Recipe description
June 7, 2026
Brown Rice Nori Wraps with Avocado
Fiber-rich brown rice wraps with avocado and seaweed for gut-friendly crunch.
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from brown rice, avocado, and seaweed.
- Includes polyphenol-rich seaweed and healthy fats from avocado.
- Simple, plant-forward lunch option with minimal processing.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Rice, brown
1
cup
Avocado
2
piece
Seaweed, nori
4
tablespoon
Lime juice
2
teaspoon
Salt
1
pinch
Instructions
1
Cook brown rice according to package instructions and let it cool.
2
Slice the avocados and set aside.
3
In a bowl, mix the cooked brown rice with lime juice and a pinch of salt.
4
Lay out a sheet of nori on a flat surface.
5
Spread a portion of the brown rice mixture over the nori.
6
Add slices of avocado on top of the rice.
7
Roll the nori tightly and slice into pieces to serve.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
8 g
Protein
40 g
Carbohydrates
7 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Are these wraps gluten-free and vegan-friendly?
Yes. They’re naturally gluten-free when using plain brown rice and nori; they’re also vegan. If you use any sauces or condiments, check they’re gluten-free.
How many servings does this yield?
About 2–3 wraps, depending on size; serves 1–2 people.
What are the health benefits of the ingredients?
Fiber from brown rice supports digestion; avocado provides healthy fats and extra fiber; nori adds minerals and polyphenols; a plant-based, gut-friendly combination.
Can I customize the fillings?
Yes. Try cucumber, carrot, sprouts, or herbs; for extra protein add chickpeas, tofu, or hummus.
How should I store leftovers?
Best eaten fresh. Refrigerate wrapped in an airtight container for up to 1 day; to keep nori crisper, add a paper towel to wick moisture.
Any tips for rolling without tearing?
Lay the nori flat, spread a thin layer of rice and avocado, line up the fillings, roll firmly and seal with a dab of water.
Is this suitable for kids?
Yes, with mild flavors; tailor fillings to taste and cut into bite-sized pieces.
How can I boost protein or fiber without changing texture?
Add tofu, tempeh, or edamame; include more fiber-rich veggies; avoid overfilling so they roll well.
Where can I buy the ingredients?
Brown rice, nori sheets, and ripe avocados are available at most supermarkets, health food stores, or Asian markets.