminos

1."Rice" the cauliflower in a food processor or grate by hand

2.Add oil to a pan, add cauliflower and add in 2 tbsp coconut aminos or soy sauce, salt, pepper, 1 tsp garlic powder and any other spices of choice. Cook until semi-soft (make sure it still has some 'crunch').

Spicy mayo:

1/4 cup vegennaise (vegan mayo)

1-2 tbsp sriracha (can omit if you don't like spice)

Mix together.


pour coconut aminos or soy sauce into a small bowl for dipping.


  1. Take a sheet of nori, and spread mashed avocado on the top.

  2. Add your cauliflower rice and veggie toppings of choice.

  3. Drizzle some spicy mayo on the top.

  4. Roll!

  5. Cut into circles, and dip into the coconut aminos or soy sauce.

Hope you like these!

For more info, recipes and tips, visit my Instagram page: @aspoonfulofscience.

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