High-Protein Edamame Recipes: 5 Easy Ideas (Vegan-Friendly)
Edamame are young soybeans and one of the best plant proteins: about 11 to 12 g per 100 g, with fibre and very few carbs. Frozen, they are ready in 4 minutes.
You can eat them as a snack, toss them into stir-fries and pasta, or blend them into a dip. Combined with tofu, eggs or edamame pasta, a portion easily reaches 25 to 35 g of protein.
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The formula (per portion)
- 150 g shelled edamame (frozen)
- One more protein: tofu, eggs, chicken or edamame pasta
- Flavour: soy sauce, sesame, chilli, garlic, lime
- Cook in boiling salted water for 3 to 4 minutes.
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1. Chilli garlic edamame snack
Edamame in their pods tossed with garlic, chilli flakes and sea salt. Roughly 17 g protein per 150 g.
2. Edamame and tofu stir-fry
Firm tofu, edamame, broccoli and soy-ginger sauce over rice. Roughly 35 g protein per portion.
3. Edamame pasta with pesto
Edamame pasta (made from soybeans) with spinach pesto and extra edamame. Roughly 40 g protein per portion.
4. Edamame rice bowl with egg
Rice, edamame, cucumber, carrot, a soft egg and sesame dressing. Roughly 28 g protein per portion.
5. Edamame and pea dip
Edamame blended with peas, lemon, garlic and Greek yoghurt – for veggie sticks or bread. Roughly 12 g protein per 100 g dip.
Shopping tip
Buy them frozen and shelled – they are cheaper and quicker than fresh. More plant protein: vegan protein sources, tofu recipes and rice bowls.
How much protein do you need per day? The free protein calculator shows your target.
More meals like these: The High-Protein Cookbook, with protein and calories for every recipe.
Free: 10 High-Protein Foods Worth Building Meals Around.
The High-Protein Cookbook
Every recipe in one PDF – sorted by meal, instantly by email.
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- ✔ Most recipes under 20 minutes, no protein powder needed
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Frequently asked questions
How much protein do edamame have?
About 11 to 12 g per 100 g shelled edamame.
Can you eat edamame pods?
No, the pods are too tough. Squeeze the beans out with your teeth and discard the pods.
Are edamame a complete protein?
Yes. Soy contains all essential amino acids, which makes edamame one of the best plant proteins.
Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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