Please think of the trees before you print this page. looks great on mobile devices too!

Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.

Quinoa Onigirazu with Avocado and Zucchini

Quinoa Onigirazu with Avocado and Zucchini

For a few years now, whenever avocado season comes around I do my best to include them in as many recipes as I can, I always have my kitchen stocked especially since my son loves to have them as a snack, I simply cut it in half, put a pinch of slat on it and give him a spoon. Easy! 

 One of my favourite things in life is Avocado Maki, and like the chicken and the egg dilemma, I am not sure if I love avocado because of the maki or if I love the maki because the avocado. It doesn't really matter, what matters is that this constant avocado maki craving made me want to create something similar but in a much bigger scale, a small maki wasn't cutting it anymore.

Quinoa Onigirazu with Avocado and Zucchini landscape

I found an old recipe of onigirazu, a Japanese rice sandwich that you can enjoy at anytime of the day but it's mostly eaten during lunch time. It also makes for a great snack that you can have on the go since all the ingredients are contained in a nori sheet.  

I customised the original recipe a little to make it healthier, so instead of the typical rice balls I made Quinoa Onigirazu with Avocado and Zucchini. I was able to put everything together fairly quick, and we've been having them for lunch since they turned out to be a healthy option loaded with 12g of protein.

sliced avocado zucchini and tofu

Since I left the rice out and filled them up with quinoa instead, the wrapping process can be a bit tricky; the quinoa doesn't have the sticky quality that starch gives to rice, so to avoid the quinoa from going everywhere when you cut them in half, wrap your sandwiches as tight as possible. Or skip the cutting part and just bite into them, that's what we do at home. 

What I really like about ornigirazu is that you can put in them pretty much whatever you want or whatever you have in your kitchen, for instance, I had some dried shiitake mushrooms leftover from a few nights before that we had Ramen Noodles with Shiitake Broth for dinner, there weren't enough left for another broth so I used them for this recipe. 

Quinoa Onigirazu wrapping

I also put slices of baked zucchini which added a bit of a crunch to the end product, I cooked the zucchini in the oven so it would loose a fair amount of water, otherwise it would be too much of a soggy mess. Having slices of tofu also helps, it serves as a base for all the other ingredients and adds some plant based protein. 

Lastly, what I would call the most important ingredient, the avocado of course; you can put as little or as much as you like but keep in mind everything needs to be fit inside when wrapped, don't stuff a whole avocado in there, I was very tempted to do so!

Dip them in the yummy sauce and you have the best avocado snack ever!

Quinoa Onigirazu with Avocado and Zucchini hand

Prep time
10 minutes
Total time
Category: Breakfast, Snacks
Serves: 4
Allergens: Avocado, Mushrooms, Quinoa, Soy


For the sauce

  • 1 tbsp miso paste
  • 1 tbsp tahini
  • 2 tbsps water

For the onigirazu

  • 1 avocado (thinly sliced)
  • 4 dried shiitake mushrooms (soak in water and thinly slice)
  • 8 oz firm tofu (thinly sliced)
  • 4 sheets nori dried seaweed sheet
  • 2 tsps toasted sesame oil
  • 1 medium zucchini (thinly sliced)

For the quinoa

  • ½ cup quinoa
  • 1 cup water


  1. Cook the quinoa for about 20-30 minutes until soft and all the water is absorbed.
  2. Heat up the oven to 220 C (430 F) place the sliced zucchini on a grate and roast for 15 minutes.
  3. In a frying pan add a bit of sesame oil and fry the sliced tofu on both sides until golden brown (5-10 minutes).
  4. The tofu needs to be fried in batches so divide the oil accordingly.
  5. To make the onigirazu, place a sheet of nori seaweed on a flat surface, lay a slice of tofu, avocado, quinoa, some mushrooms and zucchini, and tightly, fold all four corners towards the middle. Cut it in half (optional).
  6. For the sauce, mix all the ingredients in a small bowl.
  7. Serve the onigirazu with some sauce on the side, enjoy!
  8. Serve the onigirazu with some sauce on the side, enjoy!

Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.

Get Weekly Meal Plans sends weekly meal plans straight to your inbox along with grocery lists and nutritional information.

Find Out More!