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Easy High Protein Edamame Snack


Looking for a super quick snack to make that is high in protein, fiber, and vitamins? Keep reading for the best way to cook them, and to dive into why edamame should be on your go-to snack list!

wooden bowl with edamame

Edamame is a High-Protein Powerhouse

Edamame is a fantastic source of plant-based soy protein, making it a great snack for growing kids and busy parents. Just one cup of shelled edamame packs 17 grams of protein! Protein is essential for muscle growth, repair, and overall health, especially for active families on the go. Whether your kids are heading to sports practice or you’re looking for a quick afternoon snack, edamame can give you the protein boost you need.

More Nutritional Benefits of Edamame

If you are wondering if edamame is good for you, wonder no more. It has SO many nutrients that are amazing for you!

  1. Rich in Vitamins and Minerals: Edamame is loaded with essential vitamins and minerals like vitamin K, folate, and iron. These nutrients support bone health, aid in cell production, and keep your energy levels high.
  2. High in Fiber: Each serving of edamame contains about 8 grams of fiber, which helps with digestion and keeps you feeling full longer. This makes it an excellent snack for those looking to maintain a healthy weight.
  3. Good Source of Healthy Fats: Edamame provides healthy fats, which are important for heart health and brain function.
  4. Antioxidant Properties: Packed with antioxidants like vitamin C and phenolic acids, edamame helps combat oxidative stress and inflammation in the body.

Do Soybeans Really Increase Your Risk of Cancer?

The latest research on soybeans and cancer indicates that soy foods do not increase the risk of cancer and may actually offer protective benefits. According to recent studies, soy isoflavones, which are one type of phytoestrogens, such as genistein and daidzein, have been shown to influence gene expression and cell signaling in ways that can inhibit cancer cell growth and promote the self-destruction of abnormal cells. These compounds also have anti-inflammatory and antioxidant effects, which contribute to their potential cancer-fighting properties​ (American Institute for Cancer Research)​.

For women, especially those concerned about breast cancer, the evidence is reassuring. Moderate consumption of soy foods is linked with a reduced risk of breast cancer recurrence and improved survival rates among breast cancer survivors. This is particularly noted in populations with a high intake of soy from an early age, such as in Asian countries​ (American Institute for Cancer Research)​​ (American Institute for Cancer Research)​.

Additionally, the American Cancer Society states that there is no need for women to avoid soy foods due to cancer concerns. The fear that soy might increase the risk of hormone-sensitive cancers, like breast cancer, stems from the fact that soy isoflavones can bind to estrogen receptors. However, these isoflavones often have different effects from human estrogen and can sometimes act as estrogen blockers, potentially providing protective benefits instead of harm​ (Cancer Info & Resources)​​ (American Institute for Cancer Research)​.

Easy and Delicious Ways to Cook Edamame

One of the best things about edamame is how easy it is to prepare and enjoy. Here are some simple ideas to incorporate edamame into your snack routine:

  1. Steamed with Sea Salt: The classic way to enjoy edamame is to steam or parboil them and sprinkle with a bit of sea salt. This method brings out their natural sweetness and makes them a tasty, satisfying snack.
  2. Edamame Hummus: Blend cooked edamame with garlic, lemon juice, olive oil, and a pinch of salt to create a creamy, protein-packed hummus. Serve with whole grain crackers or fresh veggie sticks.
  3. Edamame Salad: Toss shelled edamame with cherry tomatoes, cucumber, red onion, and a light vinaigrette for a refreshing and nutritious salad.
  4. Roasted Edamame: For a crunchy snack, try roasting shelled edamame in the oven with a drizzle of olive oil and your favorite spices. Roasting brings out a nutty flavor that’s irresistible.
  5. Edamame Stir-Fry: Add edamame to your favorite stir-fry recipes for an extra protein boost. They pair well with a variety of vegetables and sauces.

Common Questions About Edamame

Can you eat too much edamame?

The two biggest problems with eating too much are:
1. Digestive Issues: Edamame is high in fiber, and eating too much fiber can lead to digestive issues like bloating, gas, and diarrhea. It’s important to increase fiber intake gradually and drink plenty of water to help with digestion.
2. Hormonal Effects: Edamame contains phytoestrogens, which can mimic estrogen in the body. For most people, moderate consumption does not pose a problem, but excessive intake might affect hormonal balance, particularly in individuals sensitive to hormonal changes, specifically estrogen levels.

Are edamame and soybeans the same thing?

Yes, edamame and soybeans are essentially the same thing, but they are harvested and prepared differently.

Where does edamame come from?

Edamame is grown worldwide, however the U.S. has become one of the significant producers of edamame, with large farms primarily in the Midwest. This has made edamame more accessible and popular in Western diets.
Although it is grown worldwide, Japan and China remain top consumers and producers of edamame, with these countries exporting it to various parts of the world.

More of Our Favorite Edamame Recipes

Print Recipe
4.7 from 3 votes

Easy Edamame Snack

Prep Time2 minutes
Cook Time3 minutes
Total Time5 minutes
Course: Snack
Cuisine: Asian
Servings: 4 servings
Calories: 35kcal


  • 2 bags frozen edamame pods
  • 1 tablespoon sea salt
  • 1/2 teaspoon flaked salt


  • Fill a medium saucepan half way full with water, and add sea salt. Bring to a boil.
  • Add frozen edamame to the water. Cook for 3-5 minutes or until the edamame are tender and have turned bright green. Remove from heat.
  • Drain the water, and place the edamame in a serving bowl. Sprinkle with the flaked salt and serve warm. Enjoy!


Calories: 35kcal | Carbohydrates: 3g | Protein: 3g | Fat: 1g | Saturated Fat: 0.1g | Sodium: 1745mg | Potassium: 0.4mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4IU | Vitamin C: 2mg | Calcium: 17mg | Iron: 1mg
Keyword : Edamame Snack


Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie
4.67 from 3 votes (3 ratings without comment)

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We absolutely love these. However, I’ve never tried microwaving them and I never learned a good technic for “popping” them, maybe I should follow directions. Thanks.

I am laughing at the thought of you eating the WHOLE thing! I’m sure that you thought people are crazy for liking edamame after that! And so glad that your kids loved them. They really are a great, fast, high protein snack!

I guess you ARE my daughter, because the first time I had fried shrimp at a friend’s house (I was about 8 years old), I didn’t know to not eat the tails, so I ate the whole things. The acorn doesn’t fall far from the tree. Anyway, we buy the Costco frozen edamame bag and take enough out for our meal (or snack) and just run it under water in a strainer (so the water goes out) until they are thawed. No cooking involved. I didn’t even know you were supposed to cook them.

I ate the pod the first time I tried edamame, too! My friend asked what I thought of it, and I said, “It was a little fuzzy.”
My kids aren’t hooked yet, but I keep trying. They like to pop them, but not to eat them. Sigh.

I have shelled edamame I’m going to pull out now for an afternoon snack. Thanks for the inspiration!
As a physician and environmental health specialist, I would advise putting the pods (or shelled beans) in a glass dish with a little water to steam microwave them. Plastic bags can leach chemicals when heated, even if it is a safe plastic. Food for thought, so to speak! 🙂