21 Edamame Recipes (High-Protein and Nutritious) (2024)

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Are you looking for delicious edamame recipes that are packed with protein and always please the palate? These incredible picks will spice up everything from snack time to a run-of-the-mill weekday dinner. Plus, they’re ready in a flash!

21 Edamame Recipes (High-Protein and Nutritious) (1)

When I first discovered the beauty of edamame, I assumed that these little soybeans were just too good to be true.

Could a tiny bean really be filled with fiber and antioxidants while having the power to improve my blood lipid profile?

In short – YES!

If you want to incorporate these protein-packed wonders into your diet creatively, then you’ll want to stick with me.

I’ve rounded up an amazing list of edamame recipes that’ll make snack time soar, and dinners feel way more exciting.

And if that wasn’t enough to tempt you, these recipes store like a dream for those manic Meal Prep Mondays!

Ah, it’s the little things in life.


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What is edamame?

In Japan, edamame means “stem beans” (枝 eda= “branch” or “stem” + 豆 mame = “bean”). The name originated from the traditional way of selling them: with the pods still attached to their stems.

But really, edamame beans are simply young soybeans. They are harvested and picked from the fields before they have ripened.

The taste of edamame is quite nutty with a subtle hint of sweetness. Their texture is firmer than peas but still soft when you bite into them.

More tips at the end of the article

  • How to cook edamame
  • What is the best way to eat edamame?
  • How to store Edamame
  • Health benefits of edamame

21 Amazing Edamame Recipes


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Edamame Hummus

Spice up your next Mediterranean platter with a generous spoonful of edamame hummus!

This is one of my favorite edamame recipes that replaces classic chickpeas with young soybeans.

So, it's green, uber fresh, and packed with flavor from the garlic, cilantro, and tahini.

Now, the taste alone should convince you to switch out regular hummus with this.

But you’ll also reap the health benefits from antioxidants, healthy fats, and a long list of vitamins and minerals!


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Vegan Sushi Bowl

When the sushi cravings come knocking, I’ll call on this trusty vegan sushi bowl.

The slightly sticky rice forms a super authentic base, while the miso dressing adds a pleasant umami flavor.

I adore topping my bowl with sesame seeds and green onion for texture and a smattering of color.

But don’t skip the pickled ginger if you’re looking for fermented goodness and a hit of warmth that’ll tickle your taste buds!


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Roasted Edamame

Whether you’re loading into trail mix or grabbing it by the handful as you cook, this roasted edamame is a winner.

It’s loaded with plant-based protein power and you simply can’t beat that almighty crunch!

Simply toss the beans in some olive oil, sprinkle them with a little salt, and prepare for a super-nutritious result.

And hey, you can always create an amazing trail mix by combining this recipe with some crispy roasted chickpeas!


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This spicy edamame recipe is jazzed up with chili flakes and salt to create the perfect savory side dish.

You’ll find this type of edamame thrown over sesame-crusted tofu and piping-hot rice at Japanese restaurants.

But it’s just as satisfying as a healthy appetizer or tasty snack!

Oh, and did I mention that it’s loaded with antioxidants, fiber, vitamin K, and a serious hit of protein?


Garlic Sesame Noodles

When I need a quick and easy dinner that’s on the table pronto, I’ll grab a large skillet and whip up these noodles.

The creamy sesame sauce contains tahini, garlic, and sesame oil which gives everything a gorgeous nuttiness.

Plus, the carb-filled soba noodles, stir-fried veggies, and edamame beans will keep you full until breakfast the next day!

Talk about a 15-minute marvel.


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Salmon Poke Bowl

Greasy takeout? You’ll forget all about it once you’ve sampled this next-level salmon poke bowl.

Don’t get me wrong – I adore tuna and vegan poke bowls dressed to the nines with fresh veggies.

But there’s something about the sushi-grade salmon, sticky brown rice, edamame, and picked cucumbers that elevate this bowl.

And is there anything better than pulling out a vibrant and colorful lunch when you’re slogging through a workday?


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Tofu Edamame Nuggets

Photo Credit: www.ellejayathome.com

Meatless Mondays have never looked so good with these tofu edamame nuggets on the menu!

These bad boys are seasoned with garlic salt and soy sauce, but you can add a huge kick with a squirt of sriracha.

The edamame beans give the nuggets plenty of texture and protein, while the tasty beer batter makes things taste indulgent.

Dip them in sweet chili or a boatload of ketchup and mayo for a great snack that makes the most of green soybeans.


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Edamame Salad

Eating your greens has never looked so good with this edamame salad.

You get a bunch of crunchiness from the carrots, cucumber, edamame, and cabbage.

