Gluten Free Friday Lunch – Nori Wrap “Sandwiches”

A little nori, 1/4 an avocado, some super thin Boar’s Head smoked turkey slices, julienned carrots and some shredded napa cabbage.

That’s been my lunch these last two days. And it is *SO* fast to make! I usually roll up my “nori sandwiches” in the morning, cut them into 2 inch or 3 inch long pieces and I’m good to go. It’s takes hardly any time at all when I’ve prepped the carrots the night before. (Which is easy, because dinner usually means more prepping/chopping than anything I do in the mornings.)

For the last couple days, my colleagues have been eyeing my lunches too. I was sure yesterday that they were trying to figure out if I was eating sushi (with fish, etc) or not. And then today, a couple of my colleagues couldn’t resist. They had to ask about my lunch.

I think I’ve started a trend among my gluten-eating colleagues. LOL

They know I can’t eat bread, but when they saw my lunch, they wondered if I could eat rice. Of course, I can! I told them that my preference for these rice-free, dairy-free wraps was the amount of energy I feel for the rest of the afternoon. (Well, at least until 3:00 when I need to munch on a handful of almonds.) When I told them that I didn’t feel that after-lunch-tired, they rejoiced with me.

I don’t know why lunch sometimes makes me tired. I know what it was when I was eating gluten now, but I’ve been eating GF for years now and I still struggle with after-lunch dips in my energy. I think the days when I feel it the most is if I’ve eaten processed carbs – like white rice, etc. So, just as a test for myself…. I’m not eating any processed carbs for a while at lunch. And now I have lunch-buddies who will bring their wraps on Monday to join me. We’re going to see if it’s a teacher thing (we’re TIRED after the 100+ kids before lunch…LOL) or just a healthy eating thing. LOL. Whatever their motivation, it’s fun to have buddies on the trip with me.

Making a nori wrap “sandwich”.
These wraps are easy too. I scoop 1/4 of a soft avocado on to the nori and smear it around like you would if you were frosting a cake. Atop of that I lay 2 or 3 thin slices of smoked turkey breast. Then long julienned carrot strips and some shredded napa cabbage. Roll it all up tightly (Use the bamboo mats, if you have them OR use plastic wrap under your nori to use that to roll them up too). Slice them to fit your hand and/or your lunch box. I found that cutting my nori wraps in to thirds (about 2-3 inches in length for each piece) was ideal not only for my lunch box but also my hand/grip. But the time lunch rolls around, the nori is perfectly soft and delicious.

These wraps are very versatile and easy, easy, easy! AND, I might add, quite kid friendly. (At least they are very kid friendly in my family – all sides. Our nieces/nephews/friend’s kids LOVE eating nori strips for snacks… so having it for a sandwich? Perfect.)


What gluten free food gives you energy for your afternoons?

Happy Weekend All!


  1. I have that energy dip too! My latest lunch that seems to work is homemade yogurt and frozen fruit, sprinkled with (lots of) gluten free granola. The yogurt and frozen fruit last well in my Thermos and I bring the granola on the side.

  2. Those nori sandwich wraps are brilliant. Low carb and chock full of the health benefits of seaweed! You’ve done it again, Kate. Definitely adding those to my Whole Foods grocery list. :)

  3. I have all the ingredients for these Nori Wraps on hand. I can’t wait to whip some of these up. Thanks for the post!

  4. Great recipe, I will certaily add it to my secret recipe book. Thanx!

  5. I tried these this week with julienned zucchini strips instead of carrots. They were amazingly delicious and way easier than I thought! Thanks for the idea!

  6. Nori wraps…GREAT idea! Thanks, Kate! I’ve used romaine lettuce (strips cut off the middle rib) and sometimes cabbage leaves for years, but love nori and this looks much less messy :) As for energy level, I find that it helps me to eat the higher carb items for breakfast–breads, waffles, rice or even quinoa (regular cooked quinoa grain, 1/4 cup of craisins, 1 cup of almond milk–delish warm or cold!). Somehow they don’t seem to cause the fatigue when eaten early in the day like they do when eaten at lunch. To avoid the 3pm urge for a nap, I usually eat salads (romaine or cabbage, cucumbers, peppers, onion, broccoli raw or lightly steamed, jalapenos, zucchini…), fish or seafood, almond butter in celery, carrot sticks. Then 8-12 almonds or walnuts for 3pm break with a cup of green tea (which helped me break the soda habit).

  7. Perfect!
    I’ve been looking for a good alternative to horrendous GF bread.
    Nori wraps seems like it will work well.

  8. I eat these ALL THE TIME, and you will find that if you use a small cutting board and fold the bottom of your roll 1/3rd of the way too the top, Then you can roll them up very tight. On the top end I brush a little Soy sauce or just water, put in the cooler over night and then slice them and they will not unroll at all. I like to slice mine on a sharp angle has they look like very nice. I hope I gave a Little help, after 35 years in the Food Trade.
    Best Regards,

  9. Great idea! It’s like a giant sushi roll. I’m having this for lunch tomorrow.

  10. I was looking for nori wraps the other day to start making similar lunch wraps! You make them look absolutely delicious which means… grocery shopping today!! Thanks for a wonderful idea!

  11. I can’t wait to try this!! I have recently had to cut out wheat, dairy, soy, eggs, chicken, beef, yeast, and peas as my little one has food intolerances. It’s been 7 months and this is the first time I’ve found a good alternative for sandwiches!!! Thank you!

  12. missdarque says:

    I love making wraps with Nori. I have been doing tuna salad in them a lot, but I also really enjoy “lunchmeat” style sandwiches in Nori. It’s cheaper, healthier, more portable, and they taste great! No crumbling gluten free breads!

  13. redemption says:

    I make spring rolls with rice paper wrappers. (They sell these rolls at Whole Foods.) I put some warm water in a pie plate then soak one piece of rice paper at a time. As I pull one out of the water, I put another one into it. I buy cooked shrimp in the grocer’s freezer. I grab a handful out of the bag and soak them in hot water (that I’ve boiled in the micro) til the shrimp is thawed (just a few minutes). I then slice them in half. I put the rice paper on a cutting board then layer shrimp, shredded carrot, matchstick cucumbers, green onion strips, fresh basil, fresh cilantro and a sprinkle of salt (or GF tamari). I roll up the rice paper and filling in an eggroll fashion. I usually mix up a combo of peanut sauce and sweet chili sauce, and then dip the eggroll into it as I’m eating. They are quite filling and pretty healthy.

  14. This is so great!!! I put cream cheese with a sprinkle of wasabi powder as the spread. Thin Turkey with a dash of basil then Arugula instead of carrot sticks and added dried cranberries and it was awesome.


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