Easy Kelp Noodle Salad with Peanut Sauce
Looking for a light, nutrient-packed, and easy kelp noodle salad with peanut sauce or a Thai noodle salad with peanut sauce? This vibrant salad features crunchy kelp noodles, raw veggies, and a delicious creamy peanut sauce dressing that brings bold flavors inspired by Asian cuisine. This recipe has become a go to summer dinner salad recipe in our family. It pairs beautifully with grilled Thai peanut chicken or steak. Or it so nutrient packed that it can easily be a meal on its own!
If it is your first time trying kelp noodles, this recipe is a great place to start. The simple mix of carb-free kelp noodles, crisp vegetables, and homemade peanut sauce creates a perfect salad that is satisfying, healthy, and incredibly flavorful.
This blog posts may contain affiliate links. Please see my disclosure policy.
Why You Will Love This Kelp Noodle Salad
This healthy Thai noodle salad with peanut sauce checks all the boxes for anyone looking for healthy food that tastes amazing.
- Low carb, gluten free, and vegan friendly
- Made with whole foods and raw veggies
- Packed with essential vitamins and vitamin C from fresh vegetables
- Naturally low calorie yet filling
- Ready in under 30 minutes
- Loaded with crunchy kelp noodles and a nice crunchy texture
- The combination of flavors from the crisp vegetables, sesame oil, lime, and peanut butter makes every bite incredibly satisfying.
Kelp Noodle Salad With Peanut Dressing Recipe
For the Salad
1 package kelp noodles (12 oz I use the Sea Tangle Brand)
1 tsp baking soda
1 lemon for lemon juice
1 cup shredded purple cabbage
1 large carrot, julienned
1 red bell pepper, thinly sliced
1 cucumber, julienned
½ cup edamame optional
2 tablespoons chopped cilantro
2 tablespoons green onions, chopped
1 tablespoon sesame seeds
For the Delicious Creamy Peanut Dressing
1/3 cup creamy natural organic peanut butter
2 tablespoons tamari (you can use soy sauce if you don’t have a gluten allergy or coconut aminos if you have a soy allergy)
1 tablespoon rice vinegar
1 tablespoon lime juice
1 tablespoon pure maple syrup
1 tsp fresh ginger
1 garlic clove, minced
3-4 tablespoons water to thin
This homemade peanut sauce delivers bold flavors that perfectly complement the crunchy noodles and fresh vegetables.
Kelp Noodle Salad Instructions
Step 1: Prep the kelp noodles
First, rinse the noodles in a strainer to remove the packing liquid (if packed in water).
Then, place the kelp noodles in a bowl. Cover with hot water or room temperature water. Add the juice from ½ lemon and 1 teaspoon baking soda. Let them sit for 10-15 minutes. Then massage the noodles gently for 1 to 2 minutes.
Finally, rinse thoroughly in cold water.
This process softens the noodles and helps transform their naturally crunchy noodles texture into shorter strands with a softer texture.
Step 2: Make the homemade peanut sauce
In a small bowl, whisk together peanut butter, soy sauce or tamari, rice vinegar, apple cider vinegar, lime juice, pure maple syrup, sesame oil, and garlic.
Add water slowly until the delicious creamy peanut dressing reaches your desired consistency.
Step 3: Prep the vegetables
Thinly slice the purple cabbage and red bell pepper. Julienne the carrot and chop the cucumber, cilantro and green onions.
If desired, cut the kelp noodles into shorter strands with kitchen scissors for easier eating.
Step 4: Assemble your salad
In a large bowl combine: spinach, then softened kelp noodles, cabbage, carrot, bell pepper, cucumber, cilantro, green onions, and avocado
Pour the dressing over the salad and toss until everything is evenly coated.
You can also divide the salad into individual bowls and top each with sesame seeds if desired
Tips for the Best Kelp Noodle Salad
- Do not skip the soaking step. It gives the noodles a softer texture and makes them easier to eat.
- For extra protein, add grilled tofu or Thai grilled chicken
- The peanut dressing stores well in the fridge for up to 5 days and works great on rice noodle bowls or stir fries.
- If the noodles seem long, cut them into shorter strands with kitchen scissors for easier eating.
What Are Kelp Noodles Made From? Edible Brown Seaweed Explained
Kelp noodles are made from edible brown seaweed, a type of sea vegetable harvested from the ocean. Unlike traditional noodles such as rice noodles, kelp noodles contain almost no carbohydrates. These translucent noodles are often found in health food stores and specialty markets. They are popular among people following: plant-based diets, keto diets, paleo diets, and raw food diets.
Because kelp is a gold mine of minerals, these noodles provide several health benefits including iodine and other essential vitamins.
Health Benefits of Kelp Noodles and Sea Vegetables
Kelp noodles are becoming increasingly popular in healthy food and whole foods recipes because they are:
- Kelp noodles contain beneficial minerals and trace nutrients including iodine, calcium, magnesium, iron, potassium, zinc, manganese, and small amounts of vitamin K to support overall wellness.
- naturally low calorie and low in carbohydrates compared to traditional pasta or rice noodles
- made from edible brown seaweed, a nutrient-rich sea vegetable packed with trace minerals
- contain naturally occurring iodine, which helps support healthy thyroid function
- naturally gluten free and grain free
When paired with fresh vegetables, they create a nutrient-dense meal that is both light and satisfying.
