This Wakame Wellness Bowl is a twist on a wakame bowl I used to order at a former cafe in Moab, Utah. Like most of their customers, I completely butchered the pronunciation. (It’s wah-KAH-meh, for the record.) Additionally, like a lot of their customers, I loved it!
Wakame’s briny, savory character brought the entire bowl to life. I later served my homemade version to my cousin—who openly hates seaweed—and even she loved it. That’s when I realized: wakame isn’t just good for you. It can be delicious, even for skeptics.
Why Seaweed Is Worth Adding to Your Diet:
Seaweed, especially brown seaweeds like wakame, is one of the most mineral-rich foods on the planet. It contains iodine, calcium, potassium, magnesium, iron, vitamin A, and omega-3 fatty acids. Wakame in particular is milder and more flavorful than many other types, making it an easy entry point for the seaweed-curious.
For those with Hashimoto’s thyroiditis, seaweed may be one of the safest ways to support iodine levels naturally. While iodine supplements can aggravate autoimmune thyroid conditions when given in excess, whole-food sources like wakame offer a more balanced and bioavailable approach. (As always, individual tolerance varies and clinical guidance is ideal.)
If you’re looking for better thyroid support, bone health, or a natural boost in daily trace minerals, this is one ingredient worth getting to know. Plus, unlike powdered greens or processed supplements, seaweed is a whole food that has nourished coastal cultures for centuries.
For more about seaweed types and sourcing, check out this helpful Guide to Seaweed from Mountain Rose Herbs.
The Wakame Wellness Bowl Recipe
Originally, this wakame wellness bowl was vegetarian (made with eggs). However, I’ve added flexible options so you can make it grain-free, low-histamine, paleo, autoimmune protocol (AIP), plant-based, or pescatarian to fit your needs.
Based on this philosophy, I created this colorful nourish bowl offering numerous options to nourish your body and soul—whatever your dietary preferences or needs.
Flexible Base Option:
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- Brown rice (for a classic nourish bowl feel)
- Root veggie hash (for AIP and grain-free)
- Quinoa (for more protein)
Protein Options:
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- Scrambled eggs (traditional)
- Wild-caught salmon (AIP and pescatarian variation)
- Natto or natto powder (plant-based option)
Veggie Options:
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- Sautéed scallions and carrots
- Mushrooms
Flavor & Garnish Options:
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- Fresh cilantro
- Sesame seeds
- Avocado
- Coconut aminos (suitable for most diets) or a gluten-free tamari
- Pickled ginger (not low-histamine)
Tips for Cooking with Wakame:
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- A little goes a long way! 3 to 5 grams of dried wakame expands significantly.
- Always soak it before use and discard soaking water.
- Store unused dried wakame in an airtight container away from humidity.
Frequently Asked Questions
Is wakame safe for people with thyroid issues like Hashimoto’s?
Yes—when used in moderation and from whole-food sources. Unlike high-dose iodine supplements, wakame offers a natural balance of iodine and trace minerals that may support thyroid health. However, individual tolerance varies, so it’s always best to work with a practitioner if you have Hashimoto’s or other autoimmune conditions.
Where can I find good quality wakame?
Look for organic or wild-harvested wakame with no additives or preservatives. You can often find it at natural food stores, Asian markets, or online. I source it from Mountain Rose Herbs.
Can I make this recipe low-carb or keto-friendly?
Yes! Swap the brown rice or quinoa with cauliflower rice. Use eggs or salmon for the protein option and skip the honey in the sauce—or use a small amount of monk fruit or stevia instead.
Does this recipe work for AIP or low-histamine diets?
Yes, it can! For the AIP (Autoimmune Protocol) diet, simply choose a root veggie base, use salmon for protein, and omit the sesame oil and sesame seeds. For a low-histamine diet, omit the pickled ginger, avocado, and apple cider vinegar if needed. Additionally, always use freshly cooked rice, as leftover rice can be higher in histamines. This way, you can enjoy a nourishing bowl that fits your dietary needs!
How should I store leftover wakame?
Once soaked, wakame should be used within 1–2 days. Store it in an airtight glass container in the fridge and discard the soaking water. For best results, only rehydrate what you plan to use right away. Dried wakame lasts several months when stored in a cool, dry place away from humidity.
Can I freeze this bowl?
