If you or your kids are obsessed with those packages of seaweed snacks, this is for you. Snacking on sheets of dried nori or gim, as I'm sure you know, doesn't really fill you up. With this simple homemade recipe, you can add some protein and even more nutrition. It's an easy and quick snack- four minutes in the oven and done!
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Seaweed snacks gaining popularity
In East Asia, snacking on seaweed is nothing new.
According to gimMe brand, "kids and adults in Asian cultures have been eating their sea vegetables for centuries, enjoying its taste, texture, and many health benefits."
In South Korea and Japan, it's typical to find many different kinds of seaweed snacks at the store.
This "new" recipe was inspired by some packaged snacks I discovered at a convenience store in South Korea. I was there visiting my friend, Sun, and his family.
I'm sure Sun has been eating stuff like this since he was a kid.
I assume because of the huge popularity of sushi worldwide, the western world got its first taste of seaweed.
On top of that, Korean dramas on Netflix have also showcased Korean food to the rest of the world.
Based on my research I did when writing Nori- the Essential Guide to Japanese Seaweed, I anticipate seaweed snacks will become even more popular in the Western world in the next few years.
Where to Buy Seaweed Snacks
Packaged seaweed snacks are now easy to find in North America, at Trader Joe’s, Costco, Target, and Whole Foods. But they’re also easy to make at home, with ingredients you choose.
Are seaweed snacks good for you?
Yes! Though I would add, it depends which ones.
The organic ones with only a few added natural ingredients, yes, I consider those to be a healthy choice.
Seaweed, even those paper-thin sheets are jam-packed with vitamins, minerals, and phytochemicals. Those are the compounds produced by plants which act as antioxidants.
Seaweed is one of the most nutrient-dense foods from the sea.
You can find seaweed munchies that are 100% vegan, organic, non-GMO, gluten-free, keto, and paleo-friendly.
If you have food allergies (seafood, crustaceans, etc.), thyroid problems, or take medication, please consult a medical professional before adding seaweed snacks to your diet.
Check food labels
Before giving the green light to go binge on these "healthy potato chips from the sea", there are some important reasons you shouldn't go overboard.
For a start, some seaweed snacks are coated with a long list of added ingredients: sugar, sodium, and vegetable or corn oil.
This is another good reason to make your own.
But if homemade seaweed snacks sounds like too much time and effort, I recommend looking at the food labels carefully.
Choose a seaweed flavored with pure olive oil or sesame oil and sea salt.
How much seaweed snacks is too much?
From my research, I would recommend eating no more than one snack-size package per day. This goes for kids as well.
Because of the high levels of iodine found naturally in seaweed, you may want to avoid eating seaweed as a snack every single day. I want to mention this because seaweed snacks can be "strangely addictive". Those words are even printed on every package of Seasnax- it's no lie!
There's also a risk of toxic, heavy metals and contamination being absorbed by seaweed that's grown in polluted ocean water. That's why it's important that you're choosing to buy organic or from a brand you trust.
If you're eating tons of seaweed every day after learning that it's a superfood, there's a risk that these toxic metals could build up in your body over time. It's called bioaccumulation- the same reason you don't want to eat sushi or poké every day.
In Japan, few people would binge eat packets of seaweed. Consuming seaweed in small portions is the norm.
Balance is at the center of the Japanese diet. That means eating a variety of foods, a rainbow of colors and all five tastes, as insurance that your body is getting all the nutrition it needs.
Korean Seaweed Snacks
This seaweed snacks that I discovered while visiting Korea are called boogak, or sometimes spelled bugak.
The full name of bugak that are made with seaweed is gim-bugak (김부각).
Gim (김) means seaweed and bugak (부각) is the glutinous rice flour paste that's added.
Traditionally, gim-bugak is deep-fried. Nowadays, you can find healthier options that are oven-baked.
The snacks I remember eating where two pieces of laver seaweed sandwiched together with slivers of almonds and sesame seeds on the inside. I had to try!
I remember choosing honey flavor. Perhaps the honey helps keep the seaweed sandwich from falling apart. The glutinous rice also holds the pieces of gim together.
What are seaweed chips or crisps?
If you're just eating a roasted seaweed snack, that's not necessarily the same thing as seaweed chips.
From what I've seen at stores and online, there are four main types of seaweed chips. These are a combination of Korean and Japanese-inspired snacks.
1 ) Toasted or baked until crisp
The first is the simple version, such as this homemade recipe from the New York Times.
Pretty much all you do is bake sheets of nori in the oven or toast in a fry pan to make them crisper.
Then add a light dusting of salt.
Other versions of toasted nori chips add their own unique flavors– this one from Australian Women's Weekly uses orange rind, black pepper, and chili flakes.
2) Nori sheet with added layer
The second type of nori crisps have an added layer of something. They're made by combining the sheets of nori with another layer to make a more substantial, thicker, crunchier chip.
The extra layer tend to be made with glutenous rice flour, rice cracker, wonton, almond slices, sesame seeds, or pumpkin seeds. Some have added flavoring as well, like wasabi.
3) Nori tempura
This variation of seaweed chips are made by coating sheets with batter and deep frying them.
In Japanese, it's call noriten (のり天).
I'm sure these taste good but this version of nori chips isn't exactly healthy.
The example below is my sister's favorite from this year's Expo West natural foods trade show in California.
Nora Seaweed Snacks partners with the Thailand-based snack company, Taokaenoi.
Fried seaweed snacks are now one of the most popular snacks in Thailand.
