Easy Seaweed "Egg Drop" Soup [Low Carb]

This is a really easy, quick soup that I even make for breakfast on chilly mornings. Organic sea vegetable like kelp or dulse provide a wide array of vital minerals and nutrients, especially natural iodine. Iodine is necessary for proper function of the thyroid and has been shown to strongly benefit those with hypothyroidism. Note that too much iodine can actually block the thyroid function, so (as always) use common sense and eat it in moderation.

Sea vegetables offer high fiber, iron, calcium, vitamin C, B vitamins (pantothenic acid, riboflavin, folate), zinc, copper, and vitamin K, magnesium and manganese. Many to all of these vitamins and minerals are lacking for Celiacs and others with malabsorption issues. Nutrion Data information for kelp is here, but there are many other varieties of seaweed with fantastic health benefits. A great simple guide to the different kinds of seaweed is at World's Healthiest Foods. Their recipe for shitaki mushroom and seaweed soup is pretty good, but I prefer more protein; I replace mushrooms with free range eggs in the recipe below. If you are vegan or just don't do eggs, their soup might appeal to you more. This is my version of egg drop soup without the cornstarch (just extra carbs to thicken it). If you are concerned with glycemic index and carb count, try arrowroot as a thickener.

2 c. water
2 c. low sodium organic vegetable broth* (we use Pacific brand since it is gluten free and vegan)
~4 T. organic kelp/sea vegetable flakes
2 free range eggs, scrambled in bowl
dash sea salt and pepper
1 t. minced fresh ginger

Combine water and broth in a medium pot. Turn up the heat to get the water boiling. In the meantime, whip the eggs in a separate bowl. I sometimes whisk my eggs with coconut milk for an extra flavor and nutrient boost, but this is optional. Mince the fresh ginger finely in a food processor or by hand. Once the broth is boiling, add the ginger, kelp, and seasonings. Reduce heat to low and quickly stir in the eggs into the hot broth, whisking with the fork as you slowly pour the egg in. Serve immediately.

* If you'd rather make your own broth, that's fantastic! Homemade stock is easy - be creative. I will be making a post in the future about basic broth or soup stock, but recently Melissa, the nutritionist yoga guru over at Gluten Free for Good, gave a great "recipe" outline for how to make a fantastic health soup stock. I also have many soup recipes which are vegan, vegetarian, or grass fed meat-based.

Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes


  1. Thanks Cindy! You're such a nice neighbor. Yeah for soup! I'm going to try this version of yours with some hiziki I have on hand. You're so right, sea veggies are full of concentrated nutrients. Definitely good stuff!
    You're the best! Not to mention the only rocket scientist/food blogger around. Good combo, for sure. Makes for one smart cook(ie)!

  2. I made a similiar soup ones but it wasn't as healhty.
    Great recipe here with healthy ingredients!

  3. Lovely soup - thanks! Would also be good for people on an anti-candida diet, so long as the stock was free of sugar, mushrooms, yeast... a little green onion as a garnish would be great too :-)

  4. This is very tasty for being such and easy soup, it feels like I'm cheating when I make it! Shouldn't good food be time consuming and stressful to prepare? :)

    How'd the hiziki work out for you, Melissa? I'm sure it'd be great and a nice variation.

    Patty, you can use pure water or even your own Candida-free stock to ensure that there are no yeast-bug feeding ingredients lurking in your broth. There's no shame is using all pure water so you have no doubt. It would be great with scallions, now I wish I had some! Thanks!

  5. It is a very simple recipe. But just like most people I am always up for experimenting. Do you think I will kill the taste if I add some vegetables - let's say salary and tomatoes?

  6. Great Idea! At one time sea vegetable gardens were maintained in Hawaii specifically for royalty, and in Japan, Kimbu and Nori were only available to nobility! Because they to not have land-plant conducting tissues or root systems, they absorb everything they need directly from the ocean around them. Also, sea vegetables are like a mirror of the human blood and body fluids with the same minerals and trace elements that exist in the ocean. This dish is surely fit for a king :)!!

  7. Hi,

    Good recipe, Im going to give it a try. I have started making my own soups due to the horrendous salt content in supermarket soups. How can a 200 calorie soup (10% of your daily calories) contain 3g of salt (50% of your daily salt allowance)? Home made soup is much better.

  8. I don't know how to explain but I really wanted to learn this dish. I tasted a seaweed soup last summer. My friend took over dinner with her Korean boss. The Korean family prepared a very unique meal and two of the dish that I liked was seaweed soup and rice cake with chilli sauce. I miss seaweed soup so I really wanted to learn this dish.


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