I also feel that the soy dressing recreates flavors you find in authentic Asian recipes.

To make things even sweeter, this recipe is 100% vegan and gluten free!


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Sesame Shrimp Asian Greens Rice Bowl

Photo Credit: www.foodiecrush.com

Bring Asian-inspired flavors straight to your plate with this shrimp-filled rice bowl.

It’s made with Swiss chard, edamame, spinach, and brown rice which makes the whole dish taste fresh and light.

But the ponzu sauce, garlic, chili flakes, and sesame oil lend the seared shrimp tons of savory deliciousness.

As it makes 4 bowls, it’s an easy dish to serve the whole family (although you won’t want to share!).


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Teriyaki Bento Box

Who said that healthy eating had to be boring?

This teriyaki bento box will throw you right back to the days of your youth with its lunchbox-style setup.

But don’t worry, the flavors here are totally adult.

From delicious glazed chicken to spicy edamame and a glorious sesame salad, it’s a mouthwatering umami sensation!


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Edamame Potstickers Wasabi

Photo Credit: www.lazycatkitchen.com

If you go completely gaga for gyoza, then you’ll adore these Asian-inspired dumplings.

The half-moon shape makes these bundles of joy crisp up beautifully, and the protein-rich edamame filling is amazing.

Most of the flavor comes from the tahini and garlic cloves.

But don’t underestimate the power of the spicy wasabi and chili oil used in this recipe!


Asian Quinoa Salad

Photo Credit: joyfoodsunshine.com

This Asian quinoa salad is a dream when I need to lighten up my lunch (but don’t want to sacrifice flavor!).

It’s piled high with veggies like red bell peppers and broccoli for balance.

And I love the crunch, texture, and color you get from the fresh edamame and spiralized carrots.

Plus, the coconut, honey, sesame, soy, and peanut sauce give the quinoa so much richness.


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Teriyaki Tofu Noodle Salad

Photo Credit: www.lazycatkitchen.com

A winning combo of tofu skewers, shelled edamame, and a bed of soba noodles? Um, where do I grab a plate?!

The teriyaki sauce is a complete game-changer as it’s loaded with umami flavors and natural sweeteners.

But don’t sleep on the glazed tofu that gets an awesome char from the grill.


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Thai Sweet Chili Salmon Bowls

Photo Credit: littlespicejar.com

Are you on the hunt for healthy recipes that are satisfying, colorful, and loaded with vitamins?

These sweet chili salmon bowls have got you.

The tender salmon is covered with an amazing drizzle made from soy sauce, lime juice, and minced garlic.

And you get a bunch of sweet and savory flavors from the mangos, avocados, and bed of fluffy rice!

Just don’t blame me when you snaffle the glazed salmon straight from the pan.


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Thai Peanut Noodle Salad

Photo Credit: vanillaandbean.com

This simple and satisfying noodle salad is a dream for meal-preppers as it’s ready in just 30 minutes!

The crunchy veggies and scrumptious rice noodles in this recipe pair perfectly with the indulgent peanut-lime dressing.

And I just adore the colors you get from the fresh herbs, purple cabbage, and red bell peppers.

What can I say, I’m a huge fan of tasting the rainbow!


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Japanese Bento Box

Edamame beans and smoked salmon take center stage in this bento box made the traditional way!

I love adding a tamagoyaki-inspired omelet for extra protein (the mirin and soy sauce make it worth the effort!).

But you’ll get plenty of flavor from the crunchy carrot & cabbage slaw and sesame-sprinkled rice too!

And realistically, who isn’t going to have a good time unpacking a lunch that looks this aesthetic?


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Chicken Teriyaki

Photo Credit: britneybreaksbread.com

I genuinely can’t get enough of teriyaki anything, and this recipe is ideal when you’re rushed off your feet.

The bed of rice is great for an energy boost, while the snow peas, carrots, and tender, juicy chicken are the cherries on top.

Stick with the base recipe, or switch out the listed veggies for seasonal picks!

This dish stores surprisingly well, so you can easily prepare a large batch and store it in the fridge for a few days.


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California Quinoa Salad

Photo Credit: www.jocooks.com

If you’re not feeling a Mexican quinoa salad, why not switch things up with some bright and zesty Cali flavors?

The mangoes, raisins, and shredded coconut are key for sweetening up the quinoa and edamame beans.

But don’t fret.

Those natural sugars are mellowed out with a zingy and sharp lime balsamic vinaigrette that strikes a glorious balance!


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Green Goddess Bowls

Photo Credit: choosingchia.com

These vitamin-packed green goddess bowls are filled with crisp veggies, healthy fats, and plenty of edamame to fill you up!