4) Nori sandwich
Some of seaweed chips are actually sandwiches with two sheets of nori with a filling stuck in the middle.
Similar fillings as the type above are used. It's usually a mix of more than one filling, for example: sesame and almond slices.
Do seaweed snacks taste good?
It depends. For most people, I think it's an acquired taste.
For kids who grew up eating this stuff like it was normal, they love it.
If you are like me and didn't grow up eating seaweed, it may take some time for you to acquire the taste.
Watching people try seaweed snacks for the first time, they describe it as "salty and yummy", "gross", "tastes like spicy paper", or "kind of tastes like ocean".
But if you're someone who's reading this, I can only imagine that you already love seaweed snacks or you will learn to love them soon.
After living in Japan for 20 years, I've pretty much acquired a taste for all the food here.
Do I think seaweed snacks taste good?
I wouldn't even ask that question. I just eat'em.
What is the healthiest seaweed snack?
The healthiest seaweed snacks have the shortest ingredient lists. When buying, look for organic seaweed seasoned with just olive oil or sesame oil and sea salt. I usually skip anything with added sugar and vegetable or corn oil.
Or make your own. That way you know exactly what’s in it, and you get some protein from the almonds and sesame seeds.
Seaweed snacks recipe (homemade)
This recipe was inspired by the gim-bugak I tried in Korea, crispy seaweed sandwiched with almonds and sesame seeds. Instead of deep-frying, I bake mine, and an egg wash holds the nuts and seeds in place without added sugar.
It only takes about 15 minutes from start to finish. And you can’t beat the taste when you eat these warm, straight out of the oven.
How to Store Seaweed Snacks
Since these have cooked egg baked onto them, don't leave them out at room temperature for more than a couple hours. Once cooled, store in an airtight container or Ziplock bag in the fridge, where they'll keep for a day or two.
They likely won't stay as crisp as fresh, egg-coated toppings tend to soften faster than plain nori. If you want to bring back some crunch, a quick toast in a dry pan or oven should help.
To learn even more about seaweed, check out my Nori- the Essential Guide to Japanese Seaweed.
Frequently Asked Questions
Brush nori sheets lightly with oil, top with sesame seeds and slivered almonds coated in a light egg wash, cover with foil to prevent burning, then bake at 320°F for about 4 minutes until golden. That's the whole method, see my seaweed snack recipe below.Want something even simpler, just plain toasted nori? Try my seaweed chips recipe instead.
Yes. Skip the almonds and just use the sesame seeds with the egg wash. They'll still hold onto the nori just fine. They'll be a bit less filling without the almonds, though. Good option if you're making these for a school snack or anyone with a nut allergy. Feel free to experiment too, pumpkin seeds or anything light enough to stick should work well as a swap.
Yes. Seaweed itself is genuinely nutrient-dense. It's rich in minerals and naturally low in sodium. What varies is what's added. Some commercial brands include more oil, sugar, or sodium than others. Check the label if you're buying. Or make your own with a recipe like this one for full control.
Sesame seeds and almonds are my go-to (that's what's in this recipe). Pumpkin seeds should work well too as a swap for the almonds, though I haven't tested that combination myself. If you want to go sweet instead, a light drizzle of honey is a popular flavor at Korean convenience stores, kids especially love it.
Did you try this seaweed snack recipe? Never going back to the ones in a package? 🌿✨
I’d love to see how yours turned out! Tag @eyesandhour on Instagram.
Drop a ⭐️⭐️⭐️⭐️⭐️ rating & comment below.
Homemade Seaweed Snacks
Ingredients
- 1 sheet nori seaweed unseasoned
- 1 egg
- 1 tablespoon roasted sesame seeds
- 6 almonds
- 1 teaspoon olive oil small amount
- 1 -2 dashes sea salt fine
Instructions
Prep
- Use ⅓ pre-cut sheets of nori or cut a full sheet of nori with clean kitchen scissors or sharp knife. (Use strips approximately 7 cm wide.)
- Carefully slice almonds into thin slivers with a sharp knife on a cutting board.
- Lightly coat the shiny side of nori with olive oil using a pastry brush.
- Lightly coat baking sheet or tray with remaining olive oil.
- Turn oil-coated nori upside down on a baking sheet.
- Rinse and dry pastry brush.
- Crack an egg and mix with a fork or chopsticks.
- Pour enough egg over sesame seeds in a small dish to coat all the seeds. (approximately 1 tsp)
- Use a small spoon to put egg-coated sesame seeds on top of sheets of nori.
- Repeat the same process with almond slivers but use as little egg as possible (lightly coat).
- Use pastry brush to spread out sesame seeds and almond slivers to cover nori sheets evenly.
- Sprinkle sea salt on top.
- Cover the nori sheets with a sheet of aluminum foil to prevent the almonds and seeds from burning.
Baking
- Preheat oven to 320 degrees F.
- Bake for four minutes or until the egg coating is completely cooked and almonds slivers are golden brown.
- Carefully remove pan from oven with an oven mitt or potholder.
Serve
- Use a spatula to lift sheets of nori off pan.
- Place on a clean and dry cutting board.
- Cut strips of nori in half with a sharp knife.
Nina Wu says
Hi! How do you store these snacks and how long do they last? Thanks for sharing this yummy recipe!
Matt says
Thanks, Nina! Hope you love them like I do! I would store in an air-tight container, preferably a Ziplock so all the air can be squeezed out. I haven't tried storing them yet but my guess is they'd keep a day or two in the fridge or could possibly be frozen to keep longer and then toast them.