By: Ginny Mahar

Dietary Compliance: Gluten-free, Dairy-free, Almost-Paleo, Paleo, Low-Carb, Keto

Furikake is a traditional Japanese condiment and rice topping made from seaweed, sesame seeds, salt, and sugar. In Japan, there are dozens of variations of furikake. However, here in the U.S., when someone says furikake (pron. Foo-dee-kah-ke), this basic sesame-seaweed combination is usually what they’re talking about.

Nori, or the dried sheets of seaweed your California roll gets wrapped in, happens to be the main seaweed in this furikake. Unlike some types of edible seaweed, it doesn’t contain an über-high amount of iodine* (see note).

I could eat furikake by the spoonful, but I especially like it sprinkled atop a Japanese-style breakfast bowl. In the one pictured below, I used some leftover short-grain brown rice, an over-easy egg, peas, chives, and a drizzle of chili oil. A few slices of avocado would be nice, a slash or two of sriracha, maybe slivers of smoked salmon, or a handful of wilted chard. Whatever floats your boat. It’s always nice to have another warm and satisfying, gluten-free breakfast idea.

Here’s some info about the thyroid-friendly nutrients in this dish:

*A note on iodine: According to our team nutritionist, Adrienne Klein, thyroid patients should not be on an iodine supplement unless directed and supervised by a qualified physician. She adds that supplementing with iodine is a different beast than dietary iodine, since most of the iodine we get from food that is not utilized by the thyroid gets excreted through urine. The recommended daily allowance for iodine in an adult is 150 mcg, with an upper limit of 1100 mcg iodine consumption through food.

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Furikake is a traditional Japanese condiment and rice topping made from seaweed, sesame seeds, salt and sugar. Dietary Compliance: Gluten-free, Dairy-free, Almost-Paleo, Paleo, Low-Carb, Keto


Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 20


  • 1 cup bonito flakesloosely packed
  • 3 sheets noritorn or cut into small pieces
  • 1/2 cup sesame seedswhite, black, or combo
  • 1 tbsp. Coconut aminos
  • 1 tsp. mirinsweet rice wine
  • 1/4 tsp. toasted sesame oil
  • 1/2 tsp. fine sea salt
  • 1 tsp. packed coconut sugar


  1. Preheat oven to 250F. Line a rimmed baking sheet with parchment.
  2. In a food processor combine the bonito flakes and nori bits. Pulse until coarsely chopped.
  3. In a small bowl combine chopped bonito/nori mixture, and remaining ingredients. Stir well to combine and coat evenly.
  4. Spread in an even layer on parchment-lined sheet, and bake for 20 minutes, stirring every 7 minutes or so. Mixture is done when dry, fragrant, and lightly toasted.
  5. Let cool (2 hrs) before storing in an airtight container for up to 3 weeks.
Nutritional Info Print
Nutrition Facts
Amount Per Serving
Calories 63 Calories from Fat 9
% Daily Value*
Fat 1g2%
Cholesterol 7mg2%
Sodium 98mg4%
Potassium 120mg3%
Carbohydrates 1g0%
Protein 8g16%
Vitamin A 20IU0%
Vitamin C 0.2mg0%
Calcium 37mg4%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

About the Author

Thyroid Refresh Co-founder Ginny Mahar is the mom and recipe blogger formerly known as Hypothyroid Chef. After struggling with the residual symptoms of Hashimoto’s for over four years, she embarked on her own process of adopting a thyroid-specific diet and lifestyle. Within one year, she restored her vitality and lowered her thyroid antibodies by half. Ginny is a passionate advocate of supporting others on their journeys toward better health. She is a Cordon Bleu trained chef, cooking instructor, writer, and entrepreneur.