Seaweed

I love looking around my local Asian supermarket.  I found a whole section of seaweed and seaweed related products (though the products seem to contain lots of ingredients that are far removed from Paleo).  Seaweed is something I've never had at home before – and certainly haven’t cooked with – and I'm curious to try.

Seaweed is supposed to be a great source of iodine that is otherwise hard to obtain through diet, but which plays a crucial role in the thyroid.  It contains lots of different health promoting minerals.

I've been looking into what I can do with different types of Seaweed.  Apparently dulse granules can be sprinkled on many foods and nori can be used to make paleo wraps!  Kelp is supposed to be good as a snack on its own.

Next time I venture near the Asian grocery store, I'm definitely going to buy some!

Have you incorporated Seaweed into your diet?  What is a good type and dish to start experimenting with?  I’d be very interested to hear your seaweed comments, below!

Seaweed on a Paleo Diet: A Mineral-Rich Superfood from the Sea

When it comes to nutrient-dense superfoods, most Paleo conversations revolve around organ meats, bone broth, or fermented vegetables. But one of the most underrated and potent foods we can include is seaweed. It’s nutrient-dense, ancestral, and – when chosen carefully – can be a brilliant addition to a Paleo plate. In fact, seaweed and Paleo might be a better match than you’d expect.

Our hunter-gatherer ancestors who lived near coastlines and islands would have had access to sea vegetables, and many traditional cultures throughout Asia and the Pacific have relied on seaweed as a key source of iodine and trace minerals for generations. In Japan, Korea, the Philippines, and even traditional Scottish and Irish diets, seaweed has been used for its medicinal and culinary benefits for centuries.

Why Seaweed Is a Perfect Fit for Paleo

On a nutrient level, seaweed is remarkably aligned with the Paleo framework. Here’s why it deserves a place on your plate:

• Rich in iodine – A key mineral for healthy thyroid function and hormone regulation, especially important for people avoiding iodised table salt.
• High in trace minerals – Including magnesium, calcium, potassium, selenium, iron, and zinc – all crucial for metabolic and immune health.
• Source of fibre – Seaweed provides prebiotic polysaccharides that may help feed the beneficial bacteria in your gut.
• Natural umami flavour – Seaweed contains glutamates that add depth of flavour without additives, making it a great alternative to MSG-laden sauces.
• Low in carbs and calories – While still being nutrient-packed, seaweed is a lightweight but mighty ingredient in Paleo cooking.

As long as the seaweed product is free from industrial oils, added sugars, or preservatives, it’s generally considered Paleo-friendly and nutrient supportive.

Types of Seaweed You Can Try on a Paleo Diet

With such a variety available, especially in Asian grocery stores or health food shops, it helps to know your options. Here’s a guide to some of the most popular edible seaweeds and how they align with Paleo eating:

Nori

The most familiar seaweed – especially if you’ve ever eaten sushi. Nori comes in flat, paper-like sheets and is mild in flavour. Look for plain, unseasoned nori sheets without added sugar, soy sauce, or preservatives. These can be used to make Paleo wraps or quick snack chips. Toast them lightly and fill with roast chicken, avocado, and sauerkraut for a mineral-packed wrap.

Dulse

Dulse is a reddish-purple seaweed with a slightly salty, smoky flavour. It’s available as whole leaves or granules, which make an excellent seasoning sprinkled over eggs, roasted vegetables, or even grilled meat. Nutritionally dense and flavourful, dulse is a great way to enhance food without the need for salt or stock cubes.

Kombu

Thick and leathery, kombu is often used to infuse broths. It’s especially high in iodine and glutamic acid, so it creates a deep umami base. Try adding a piece of kombu to your bone broth or slow-cooked soups, then remove it before serving. It brings a savoury depth and amplifies mineral content without overwhelming the dish.

Wakame

Popular in Japanese miso soup, wakame has a mild taste and a slippery texture. It’s usually sold dried and needs to be rehydrated. Toss it through a salad with sesame oil and cucumber for a light Paleo side. Just be mindful of added dressings if purchasing pre-made versions.

Kelp

Kelp is a brown seaweed known for its high iodine content. It’s available as noodles (kelp noodles), powders, and flakes. Kelp noodles are a brilliant grain-free alternative for Paleo meals. They’re crunchy, neutral in flavour, and great with Asian-inspired sauces made from coconut aminos, sesame oil, and fresh herbs.