Easy Kelp Noodle Salad with Peanut Sauce FAQs
Are kelp noodles healthy?
Yes. Kelp noodles are made from edible brown seaweed, which is a type of sea vegetable rich in minerals and essential vitamins. They are naturally low calorie, gluten free, and popular in plant-based diets and other healthy food lifestyles.
How do you soften kelp noodles?
To soften crunchy kelp noodles, soak them in a bowl of hot water with lemon juice and a small amount of baking soda. Massage the noodles gently and let them sit for a few minutes. Then rinse them with cold water. This helps create a softer texture.
Do kelp noodles taste like seaweed?
Kelp noodles have a very mild flavor and mostly take on the taste of the sauce they are paired with. In this kelp noodle salad, the homemade peanut sauce adds bold flavors that make the dish incredibly delicious.
Where can I buy kelp noodles?
Kelp noodles are usually available at health food stores, Asian grocery stores, and many online retailers. One of the most common brands you will see is Sea Tangle brand.
Could I use different noodles for this salad?
Yes. If you do not have kelp noodles, you can substitute rice noodles, glass noodles, or soba noodles. Keep in mind that crunchy kelp noodles have a unique texture and are naturally low calorie and low carb, so the flavor and texture of the salad may change slightly depending on the noodles you use. But if you’re primarily looking for a Thai noodle salad with peanut sauce recipe and don’t have kelp noodles on hand, then you can absolutely substitute.
Final Thoughts
This kelp noodle salad is one of those delicious recipes that proves healthy food can still be incredibly satisfying. The simple mix of carb-free kelp noodles, crisp raw veggies, and a delicious creamy peanut dressing creates a dish full of bold flavors and texture.
Whether you are exploring sea vegetables for the first time or already love kelp noodles, this salad makes an easy lunch, meal prep option, or light dinner.
More Reader Favorite Salad Recipes
If you enjoy this kelp noodle salad, try some of these other fresh and flavorful salads:
Autumn Harvest Kale and Butternut Squash Salad
Beet & Arugula Salad
Authentic Greek Salad
I hope you give this Authentic Greek Salad a try! It is so delicious and nutritious AND so easy to make.
If you do give this recipe a try, I want to know! Leave a star rating and review below. Or you can snap a photo & tag @wholisticmandy on Instagram. Your reviews help support this blog and make it possible for me to continue to create the recipes you know and love.
Easy Kelp Noodle Salad with Peanut Sauce
Ingredients
- 3 cups spinach or green of choice
- 1 package kelp noodles
- 1 red pepper
- 3/4 cup purple cabbage
- 1 cup broccoli chopped
- 1/2 cup cucumber
- 1/2 cup cilantro
- 1/2 cup peeled carrot
- 1 organic avocado
- chopped cilantro measure with your heart
- handful chopped fresh mint
Peanut Dressing
- 1/3 cup creamy organic peanut butter
- 1 tbsp rice wine vinegar
- 1 tbsp fresh lime juice
- 3-4 tbsp water
- 2 tbsp tamari you can use coconut aminos if you have a soy allergy or soy sauce if you don't have a gluten or soy allergy
- 1 tbsp pure maple syrup
- 1/2 tsp fresh ginger grated
- 1 clove garlic pressed
Kelp Noodles
- 1 tsp baking soda
- 1/2 lemon juiced
Instructions
Prep the Kelp Noodles
- First, rinse the noodles in a strainer to remove the packing liquid (if packed in water).1 package kelp noodles, 1 tsp baking soda, 1/2 lemon
- Then, place the kelp noodles in a bowl. Cover with warm water. Add the juice from ½ lemon and 1 teaspoon baking soda. Let them sit for 10-15 minutes. Then massage the noodles gently for 1 to 2 minutes.
- Rinse thoroughly in cold water and pat dry
Make The Homemade Peanut Sauce
- In a small bowl, whisk together peanut butter, tamari, rice vinegar, lime juice, pure maple syrup, and garlic.Add water slowly until the delicious creamy peanut dressing reaches your desired consistency.1/3 cup creamy organic peanut butter, 1 tbsp rice wine vinegar, 1 tbsp fresh lime juice, 3-4 tbsp water, 2 tbsp tamari, 1 tbsp pure maple syrup, 1/2 tsp fresh ginger, 1 clove garlic
Prepare Your Vegetables
- Chop the cucumbers and broccoli into chunks, chop the red bell pepper and purple cabbage into thin slices, and peel your carrot. Chop the mint and cilantro. Prep the avocado1 red pepper, 3/4 cup purple cabbage, 1 cup broccoli, 1/2 cup cilantro, 1/2 cup peeled carrot, handful chopped fresh mint
Assemble The Kelp Noodle Salad
- Now build the salad beginning with spinach. Then add prepared kelp noodles. Layer on all of the chopped vegetables.3 cups spinach or green of choice
- Pour the dressing over the salad and toss until everything is evenly coated. You can also divide the salad into individual bowls if you prefer
Garnish & Serve
- Sprinkle with sesame seeds, cilantro, and mint. Serve immediately. This refreshing dish makes the perfect salad for warmer months.
2 Comments