July 6, 2017

Nori Wraps: Three Different Variations (Vegan + GF)

nori wraps

I often get asked the most about easy lunch and dinner options that are simple and healthy. It can be hard to work a full time job and then come home and have to make dinner and then worry about what to bring for lunch. I get it 1000% because that was (and is) me for most of the time. I commute to an office job three days a week, down from my normal five, one year ago. So I get the hustle and hassle of bringing a lunch and having enough time to make a healthy dinner. I wanted to create an easy recipe for you to showcase that healthy eating can be easy, delicious and attainable. These nori wraps are perfect!

nori wraps

Dinner in Ten!

These nori wraps would make a perfect lunch, but you would have to roll it at work and that might be too much trouble for you, so I get it. The reason this wont work ahead of time is because the roll will get limp and soggy and no one wants a limp roll, amirightttt?! So, these nori wraps make an awesome dinner recipe that literally takes about 5-10 minutes to make.

vegan tuna in a bowl

What I have been eating lately:

The other thing I love about this meal is that it is naturally grain free, which is something I have been trying lately. Not 100% because #BreadIsLife but I do find that by reducing my carbs I am feeling a lot better, way less digestive issues, bloating and gas. I also find that it has helped me shed a bit of weight around my tummy which has always been my problem area. I am by no means saying that I am overweight or need to lose weight, in fact, I don't even weigh myself. But, I have been feeling a little less than stellar lately and I wanted to see if trying a more high fat, lower carb life would help and so far it has. When I do find myself out and about, I don't stress about what to eat or eat a burger without the bun, I just enjoy it and its fine. But day-to-day, I have been eating more salads, less grains and carbs and more fat and it really has me feeling pretty great.

nori wraps

Ok, on to some of the ingredients for this nori wrap because they are pretty good for us and maybe are new to some of you.

Nori Sheets: 

The base of these nori wraps is the nori sheet, which is an edible seaweed that is paper thin. I am sure you recognize them from sushi rolls as they are what holds together all that sushi goodness. But did you know they are actually amazing for our health?! Thats right, these are packed full of minerals, which is something so many people are deficient in unfortunately. They are also a great source of iodine, which is essential for the health of our thyroid as it helps it function which in turn affects our metabolism. In fact, one sheet of nori contains half of the daily recommended intake of iodine! So rather than always reaching for a wrap, or if you want a change from your lettuce wraps, give nori a try.

nori wraps


Cucumber is often disregarded or ignored because lets face it, it isn't as exciting as some other veggies, but it is a great addition to your diet. One reason I love cucumber is that it is such a high water content veg, meaning that it is great for us to include in our diets when we want to increase our water intake. Keeping ourselves hydrated is so important for our bodies and for our skin health. They also have been shown to have some anti-cancer benefits as well, although research in this area is more limited. Beyond just their health benefits, they also give a great crunch to salads and these nori rolls.

nori wraps


Pick either salmon or tuna as the base for these nori wraps or go for my fish-less option with sunflower seed tuna (tastes better than it sounds). If you do go for tuna or salmon, try and get a source that is wild caught and BPA free if possible. So many of the canned tuna and salmon out there are not health foods as they are either from farmed fish or caught in an unsustainable fashion. Many come from places that are polluted and tuna in particular is higher in mercury, which is why I recommend only using it in moderation. If you want to check out a really great article about which tuna and salmon to buy,

nori wraps

Nori Wraps Any Which Way!

Whichever way you choose to have these nori wraps, it doesn't matter. Just make them and enjoy that this nutrient dense meal came together in less than 10 minutes.

You can also add the tuna-less version to a salad like I did here, it makes a great salad topper!

If you are using a mayo for the tuna, I like using this brand as it is made with avocado oil rather than typical canola oil. You can find it at Costco in a bigger jar and for cheaper!

vegan tuna in a bowl

Let me know what you think of these nori wraps if you make them, I would love to hear from you!

Nori Wraps: Three Different Variations (Vegan + GF)




For the vegan version:
1 cup soaked and drained sunflower seeds
1 tsp. dulse flakes
1 tbsp. lemon juice fresh
1 tsp. capers
1 stalk celery roughly chopped
1 tbsp. chopped onion
1/4 cup minced parsley
2 tbsp. hemp hearts optional
Sea salt and pepper to taste

For the roll:
2-4 sheets of nori cut horizontally
1 carrot shredded
1/4 cucumber sliced and then quartered
Avocado slices
Sprouts for garnish
Wasabi optional
Chili flakes optional


For the vegan tuna:
1. Soak the sunflower seeds overnight (or for at least a few hours), then drain and rinse.
2. Add all of the ingredients into a food processor and pulse until mixture comes together to your desired consistency.
For the roll:
1. Place a scoop of tuna into the bottom left corner of the nori sheet, see picture #4.
2. Add the carrot, cucumber and avocado and optional wasabi or chili flakes.
3. Top with sprouts and then roll into a cone.
4. To roll into a cone, lift the bottom left corner and fold in, then grab the top right side and fold over top, making a cone.
5. Seal the bottom over so that it doesn't spill out.


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