Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (2024)

↓ Jump to Recipe

These Crispy Seaweed Tofu Bites are here to put your mind at ease while treating your taste buds! Love tofu but worry about its impact on your thyroid? Packed with iodine-rich nori seaweed, they’re a delicious way to balance the so-called goitrogenic effects of soy. While soy might interfere with thyroid function in people with low iodine levels, the solution isn’t to avoid these nutrient powerhouses—it’s to ensure you’re getting enough iodine. This recipe is a crunchy, flavorful way to do just that!

this RECIPE

The creamy Asian Tahini Dressing adds a rich depth of flavor, transforming this recipe into a delicious, nourishing, high-protein dish that’s as satisfying as it is good for you.

These Crispy Seaweed Tofu Bites were inspired by my Cucumber Seaweed Salad, High-Protein Mushroom Tofu Bowl, and this Healthy Seaweed Salad.

Jump to:
  • ⚕️ How Does Soy Consumption Impact Thyroid Health?
  • 🫙 Substitutions
  • 📖 How to Make Tofu and Seaweed Bites
  • ✔️ Expert Tips
  • 🙋🏽‍♀️ Recipe FAQs
  • 🛒 Shop Nisha's Cookware and Products
  • 🍽️ Related Recipes
  • 🍶 Pairing
  • 👩🏽‍🍳 Made this recipe?
  • 📖 Recipe
  • 💬 Comments

⚕️ How Does Soy Consumption Impact Thyroid Health?

Soy products like tofu, soy milk, miso, tempeh, and edamame contain goitrogenic compounds, similar to those in flaxseeds and cruciferous vegetables, which may interfere with thyroid function in individuals with low iodine intake. Instead of avoiding these nutrient-dense foods, maintaining adequate iodine levels through iodine-rich foods like seaweed or fortified salt allows you to enjoy their many benefits. For those on thyroid hormone replacement medications like Synthroid, timing matters—these medications should be taken on an empty stomach to avoid interference with absorption, including from soy foods.

👩🏼‍🌾 Ingredients & Health Benefits

Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (2)
  • Nori seaweed: This type of seaweed, commonly used in sushi, is considered safe. It contains a moderate amount of iodine and doesn’t have the high levels of contaminants found in some other seaweeds. Nori is an excellent choice for regular consumption.
  • Tofu: Use super firm or extra firm tofu for the most protien and best texture.
  • Tahini is rich in heart-healthy fats.
  • Tamari is a great alternative to soy sauce as it is gluten-free, lower in sodium, and has a richer, more umami-forward flavor due to a longer fermentation process that results in a darker color and less salty taste. While it’s popular for gluten-free diets, some brands may contain wheat, so always check the label.
  • Rice vinegar
  • Lime
  • Optional: Calabrian chili peppers and sesame seeds

See the printable recipe card below for quantities.

🫙 Substitutions

  • Dressing - substitute with one of my Healthy Dressings on this site

For more healthy dips and spreads, visit my Vegan Condiment Recipes page.

📖 How to Make Tofu and Seaweed Bites

This is an overview.The full recipe is at the bottom of the post.

Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (3)
  1. Prepare the tofu: Press and dry a block of tofu, or use pre-pressed super-firm tofu. Slice the block into 5 or 6 equal rectangles. Season both sides with salt and pepper to taste.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (4)
  1. Wrap with seaweed: Lightly brush one side of a seaweed sheet with water.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (5)
  1. Place a tofu rectangle in the center of the sheet.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (6)
  1. Wrap one lengthwise side of the seaweed over the tofu.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (7)
  1. Wrap the opposite side.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (9)
  1. Optional Step: Lightly brush all sides with oil for extra crispiness.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (10)
  1. Bake: Arrange the wrapped tofu on a baking sheet, folded side down. Bake at 400ºF for about 25 minutes, flipping halfway through, until crispy.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (11)
  1. Make the dressing while the tofu bakes: In a small bowl, mix tahini, tamari, rice vinegar, lime juice, and finely chopped Calabrian peppers.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (12)
  1. Mix until smooth and creamy.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (13)
  1. Finish and serve: Sprinkle with sesame seeds after removing from the oven.
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (14)
  1. Serve with creamy Asian Tahini Dressing. Enjoy! (Air fryer instructions below.)

✔️ Expert Tips

  1. Season the tofu before wrapping for maximum flavor.
  2. Do not apply too much water to the seaweed or it will not get crispy. Coat one side with a thin layer. The paper will seal once turned upside down and set aside for a few minutes.
  3. While the oil is optional, a little goes a long way in getting the wrappers crispier.
  4. You can skip the oven or air fryer and pan-fry these in oil instead. (To air fry, cook them at 380ºF for about 15 minutes, flipping them over after 7 minutes.)
  5. Storage: Refrigerate leftover Crispy Seaweed Tofu Bites in an airtight container for up to 4 days. The seaweed will soften but is still delicious.

🙋🏽‍♀️ Recipe FAQs

Is it safe for someone with thyroid issues to consume soy?

Tofu, soy milk, miso, tempeh, edamame, and other soy products—including soybeans themselves—contain so-called goitrogenic compounds, similar to those found in flaxseeds and cruciferous vegetables like broccoli and kale. These compounds can interfere with thyroid function, particularly in individuals with insufficient iodine intake. Instead of avoiding these nutrient-dense foods, the key is ensuring adequate iodine levels to maintain thyroid health.
Research supports this approach. This study highlights the potential for soy isoflavones to impact thyroid function when iodine intake is insufficient. Additionally, this review emphasizes the importance of iodine adequacy when consuming soy-rich diets to avoid thyroid disruption. By including iodine-rich foods like seaweed or fortified salt in your diet, you can safely enjoy the many health benefits of soy.

What about soy and thyroid medications?

