Iodine is an essential nutrient, Required for growth as well as regulating metabolism. For women, Iodine is especially important, as it is necessary for neonatal development. Although you don’t need a whole lot of iodine in your diet, it can be tricky to find, as it’s a mineral that is found mostly in the ocean. Iodine intake becomes especially important on a plant-based diet, since there are only a select few number of plants in which it resides.

If you’re on a plant-based diet, you might have trouble getting enough of this mineral. One way to ensure you’re getting enough iodine is through supplements, but it can be easy and delicious to get all your idone from the foods you eat. Please look over our list of the 15 best iodine-rich recipes!


1. Kelp Noodles in Peanut-Miso Sauce

Image Source: Kelp Noodles in Peanut-Miso Sauce

The crunchy texture of Koko Brill’s Kelp Noodles in Peanut-Miso Sauce is not like those of regular noodles, but delicious in it’s own way. They are versatile and can be used raw (they are considered a raw food), or heated in stir-fries.

2. Marinated Zucchini and Seaweed Salad 

Image Source: Marinated Zucchini and Seaweed Salad

This iodine-rich Marinated Zucchini and Seaweed Salad by Alejandra Olmedo is great as an appetizer, starter or accompaniment. It also gives a very refreshing marine flavor.

3. Seaweed Burgers

Source: Seaweed Burgers

Does this technically count as seafood? Alejandra Olmedo‘s Seaweed Burgers have a crispy texture and a very pleasant taste, and not at all heavy as it usually happens with seafood!

4. Spicy Seeded Herb Bread

Spicy Seeded Herb Bread
Source: Spicy Seeded Herb Bread

Seeds are often rich with iodine. These Spicy Seeded Herb Bread by Robin Runner  are made from almond meal and brown rice flour with flax and chia seeds added, it is packed with healthy fats. This bread is wonderful for breakfast, a snack, or as a companion to soups.


5. Chia Pudding With Blueberries

Chia Pudding With Blueberries
Source: Chia Pudding With Blueberries

Chia seeds provide a healthy dose of omega-3 as well as iodine, and hemp seeds are loaded with protein and omega-3. Other seeds like sunflower, safflower, and pumpkin have omega-3, but they have it in unfavorable ratios. This Chia Pudding With Blueberries by Judy Moosmueller is delicious. When left to soak, chia seeds release absorb liquid which softens them while thickening the liquid they were soaking in. This results in a pudding consistency, with all of the benefits of chia seeds! This recipe is sweet and nourishing while also being highly customizable.

6. Mung Bean Burger With Mushroom and Kale

Mung Bean Burger With Mushroom and Kale
Source: Maria Llamas

Beans, of course, are a great source of fiber and plant-based protein, but are also rich in iodine as well! This Mung Bean Burger With Mushroom and Kale by Maria Llamas have a meaty texture and rich and earthy taste.

7. Minted Quinoa, Corn, and Mung Bean Salad

Minted Quinoa, Corn, and Mung Bean Salad
Source: Minted Quinoa, Corn, and Mung Bean Salad

This Minted Quinoa, Corn, and Mung Bean Salad by Claire Ragozzino is a fantastic light salad. The herby bright notes of parsley and mint combine well with the freshness of the corn and sprouted Mung beans. Try this unique spin on a quinoa salad that will leave you feeling satisfied and balanced.

8. Blueberry Açaí Super Smoothie

Source: Blueberry Açaí Super Smoothie

Acai Berries are richer in polyunsaturated fatty acids than certain types of fish. This superfood is also filled with antioxidants which does amazing things for the immune system. This Blueberry Açaí Super Smoothie by Jennifer Strohmeyer  is a perfect choice.


9. Garlic and Onion Cashew Cheese and Lima Bean Toast 

Source:  Garlic and Onion Cashew Cheese and Lima Bean Toast

This slice of sourdough toast is just what you need when your body is craving a light bite to eat. It’s topped with a creamy garlic and onion cashew cheese spread and piled high with bright, lemony lima beans. Delicious and high in protein, this is perfect as a simple snack or light meal. Try Garlic and Onion Cashew Cheese and Lima Bean Toast by Alexandra Dawson.

10. Edamame Seaweed Salad 

Source: Edamame Seaweed Salad

Looking for a salad that’s more than lettuce? Give Melissa Tedesco‘s simple Edamame Seaweed Salad a try! Edamame and wakame seaweed are tossed in a sweet, umami dressing with notes of fresh ginger, then topped with a sprinkle of crunchy sesame seeds. This salad can be served as a light lunch or a side with dinner.


11. Wild Garlic and Seaweed Pesto 

Source: Wild Garlic and Seaweed Pesto

If you’ve never tried wild garlic, the flavor is similar to common garlic, but has a much more delicate flavor. In addition to that, the bulb, leaves, and flowers are edible. This Wild Garlic and Seaweed Pesto by Valentina Chiappa makes use of the leaves with wakame, nori, and sesame seeds to create a Japanese-Italian fusion pesto. Serve it over pasta, potatoes, or any vegetables of your choice.

12. Seaweed and Tofu Poke 

Source: Seaweed and Tofu Poke

Poke is a traditional Hawaiian dish made of Ahi Tuna. Molly Patrick‘s Seaweed and Tofu Poke uses tofu and seaweed tossed in ginger, lime, garlic, onions, and soy sauce. Wakame, which is a type of kelp, is also included in the dish. Enjoy this seafood-inspired dish nice and cold.

12. Chinese Seaweed Salad 

Source: Chinese Seaweed Salad

This Chinese Seaweed Salad by Joyce Gan is refreshing, healthy, and a great addition to a dinner of East Asian-inspired cuisine. With the homemade Chinese-style spicy dressing, you’ll definitely want to pile your plate up with a second helping.

13. Seaweed Salad With Toasted Sesame Dressing 

Source: Seaweed Salad With Toasted Sesame Dressing

This Seaweed Salad With Toasted Sesame Dressing by Rhea Parsons is a great place to get your iodine! Chewy ribbons of seaweed are coated in a sesame ginger dressing that’s so flavorful, you’ll want to lick the bowl!


14. Easy Seaweed Salad

Source: Easy Seaweed Salad

One cup of seaweed contains almost as much protein as a cup of lentils, and one gram of seaweed takes care of your iodine needs for the day. Not to mention all the B12 you can get. Heaven for vegans! Seaweed is also rich in a special kind of fiber.Maria Benoit‘s Easy Seaweed Salad turns into a gel in your stomach, keeping you feeling full longer. What’s not to love?

15. Mediterranean Baked Lima Beans

Source: Mediterranean Baked Lima Beans

Pavani Nandula‘s Mediterranean Baked Lima Beans are baked in a savory tomato sauce with vegetables, thyme, and oregano, and topped off with fresh cilantro and mint. It can also be served with pita, hummus, and olives as part of a mezze spread.

For more iodine-infused foods, we also highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!


Featured Image: Edamame Seaweed Salad