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

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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.

⚕️ 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

• 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.

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.

2. Wrap with seaweed: Lightly brush one side of a seaweed sheet with water.

3. Place a tofu rectangle in the center of the sheet.

4. Wrap one lengthwise side of the seaweed over the tofu.

5. Wrap the opposite side.

6. 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.

5. Optional Step: Lightly brush all sides with oil for extra crispiness.

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

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

6. Mix until smooth and creamy.

5. Finish and serve: Sprinkle with sesame seeds after removing from the oven.

6. 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.

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.

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.

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.