For most people with hypothyroidism, consuming soy is safe in moderation, but the timing of when you eat it matters. Soy foods, like all foods, can inhibit the absorption of Synthroid and other thyroid hormone replacement medications. For this reason, patients are advised to take these medications on an empty stomach.

Can someone with PCOS safely consume soy foods?

For most women with PCOS, moderate consumption of whole soy foods like tofu, tempeh, and edamame is generally safe and may even offer benefits, such as improved insulin sensitivity and lipid profiles, especially when paired with adequate iodine intake. Including nutrient-dense whole foods like fiber-rich vegetables, healthy fats, and plant-based proteins can help regulate blood sugar and support hormonal health.
Since chronic inflammation and oxidative stress in PCOS are worsened by AGEs (advanced glycation end products)—pro-inflammatory compounds found in fried, roasted, and processed foods—a low-AGE diet emphasizing plant-based foods, low-temperature cooking methods, and minimally processed foods has been shown to improve insulin sensitivity, oxidative stress, and hormonal health within just two months.

🛒 Shop Nisha's Cookware and Products

Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (15)

Note: As an Amazon Associate I earn from qualifying purchases.

Nisha's Cooking Favorites

Get my tried and true cooking products here.

🍽️ Related Recipes

  • Wakame Seaweed Salad
  • Best Miso Noodle Soup
  • Easy Tofu Ground Beef

🍶 Pairing

  • Seaweed Salad Dressing
  • Creamy Asian Tahini Dressing
  • Easy Miso Tahini Dressing
  • Japanese Sesame Dressing Recipe 胡麻ドレッシング
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (24)

👩🏽‍🍳 Made this recipe?

Let me know your thoughts on Crispy Seaweed Tofu Bites by leaving a ⭐️ rating below or sharing it on Instagram.

comment

📖 Recipe

Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (25)

Crispy Seaweed Tofu Bites with Asian Tahini Dressing

Nisha Melvani

Packed with iodine-rich nori seaweed, Crispy Seaweed Tofu Bites balance the so-called goitrogenic effects of soy. Tasty and thyroid-friendly.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Side Dish

Cuisine Vegan

Servings 4 servings

Calories 323 kcal

Want to Save This Recipe?

Enter your email & I'll send it to your inbox.Plus, get great new recipes from me every week!

By submitting this form, you consent to receive emails from Cooking for Peanuts.

Ingredients

  • 14 to 16 ounces super firm tofu or extra firm tofu
  • 5 to 6 sheets nori seaweed
  • cup tahini
  • 2 tablespoons water
  • 4 teaspoons fresh lime juice
  • 4 teaspoons tamari or soy sauce (preferably reduced sodium)
  • 4 teaspoons rice vinegar
  • 1 ½ tablespoons date syrup or maple syrup
  • 2 Calabrian chilli peppers or 1 red chili pepper, finely minced (optioanl)
  • 1 tablespoon sesame seeds

Instructions

  • Preheat the oven to 400ºF.

  • Prepare the tofu: Press and dry a block of tofu or use pre-pressed super-firm tofu. Slice the block into 5 or 6 equal rectangles. Season both sides with salt and pepper to taste.

  • Wrap with seaweed: Lightly brush one side of a seaweed sheet with water. Place a tofu rectangle in the center of the sheet. Wrap one lengthwise side of the seaweed over the tofu, then wrap the opposite side. Fold in the two shorter ends to seal. Turn the covered tofu over, open side down, and set aside to seal. Repeat for the remaining rectangles.

  • Optional step: Lightly brush all sides with oil for extra crispiness.

  • Bake the tofu: Arrange the wrapped tofu on a baking sheet, folded side down. Bake at 400ºF for about 25 minutes, flipping halfway through.

  • Make the dressing while the tofu bakes: In a small bowl, mix tahini, tamari, rice vinegar, lime juice, and finely chopped Calabrian peppers. Mix until smooth and creamy.

  • Finish and serve: Sprinkle the baked tofu with sesame seeds and serve with the prepared dressing for dipping. Enjoy!

Notes

Season the tofu before wrapping for maximum flavor.

Do not apply too much water to the seaweed or it will not get crispy. Coat one side with a thin layer. The paper will seal once turned upside down and set aside for a few minutes.

While the oil is optional, a little goes a long way in getting the wrappers crispier.

You can skip the oven or air fryer and pan-fry these in oil instead. (To air fry, cook them at 380ºF for about 15 minutes, flipping them over after 7 minutes.)

Nutrition

Calories: 323kcal | Carbohydrates: 14g | Protein: 22g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 4g | Sodium: 198mg | Potassium: 303mg | Fiber: 4g | Sugar: 5g | Vitamin A: 291IU | Vitamin C: 19mg | Calcium: 137mg | Iron: 2mg

This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.

Tried this recipe?Let me know how it was!

Vegan Tofu Recipes

  • Grated Tofu (Easy, High-Protein)
  • Vegan Borscht
  • Asian Bean Salad
Crispy Seaweed Tofu Bites with Creamy Asian Tahini Dressing (2024)
Top Articles
Latest Posts
Recommended Articles
Article information

Author: Manual Maggio

Last Updated:

Views: 5617

Rating: 4.9 / 5 (69 voted)

Reviews: 84% of readers found this page helpful

Author information

Name: Manual Maggio

Birthday: 1998-01-20

Address: 359 Kelvin Stream, Lake Eldonview, MT 33517-1242

Phone: +577037762465

Job: Product Hospitality Supervisor

Hobby: Gardening, Web surfing, Video gaming, Amateur radio, Flag Football, Reading, Table tennis

Introduction: My name is Manual Maggio, I am a thankful, tender, adventurous, delightful, fantastic, proud, graceful person who loves writing and wants to share my knowledge and understanding with you.