Low Carb Peanut Kelp Noodle Salad

Let me introduce you to one of my favorite low-carb yet filling meal prep recipes – say hello to this spicy peanut and cucumber kelp noodle salad. It will quickly become part of your weekly rotation—it’s simple, delicious, and nutritious.

What are Kelp Noodles?

Kelp noodles are a type of noodle made from kelp seaweed. They have become increasingly popular with the rise of low-carb diets like keto and gluten-free diets like paleo.

How to make kelp noodles

First off – it would be very hard to make kelp noodles at home since it requires special equipment to process the kelp into noodles.

To make kelp noodles, it first has to be harvested.  It is thoroughly rinsed to remove salt, dirt and debris.

Then the kelp seaweed is processed into noodles, then packaged! Yes, it’s just that “simple.”

You’ll notice that straight out of the package the noodles are kinda dry, yet slightly malleable. If you’ve seen them in the store, you may have scratched your head and wondered how to prepare them.

 

How to prepare kelp noodles

A best practice is to soak the noodles in warm water to soften them for at least 10 minutes. Then drain them and they’re ready to toss into a recipe.

You can also add vinegar, baking soda or lemon to warm water. Why?

When you add alkaline compounds like these ingredients, they help break down the fibers in the kelp noodles. In essence, they soften the noodles by breaking down their structure. Think of the same process for beans and meat.

 

Kelp Noodle Nutrition

Again, most people love kelp noodles because they are considered low-carb and are extremely low-calorie. This type of algae or seaweed is naturally low in carbohydrates. Also, kelp noodles are gluten-free, making them a suitable substitute in recipes for those with celiac or gluten sensitivities or folks just wanting to try something different.

Generally here’s the nutritional profile for a 4-ounce (113g) serving:

• Calorie: roughly 10 calories (on the high end)
• Protein: < 1g
• Carbs: 2g
• Fat: < 1g
• Fiber: < 1g
• Vitamins/minerals: iodine, calcium, iron

Remember these numbers will vary depending on the brand and processing method.

 

Kelp Noodles vs Shirataki Noodles in Recipes

I prefer kelp noodles because of their neutral flavor but mainly because the sauce clings better to them than shirataki noodles.

Since shirataki noodles are made from konjac yam flour, in noodle form they are more gelatinous and slippery so sauce slides off them.  Kelp noodles are porous, allowing them to absorb sauces more effectively.

Lastly, kelp noodles are more nutrient and vitamin-dense even though the calories and carbohydrate amounts are nearly identical.

 

What do kelp noodles taste like?

For me, kelp has a neutral flavor, while others say they can detect subtle hints of the sea, similar to the flavor of other seaweeds.

But who knows? Maybe thinking that you’re eating seaweed causes you to “detect” a seafood flavor.

 

How do you make peanut kelp noodle salad

Add the noodles to a bowl and add hot, not boiling, water and a tablespoon of baking soda. (Alternatively juice from a lemon or tablespoon of vinegar)

Soak for 10 – 20 minutes.

Add the ingredients for the sauce to a mixing bowl or cup and whisk together. If it is too thick, add tablespoons of water until you reach you’re desired consistency. If it is too thin, add teaspoons of powdered peanut butter. Keep in mind – the sauce will thicken as it cools and chills in the fridge.

Prep the cucumber. Slice the cucumbers into small pieces and cut them on the bias.

Drain the noodles and add them to a bowl or sealable container. Add cucumbers and sauce.

Toss together then place in the fridge to chill for at least 20 minutes.

Enjoy!  You’ll love them!

You can add bites of your favorite lean protein to make it heartier and even more nutrient-dense.