Freezing is not recommended once the wakame has been added. The texture becomes overly soft and unpleasant when thawed. For meal prep, consider storing the base, protein, sauce, and veggies separately—then rehydrate the wakame and assemble just before serving.
Final Thoughts
Unfortunately, seaweed is one of those overlooked ingredients that deserves a place in your kitchen. With the right preparation, it becomes something crave-worthy—not just medicinal. Try this wakame wellness bowl and make it your own. Either way, you’re getting a mineral-rich, deeply satisfying, and customizable meal that embodies the spirit of the Anti-Inflammatory Rainbow Diet.
And if your cousin hates seaweed? Serve them this. You just might change their mind.
Wakame Wellness Bowl
Ingredients
- 3 tablespoons olive oil, or ghee (plus more for cooking the protein)
Base (choose one):
- 4 cups cooked brown rice, (See Notes)
- 4 cups cooked frozen root vegetable hashbrowns, (grain-free, AIP)
- 4 cups cooked quinoa, (higher protein - See Notes)
Protein (choose one):
- 8 large eggs, beaten (vegetarian)
- 4 wild-caught salmon fillets, 4 to 5-ounces each (pescatarian)
- 4 natto patties, (plant-based)
Vegetables
- 2 ounces dried wakame
- 2 small carrots, shredded
- 4 scallions, thinly sliced
- 4 mushrooms, chopped
Sauce
- 2 cloves garlic, minced
- 1- inch ginger, peeled and minced
- 2 tablespoons coconut aminos, (or gluten-free, low-sodium tamari)
- 2 tablespoons raw local honey
- 3 teaspoons sesame oil
- 2 teaspoons raw apple cider vinegar, (See Notes)
- 4 tablespoons olive oil, divided
- 1 teaspoon natto powder, (optional)
Garnish
- 4 sprigs fresh cilantro, chopped
- 3 tablespoons sesame seeds, (black and/or white)
- Pickled ginger, (See Notes)
- 1 avocado, (See Notes)
Instructions
- Cook the rice, quinoa, or hashbrowns according to the package instructions. Using a rice cooker or instant pot may speed things up.
- In a small bowl or cup, cover the wakame with filtered hot water and let it soak until you need it. If your wakame is in large pieces, crumble it a bit.
- In another small bowl, whisk the garlic, ginger, coconut aminos, vinegar, honey, sesame oil, and 3 tablespoons of olive oil. If you want your sauce smoother, you can blend it in a small food processor or blender. Set aside.
- In a medium skillet over medium-high heat, heat 1 tablespoon of olive oil until hot, but not smoking. Add the scallion, carrot, and mushrooms. Sauté for 3 or 4 minutes while stirring frequently until the scallions are fragrant. In the same skillet with the sautéed vegetables, proceed with cooking the eggs or warming the natto patties. Once the salmon is done, flake it into the skillet with the sautéed vegetables.
For Egg Protein:
- Using the same skillet, reduce the heat to medium-low, and add the egg to the vegetables. Let them cook less than a minute until the bottom starts to set up. Then, pull a silicon spatula across the bottom of the pan to form large curds. Be sure to scrape the eggs off the bottom and sides of the pan to prevent them from overcooking and drying out. Continue cooking for about 3 to 5 minutes, while occasionally folding and stirring the eggs. Cook just until the eggs are set or mostly set for a soft, creamy scramble. Turn the heat off.
For Natto Patties:
- Warm pre-cooked patties in the skillet with the vegetable mixture for 2 to 3 minutes, or until heated through.
For Salmon:
- Preheat oven to 375°F (191°C). Pat 4 wild-caught salmon fillets dry and brush generously with olive oil. Season with sea salt and black pepper. In a separate oven-proof skillet (such as cast iron) sear the fillets over medium-high heat, top-side down for 2 to 3 minutes. Flip so the skin side is down, then transfer the skillet to the oven. Bake uncovered for 15 to 20 minutes, or until the internal temperature reaches 145°F and the salmon flakes easily with a fork. Let cool slightly, then flake and add to skillet with the veggie mixture.
To Assemble:
- Drain the unabsorbed water from the wakame. Stir it into your base.
- Portion the base between deep serving bowls. Put the protein and veggies over the base. Drizzle with sauce and garnish with cilantro and sesame seeds. If using, arrange pickled ginger and sliced avocado to one side on top.