Low FODMAP Seaweed Salad

Jump to Recipe

Enjoy the refreshing crunch of rehydrated wakame mixed with sesame oil, soy sauce, and a hint of citrus. This IBS-friendly salad comes together in minutes and is great for meal prep. It’s free from high-FODMAP ingredients like shallots or garlic, yet still packed with savory, onion-free flavor using chives and green onion tops. A great bloating-free side dish or light lunch.

Ingredients Needed:

• 35 g dried cut wakame: rehydrates quickly and adds great texture.
• 600 ml water: room temperature, for soaking.
• 1 tablespoon fresh chives: finely chopped, Low FODMAP onion flavor.
• 1 knob fresh ginger: microplaned, adds mild spice and is gut-friendly.
• 2 green onions (green tops only): finely chopped, avoid white parts.
• 2 tablespoons soy sauce: use gluten-free tamari if needed.
• 2 tablespoons toasted sesame oil: for a deep nutty flavor.
• 1 tablespoon yuzu or lemon juice: for a fresh citrus note.

How To Make Low FODMAP Seaweed Salad:

Soak the Wakame:
Place dried wakame in a large bowl. Add room temperature water and let it soak for 10 minutes. Drain off any extra water once softened.

Add the Flavors:
To the drained wakame, add chopped chives, ginger, green onion tops, soy sauce, sesame oil, and yuzu or lemon juice.

Mix and Chill:
Stir everything well to combine. Serve immediately or refrigerate for 6+ hours for deeper flavor.

Recipe Tips:

• Always use only green tops of green onions — white parts are high FODMAP.
• Chives are a safe way to add onion flavor without triggering symptoms.
• Wakame expands a lot — a little goes a long way!
• Letting it chill enhances the umami flavor.

How to Store & Reheat:

• Room Temperature: Not recommended — refrigerate promptly.
• Fridge: Store in an airtight container up to 4 days.
• Freezer: Not recommended — texture changes after thawing.

Nutrition Facts (per serving):

• Calories: 53
• Sodium: 420mg
• Protein: 1.4g
• Fat: 4.5g
• Carbs: 2.2g
• Fibre: 1.1g
• Sugar: 0.2g

FAQs:

Is seaweed Low FODMAP?
Yes, seaweed like wakame is Low FODMAP and safe in normal portions.

Can I use shallots on a Low FODMAP diet?
No, shallots are high in fructans. Replace with chives for a Low FODMAP-safe option.

Is soy sauce allowed on Low FODMAP?
Yes, in small servings. This recipe uses a Low FODMAP amount per serving.

What part of green onions is Low FODMAP?
Only the green tops. The white bulb is high FODMAP and should be avoided.

Can I prep this salad in advance?
Yes! It tastes even better after chilling for a few hours.

Try More Recipes:

• Low FODMAP Pineapple Juice
• Low FODMAP Pho
• Low FODMAP Lemonade