Easy Seaweed Salad Recipe (Wakame)
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This seaweed salad recipe is packed with nutrients, has a delightful chewy texture, and works beautifully as one of your go-to side dishes, in poke bowls, alongside sushi rolls, or even with miso soup.
If you’ve ever tasted a Japanese seaweed salad at your favorite Japanese restaurant, you know just how refreshing, savory, and flavorful it can be. The mix of textures and the unique umami taste make it a standout side dish in Japanese cuisine.
The good news is you don’t have to wait for your next restaurant visit to enjoy it. You can make this easy seaweed salad recipe at home using simple ingredients found at Asian markets—or even at many grocery stores across the United States.
Before I lost 125 pounds and began enjoying a vegan diet, I wasn’t an adventurous eater. Now I enjoy trying new things, and the first time I had seaweed salad, I was hooked. It’s fresh, tangy, and packed with nutrients.
But, before I show you how to make this easy seaweed salad recipe, please take a quick second to subscribe to the Intentionally Eat newsletter. It contains delicious recipes and tips to help you live your healthiest life, plus you’ll get a free Snacks & Smoothies Mini-Cookbook full of incredible plant-based snack recipes!
Health Benefits of Seaweed
Seaweed is a super food that offers a long list of benefits:
- Supports thyroid function (thanks to iodine)
- Rich in vitamin C, minerals, and amino acids
- Provides fiber and antioxidants
- Seaweed supports healthy skin, digestion, and overall wellness
Check out this article for 10 Surprising Health Benefits of Seaweed.
Ingredients
There are many different types of seaweeds. For this Japanese wakame salad, we’ll use wakame, a dark green edible seaweed often sold dried. Other varieties of seaweed, like kuki wakame, dried kelp, or sea grapes, can be swapped in for a fun twist.
- Dried wakame seaweed
- Soy sauce or coconut aminos for a soy-free option
- Sesame oil
- Rice vinegar
- Ginger powder
- Miso paste
- Sesame seeds
- Red pepper flakes
- Optional: a little bit of mirin, green onions, or hot oil for extra flavor
How to Make This Seaweed Salad Recipe
Here’s a step-by-step guide on how to make this easy seaweed salad recipe:
Step 1: Soak the Seaweed
The first step is rehydrating your dried seaweed. Place it in a large bowl and cover with cold water (or room temperature water). Let it soak for about 10 minutes until it becomes a leafy green with a chewy texture.
Drain and gently squeeze out excess water. This prep work helps avoid a soggy salad.
Step 2: Make the Dressing
This simple Asian dressing is the best way to highlight the natural flavor of seaweed. In a small bowl, whisk together:
- Soy sauce or coconut aminos
- Sesame oil
- Rice vinegar
- Ginger
- Miso paste
- Red pepper flakes
- Optional: Add a dash of hot oil for heat
Step 3: Toss & Serve
Add the drained wakame to the dressing. Sprinkle in sesame seeds, green onions, and toss gently to coat every strand.
Serve immediately or store in an airtight container for up to 3 days. The flavors will deepen, making it even better the next day.
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Sticky Sesame Oyster Mushroom Recipe
Tips, Variations, and Serving Ideas
This easy recipe is perfect for home cooks who want the flavors of Japanese cuisine without a trip to the restaurant. It’s quick, packed with the health benefits of seaweed, and requires just a small amount of simple ingredients.
- Seaweed salad mix: You can find different types of seaweeds for variety from Asian grocery stores or a Japanese market.
- Seaweed soup: If you have a lot of seaweed, save some for a quick seaweed soup with this homemade bouillon substitute.
- Extra flavor: Add a little bit of miso paste, sriracha, or tomato paste to the dressing.
- Storage tip: Always use an airtight container to preserve freshness.
Carbs in Seaweed Salad
Seaweed salad is naturally low in carbohydrates, making it a great option for those watching their carb intake. Most of the carbs in seaweed come from fiber, which supports digestion and helps keep you full without spiking blood sugar levels.
Depending on the recipe and added ingredients like soy sauce or sweeteners, a serving can have anywhere from 5–10 grams of carbs, much of it from nutrient-rich sea vegetables. This makes it a light, nutrient-dense choice for a side dish or snack.
This seaweed salad recipe has only 3 net carbs per serving.
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Easy Seaweed Salad Recipe (Wakame)
Ingredients
- 1/2 cup dried wakame seaweed
- 2 Tbsp soy sauce or coconut aminos
- 1 Tbsp sesame oil
- 1 Tbsp rice vinegar
- 1 Tbsp sesame seeds
- 1 tsp ginger powder
- 1 tsp miso paste
- 1 pinch red pepper flakes
Optional
- 1-2 Tbsp green onions, sliced
- a drizzle of chili oil
Instructions
- Step 1: Soak the Seaweed: Place it in a large bowl and cover with warm water (or room temperature water). Let it soak for about 10 minutes until it becomes a leafy green with a chewy texture.
- Step 2: Make the Dressing: In a medium bowl, add soy sauce, sesame oil, rice vinegar, ginger, red pepper flakes, miso paste, and optional chili oil and whisk together.
- Step 3: Drain, Toss, & Serve: Drain the seaweed and gently squeeze out excess water. Add the drained wakame to the dressing. Sprinkle in sesame seeds, green onions, and toss gently to coat every strand.Serve immediately or store in an airtight container for up to 3 days.
Notes
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- Nutritional Information is only an estimate. The accuracy of this recipe may differ depending on the ingredients you use. While exact values vary depending on your amount of seaweed and dressing, wakame is low in calories but high in minerals, especially iodine, magnesium, and calcium. It also provides amino acids, making it a great option for plant-based eaters.
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Nutrition
Before I say goodbye, I encourage you to take a moment to find out how I went from obese to 125-pound lighter -and how you can reach your goals, too!
Hungry for more? Check Out These Recipes
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About The Author
Although Cindy has lost 125 pounds, her path to success was not easy. Go here to read her incredible story, “From Morbidly Obese to Losing 125 Pounds and Becoming a Health Coach.” If you want to send Cindy a quick message, visit her contact page here.
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I hope you enjoyed this seaweed salad recipe and that you found it delicious!
Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.