It contains an impressive 15 grams of plant-based proteins (you’re welcome, vegans!).

Plus, the use of farro gives the dish a nutty flavor and an amazing chewy texture that bulks out the bowl.

Throw in pumpkin seeds and a handful of tender roasted broccoli, and it’s easy to see why I eat this all the time.


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Broccoli Edamame Salad

Photo Credit: runningonrealfood.com

The lean, green, and not-so-mean broccoli and edamame salad is filled with protein and antioxidants.

It’s beautifully balanced with sweet and sour flavors, but it gets a wonderful kick from a few cheeky red pepper flakes!


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Spicy Garlic Edamame

Photo Credit: minimalistbaker.com

Edamame pods are delicious as-is, but these sweet and spicy delights truly take the cake.

You need just 8 ingredients to make the magic happen.

But I’d say it’s the red pepper flakes, maple syrup, and garlic that steal the show!

Enjoy these Chinese-inspired pods as a healthy appetizer or keep them in the fridge for those midday snack attacks.

How to cook edamame

If you are lucky, you might be able to find fresh edamame beans in season between June and September. But you can easily find them all year round in the frozen aisle of most grocery stores.

They come in two forms: pods or beans.

Frozen edamame

Frozen edamame is normally sold pre-cooked, which means all you need to do is defrost them, and you can eat them straight away.

There are 3 ways to defrost edamame and warm them up for these recipes. And you can use these methods for both edamame in pods and shelled edamame.

Boiling edamame

This method simply requires a pot of salted water. Bring a pot of water to a boil, add a bit of salt, add the edamame, and cook the beans for 4-5 minutes until they are soft inside and fully defrosted. Drain, and let them cool for a few minutes before seasoning and serving them.

Steaming edamame

As with the boiling method, you will need to put a pot with water to the boil. Then, once it’s boiling, add a steamer or a colander with the frozen beans on top. Let them cook for about 10 minutes, remove them from the steamer, season, and serve.

Microwaving edamame

This is by far my favorite method to cook frozen edamame beans. First, it’s much quicker than the other 2 methods. Second, it’s quick. Is there more to add?

Rinse the beans under warm running water, then put them in a microwave-safe bowl and cover. Check the package instruction, but normally, you need to microwave them for 3-4 minutes at the higher power settings.

Once ready, let them cool for a bit until they are safe to handle. Season and serve.

Fresh edamame

In the unlikely event that you’ll decide to buy fresh edamame, I just want to give you a couple of tips on how to cook them.

  1. First, you need to cut the pods’ tips to clean them and remove any stems. By cutting off both ends, you’ll create small holes that will allow boiling water to enter the pods and cook the beans faster.
  2. Then scrub them well with a bit of salt. And wash them under running water. This will help remove the fuzzy hair on the pods and help keep the bright green color.
  3. Bring a pot with salt water to a boil and boil the pods for 5 minutes. Once cooked, drain them and let them cool off for a few minutes before seasoning.

What is the best way to eat edamame?

Traditionally edamame beans are blanched in lightly salted water and served warm in their pods.

Eating edamame couldn’t be easier: you just need to squeeze the beans out of the pods into your mouth and dump the shells in a separate bowl.

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How to store edamame

If you have any leftovers, simply place them in an airtight container and put them in the fridge for up to 3 days. You can then warm them up for a minute in the microwave before eating them.

Health benefits of edamame

Edamame beans are extremely healthy and packed with plant protein, vitamins, and minerals.

Some of the reasons why you should incorporate them into your diet:

  • High in protein
  • Rich in vitamins and minerals, including vitamin K and folate.
  • Great source of iron.
  • Help to keep blood sugar stable.

A Health Note On Soy

I know some people thinksoycan cause issues if you have thyroid problems. I read a lot of literature about this (includingthis studyandthis study), and there is no evidence to prove that the use of soy in humans reduces thyroid function.

Of course, each person is different. I have thyroid problems, and soy doesn’t cause me any reactions. But you are the only one that knows how your body feels with certain foods.

So do what’s good for you.

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21 Edamame Recipes (High-Protein)

Are you looking for delicious edamame recipes that are packed with protein and always please the palate? These incredible picks will spice up everything from snack time to a run-of-the-mill weekday dinner. Plus, they’re ready in a flash!

Course: Lunch, Main Course, vegan, vegetarian

Author: Sara Trezzi


  • Select your favorite recipe from the list above.

  • Prepare all the ingredients you’ll need.

  • Prep your favorite edamame recipe in no time!