How to Use Seaweed in Paleo Cooking

Once you’ve stocked up on a few seaweed varieties, here are some practical ways to incorporate them into your Paleo lifestyle:

• Add dulse flakes to scrambled eggs or omelettes for a salty, mineral boost
• Wrap sliced roast chicken and avocado in nori for a quick seaweed roll
• Use kelp noodles as a base for cold noodle salads or stir-fries
• Toss rehydrated wakame into a cabbage slaw with apple cider vinegar and tahini dressing
• Add kombu to your next batch of slow-cooked bone broth for extra trace minerals

You can even blend nori or dulse into Paleo pâté or meatballs for an umami edge and added micronutrients.

Paleo-Friendly Seaweed Snack Ideas

If you’re trying to curb salty snack cravings, seaweed snacks can be a good swap – with a few caveats. Many commercial seaweed snack packs are roasted in seed oils (like canola or sunflower) and dusted with questionable flavourings. Always check the label and look for these criteria:

• Roasted in coconut oil or avocado oil (or ideally just toasted plain)
• No added sugar, wheat, or soy sauce
• Seaweed as the first and primary ingredient

You can also make your own at home! Simply brush nori sheets with melted coconut oil, sprinkle with sea salt or crushed garlic, and lightly toast them in the oven until crisp. Break into chips and store in an airtight jar.

Seaweed and Iodine: What You Need to Know

One of the key reasons seaweed is so beneficial on a Paleo diet is its iodine content – especially for people who don’t consume iodised salt or processed foods. Iodine is crucial for thyroid hormone production, metabolism, cognitive function, and hormonal balance.

But it is possible to overdo it. Some seaweed (especially kelp) is extremely high in iodine, and excessive intake can cause thyroid dysregulation – particularly in people with Hashimoto’s or other thyroid conditions.

Tips for safe iodine intake:

• Use seaweed in moderation – a few grams per day is usually enough
• Vary your sources – rotate dulse, nori, kombu, etc.
• If you have a diagnosed thyroid condition, check with your healthcare provider before supplementing with kelp or eating large amounts of seaweed

Seaweed Recipes for Your Paleo Kitchen

1. Paleo Seaweed & Avocado Wraps

• 2 nori sheets
• 1/2 avocado, sliced
• 1/2 cucumber, julienned
• Leftover shredded chicken or salmon
• Sprinkle of dulse flakes

Layer ingredients onto the nori sheet, roll tightly, slice, and enjoy immediately.

2. Seaweed Egg Scramble

• 3 eggs
• 1 tsp coconut oil
• 1 tsp dulse flakes
• Handful of spinach

Scramble eggs in coconut oil, add spinach until wilted, and stir through dulse flakes just before serving.

3. Bone Broth with Kombu

• 1 batch of slow-cooked beef or chicken bone broth
• 1 piece kombu (approx. 5cm)

Add kombu to your simmering broth in the last 30 minutes of cooking. Remove before serving.

Where to Buy Good-Quality Paleo-Friendly Seaweed

You’re on the right track exploring your local Asian grocery store – just be mindful of ingredients. Many packaged seaweed snacks and soup mixes contain MSG, gluten, soy sauce, or sugar.

Look for:

• Plain nori sheets with just “seaweed” listed as the ingredient
• Dulse flakes or whole leaf in resealable pouches
• Kombu from certified organic or clean sources
• Brands that focus on sustainability and wild harvesting

Alternatively, you can shop online at health food stores or Paleo-specific suppliers who vet their products. Try to choose seaweed from clean waters (e.g., Maine, Tasmania, or certified Korean/Japanese sources), and avoid anything with artificial additives.

Final Thoughts: Bringing Seaweed Into the Paleo Fold

If you’re new to seaweed, it can seem a bit strange at first – salty, chewy, and with a distinct oceanic flavour. But it’s well worth experimenting with. The nutritional benefits, flavour depth, and versatility make it a powerful addition to any Paleo kitchen.

Whether you’re tossing dulse on your eggs, using nori for a wrap, or trying kelp noodles in a stir-fry, seaweed can expand your ingredient repertoire and boost your micronutrient intake significantly.

Have you tried seaweed in your Paleo meals? I’d love to hear your favourite types and recipes in the comments below. Or tag me on Instagram if you’ve tried one of these ideas – I love seeing your creations!