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High-Protein Oreo Sushi Roll

Earlier this year, the internet (TikTok specifically) started going crazy over 2-Ingredient Oreo Sushi Rolls. Basically, you separate Oreo cookies from the cream and blend them both up separately to create a sushi roll.

I love simple recipes like that, but I knew that I could take that idea and turn it into something much healthier.

Here is my version of an Oreo sushi roll:

It’s no-bake, gluten-free, sugar-free, and packed with protein.

I was able to cut my Oreo sushi roll into 12 pieces, each one having 110 calories and nearly 8g of protein. You could have a protein bar, or you could have 2 servings of Oreo sushi for 220 calories and 16g of protein.

I’m not sure about you, but that decision is easy for me!


How to make high-protein Oreo sushi rolls

This recipe is very similar to my Healthy High-Protein Oreos, with a few tweaks to turn this into a delicious no-bake recipe.


Step 1: Make the high-protein Oreo cream

Protein oreo cream filling

To make a healthier version of Oreo cream, we’re combining light butter (I use Country Crock Original Spread), protein powder, powdered sugar substitute, and a tiny bit of milk.

If you’re not concerned about keeping calories low, you can use regular full-fat butter, as well as regular powdered sugar.

Regarding the protein powder, I HIGHLY recommend using PEScience. You can use any vanilla protein you like, but I PEScience is by far the best tasting I’ve tried, and the fact that it is a blend of whey & casein protein means that it mixes very well into a smooth consistency.


Step 2: Make the Oreo cookie layer

We’re going to mix up all of the Oreo cookie ingredients in a large bowl until it forms a dough.

Then we have to add the dough onto a sheet of plastic wrap to flatten it out.

I use my hands to flatten the dough out, but a rolling pin should work great.

We want to form the dough into a rectangle, so make sure it is longer than it is wide. We are going to form this into a long roll, so if you were to make a square, it would be much too thick once rolled.


Step 3: Trim the dough and add the Oreo cream filling

Take a butter knife or pizza cutter and trim the edges of the dough to square it off.

Take your cream filling and spread it across the entire dough.


Step 4: Roll up the Oreo sushi roll and chill

Take the plastic wrap and pull the furthest side towards you, rolling the entire thing into a tight roll.

Add to the fridge for at least one hour.

As the Oreo sushi roll sits in the fridge, it will firm up quite a bit and the flavor will also enhance. With no-bake recipes, that “protein flavor” significantly diminishes over time, so the chill time is very important!

I experimented by letting the Oreo sushi sit for one hour, as well as overnight, and I really enjoyed the overnight result more, so I recommend that if you can afford the time.


Step 5: Slice and enjoy

Once the Oreo sushi roll has chilled and firmed up, we’re ready to slice it up.

You can cut the roll into as many portions as you’d like, but I was able to cut 12 pieces out of mine and still be left with fairly large pieces.

Serve these up right away, or keep them stored in the fridge to enjoy throughout the week. In my opinion, the leftovers ended up tasting even better!


More recipes for Oreo lovers

You’re either here because you love Oreos, or you love high-protein desserts. Lucky for you, I have a ton of recipes here on my blog that check both of those boxes!

Here are some more Oreo-related recipes you’ll love:


High-protein Oreo sushi roll

Protein-Packed Oreo Sushi Roll (No Bake)

Yield: 12 Servings
Prep Time: 15 minutes
Additional Time: 1 hour
Total Time: 1 hour 15 minutes

An Oreo "sushi" roll that is packed with protein and requires no baking at all! This dessert is also gluten-free, low in sugar, and absolutely delicious.


Cookie Layer Ingredients

Oreo Cream Ingredients


  1. Start by making the Oreo cream filling. Combine the dry ingredients in a bowl, then add the butter and small amount of milk until it becomes a frosting consistency. Set aside.
  2. In a separate bowl, add all of the dry ingredients for your Oreo cookie layer. Mix together to fully combine.
  3. Add the butter and tablespoon of milk, then use a silicone spatula to mix it up into a dough. Once it starts to come together, I find it beneficial to use your hands to bring it all together. It will turn your hands black, but it rinses off very easily!
  4. Put a large piece of plastic wrap on the counter, then add your dough on top of it. Flatten the Oreo dough into a rectangle and trim the edges with a butter knife to square them off.
  5. Add the Oreo filling on top of the dough and use a spoon to spread it out across the entire thing.
  6. Using the plastic wrap, roll the dough up tightly. You want the dough to be "landscape mode" and then roll the furthest side towards you (see photos above for reference). If you were to roll it the other way, it would create too thick a roll!
  7. Refrigerate for at least one hour to allow the Oreo sushi roll to thicken. I actually enjoyed the result more after it sat overnight. When it comes to no-bake recipes, a longer time in the fridge tends to lead to improved flavor, so overnight is recommended, but one hour will still work great.
  8. Remove the roll from the fridge and remove the plastic wrap, then use a knife (or pizza cutter) to cut your portions. I was able to cut 12 pieces out of mine, but that may vary based on how large your roll was and how thick you want your slices to be. Store any leftovers in the fridge and enjoy them throughout the week!


    • Since this is a no-bake recipe, it is pretty forgiving. You should be able to swap oat flour for almond flour, but you will likely need to use less butter to compensate for the extra fat content (or else it will become very soft).
    • I do not count sugar substitutes in my carb totals. If you are strict with your carbs, be sure to include those.
    • The protein I use is a blend of whey & casein protein. If you use 100% whey or 100% casein, the should still work, but may require altering the amount of liquid ingredients used.
    Nutrition Information
    Yield 12 Serving Size 1 Slice
    Amount Per Serving Calories 110Total Fat 6gCarbohydrates 8.5gFiber 1.5gSugar 0gProtein 7.5g

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    About Matt Rosenman

    With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a former certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to breaking down fast food menus, his goal is make healthy living less confusing for everyone. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—no matter where you are in your health journey. Join Matt on his mission to simplify health without sacrificing flavor. Learn More

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