Wakame Seaweed Salad with Cucumber

🔍 Quick Look: Seaweed Cucumber Salad

• ⏱️ Prep Time: 10 minutes
• 👥 Servings: 3
• 📊 Calories: ~35 kcal (based on nutrition panel)
• 👩🏽‍🍳 Flavor Profile: Refreshing, tangy, savory, and umami-rich with crisp cucumber.
• 💪🏼 Nutrition: Approximately 100-300 mcg iodine per serving
• ⭐ Difficulty: Easy - ready in less than 15 minutes with minimal prep and no fancy equipment needed.

👩🏽‍⚕️ Nutritionist's Note

Is seaweed salad healthy?

Seaweed salad can be a healthy addition to your diet when eaten in moderation. Wakame is low in calories and provides minerals, fiber, and iodine, a nutrient needed for thyroid hormone production.

Wakame is generally not as extremely high in iodine as some kelp varieties, especially kombu, which can contain very concentrated amounts. That makes wakame a more moderate choice for a seaweed salad, but portion size still matters because iodine levels vary by brand, harvest location, and seaweed type.

Seaweed can also absorb heavy metals from the water where it grows. Hijiki is the variety most often flagged for higher inorganic arsenic, so I do not use hijiki for this recipe. I prefer wakame from a reputable brand and enjoy it as a side dish, not a daily main course.

If you have thyroid disease, are pregnant, take thyroid medication, or eat seaweed very often, check with your healthcare provider about the right amount for you.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

• Dried wakame: Use 50 grams dried wakame, which is about 1 ½ to 2 loosely packed cups depending on the brand and cut.
• Cucumber or noodles: Thinly sliced cucumber adds crunch and freshness. Persian, English, or mini cucumbers work best because they have thinner skin and fewer seeds. Or use noodles for a more substantial side.
• Miso: Adds deep savory flavor and makes the dressing taste more complex. White or mellow miso works best here.
• Low-sodium tamari: Adds saltiness and umami. Use low-sodium tamari to keep this seaweed cucumber salad from becoming too salty.
• Mirin: Adds mild sweetness and helps balance the vinegar, lime, and tamari.
• Rice vinegar and lime juice: To give the dressing that classic tangy flavor, and lime juice to make it taste extra fresh.
• Sesame seeds: Add calcium and nutty flavor and texture.

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

• Tamari: Use soy sauce for a similar umami flavor, or coconut aminos for a sweeter soy-free option.
• Lime juice: Use more rice vinegar instead.
• Mirin: Use date sugar, maple syrup, or date syrup for sweetness if needed.
• Red chili pepper: Use jarred Calabrian chili peppers, chili flakes, chili crisp, or sambal for heat.
• Ginger: Use a dash of ginger powder instead as needed.

✔️ Storage & Meal Prep Tips

These simple steps help preserve freshness and flavor:

• Store leftover wakame seaweed salad in an airtight container in the refrigerator for up to 3 days.
• The cucumber will soften as it sits, but the flavor gets even better after chilling. Toss before serving.

🥒 More Salads with Cucumber

This Edamame Cucumber Salad is loaded with essential amino acids, fiber, and flavor.

My Gluten-Free Tabouleh is a wholesome twist on the classic Middle Eastern recipe, with protein-rich quinoa replacing traditional bulgur.

Make this Easy Tomato Cucumber Salad. It's healthy, light, and refreshing. 

Try making Korean Salad with cucumber (Oi Muchim). It's crunchy, flavorful, and easy. 

⚖️ Convert the Recipe to Metric (g & mL)

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