More Healthy Recipes

  • 35 Best Zoodle Recipes (AKA Zucchini Noodles)

  • 35 High-Protein Vegetarian Recipes To Fuel Your Day

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21 Edamame Recipes (High-Protein and Nutritious) (2024)


What is the healthiest way to eat edamame? ›

Salads. Shelled edamame are a great way to add plant-based protein, flavor, and hearty texture to a salad. Keep frozen shelled edamame as a freezer staple for a quick and easy no-cook protein.

Is edamame a good source of protein? ›

Edamame is rich in protein, antioxidants, and fiber that may lower circulating cholesterol levels.

Is it okay to eat edamame every day? ›

While fats can be part of a healthy diet, too much fat in your diet is linked to health conditions like type 2 diabetes and obesity. Limit your risk by sticking to one ½ cup serving of edamame per day.

Is edamame healthy for weight loss? ›

Edamame's protein and fiber content can contribute to weight loss. It is low in saturated fat and can help lower inflammation and cholesterol levels. Adding more plant-based protein to your diet can have heart-healthy benefits.

Which is healthier broccoli or edamame? ›

Broccoli is an excellent source of Vitamin C. Edamame has more thiamin and folate. Both edamame and broccoli are high in calcium, dietary fiber and potassium. Broccoli is a great source of Vitamin K.

How many times a week can I eat edamame? ›

If you do not have a condition that may worsen with edamame consumption, about 0.5-1 cup daily is good for your health. The following are some of the most common edamame benefits: Complete source of dietary protein: Edamame contains all 9 essential amino acids and is the only plant-based source of complete protein.

Are chickpeas or edamame better for you? ›

The long (and impressive) list of edamame benefits are one to contend with. "Fun fact: Edamame—immature soybeans cooked and served inside their pods—are higher in protein than chickpeas, lentils, and black beans, *and* are a good source of fiber, folate, and vitamin K."

Which is better tofu or edamame? ›

Tofu, like edamame, is low in calories while still being a good source of protein, without all the saturated fat of animal proteins, but edamame has more fiber." Whether or not edamame has a more favorable impact on health than other soyfoods is impossible to say.

Is edamame anti-inflammatory? ›

Edamame is a great source of protein and contains high amounts of folate and vitamin K. Research has shown that genistein, a main component in soy protein, has anti-inflammatory, antioxidant, and joint protection properties, all potential benefits in the management of rheumatic conditions.

What's the difference between edamame and soybeans? ›

The difference is that edamame are immature soybeans, picked while they're still young, while regular soybeans have been left on the plant to fully mature. What we call “edamame” are simply soybeans that have been harvested early. Their fibrous pods are still green and the inner beans are tender and soft.

Why is edamame a super food? ›

Eating edamame is a great way to get plant-based protein, dietary fiber, vitamins and minerals that may help to reduce your risk for several health conditions, including high blood pressure, diabetes, osteoporosis and high cholesterol.

Are green peas better than edamame? ›

Edamame is an excellent source of calcium. Pea has more niacin, however, edamame contains more pantothenic acid and folate. Both edamame and peas are high in dietary fiber and potassium. Edamame is a great source of iron and protein.

Is edamame good for belly fat? ›

Edamame is a good choice for weight loss. It is high in protein and fiber-rich, helping you to reduce extra inches,” says Barar.

Is edamame high in estrogen? ›

Both soybeans and edamame have been linked to many health benefits and are rich in protein and many vitamins and minerals . They are also rich in phytoestrogens known as isoflavones . Soy isoflavones can produce estrogen-like activity in the body by mimicking the effects of natural estrogen.

Is edamame a carb or protein? ›

Edamame is a protein powerhouse: a cup of boiled, shelled edamame pods contains around 18.4 grams of protein. In addition, soy protein is a high-quality protein, similar to animal protein, because it has all nine essential amino acids.

What is the correct way to eat edamame? ›

If your edamame is fresh and still in their pods, either boil them in salted water or put them in a steamer and sprinkle with a little sea salt once cooked. This will normally take between 5-6 minutes, although some suggest that they should be boiled for 20 minutes. They can then be eaten either hot or cold.

Is it better to steam or boil edamame? ›

In a medium pot, fill with an inch of water in a pot and bring it to a boil. Place the edamame in a steaming basket, cover pot with a lid, and steam for eight to ten minutes for fresh edamame and two to three minutes for frozen edamame. Finish with a sprinkling of flaky sea salt.

Is frozen edamame healthy? ›

Available shelled, in the pod, fresh, or frozen, they are a popular, plant-based food that may be good for a person's health. Edamame beans are naturally gluten-free and low in calories. They contain no cholesterol and provide protein, iron, and calcium.


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