About Crispy Parmesan Garlic Edamame
I’ve been sharing all sorts of delicious recipes with you lately, but if there is one thing they all have in common, it’s this: these recipes are not exactly… calorie conscious.
And I don’t know about you, but with the warm weather looming on the horizon I’m starting to think more about what kind of healthy snacks I can have around the house so that I’ll still be able to fit into enjoy wearing fun tank tops and shorts this summer.
SO I’m really, honest-to-goodness trying to eat a little better this week. I’m upping my water intake and trying to take the dogs on (more) regular walks, which is no easy task, seeing as we have four furry little mongrels we share our home with and I can only walk two of them at a time. A nice mile long walk for them ends up being two miles for me, but you know what?
That’s okay. That just means I can have a little extra whipped topping on my diet-cheat parfait.
Nothing wrong with having a goal.
To help get me through this, I’m digging deep in my stash of recipes from my more successful diets, and this edamame recipe is a personal favorite.
Now, don’t get me wrong – I don’t necessarily need a recipe to enjoy edamame. It’s perfectly delicious on its own with a dash of sea salt. But there’s no harm in spicing things up a bit with a little flavor, amirite?
And as I’ve said before, I’m a big fan of any low-calorie recipe that is able to bring flavor without resorting to the harsher flavors of pepper, cayenne, or jalapeno. I want to taste the flavor, not feel it.
The suggested serving size on this recipe is listed as 1/2 cup, but that’s usually not enough for me. I typically eat about half (so round 1 full cup) and save the rest for later. But even when you double the suggested serving size, the calories are more than reasonable.
123 or 246? I’ll take either and not feel the least bit bad about it.
One final perk about this recipe: the parmesan cheese links the edamame into little bite-sized clusters, making it feel like a typical mainstream snack food. Sometimes eating is as much about perception as it is about taste; if it doesn’t feel like you’re limiting yourself with a diet food, you just might enjoy the taste little bit more.
It sounds crazy, but I’ve had this trick work on me countless times before (and this is even with me knowing it’s a trick). It’s probably why I like this recipe so much, even when I’m not dieting.
Have you tried this recipe? Is there a way you love to eat edamame? I’d love to hear about it in the comments!This recipe was originally published on November 6th, 2014. It received a TLC update with new photos on April 20, 2016.
Recipe Details
Crispy Parmesan Garlic Edamame
Ingredients
Instructions
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Preheat oven to 400 F. Line a baking sheet with parchment paper, then set aside.
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In a medium bowl, add parmesan cheese, garlic powder, salt, and pepper, then mix together. Set bowl nearby.
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In another medium bowl, add fresh (or thawed) edamame. (Hint: if thawing edamame, place in a pot of cool water for 5-10 minutes, then drain and pat edamame dry). Add olive oil to bowl and toss with edamame to coat.
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Pour parmesan cheese mixture on top of edamame, then stir until edamame is evenly coated.
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Spread edamame on prepared baking sheet in an even layer. Bake in the oven for 12-15 minutes or until cheese is melted and browned to your liking.
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Let cool for 5 minutes before serving.
Recipe Notes
Recipe from Pumps & Iron.
123 or 246, ha! yes please – this sounds amazing!
😀 Thanks Kristina!
I have all these ingredients at my house right now. I need to make this now!
If you make it, I’d love to hear what you think 😀 I already need to whip up another batch!
What is the best way to store these to keep them cruspy? They were delicious!
That is a GREAT question Sherri and one I’m still working on. I’ve done a little research and the best I’ve found is to overcook the edamame so that they’re very dry… but I kinda like how they’re both a little soft and a little crunchy. I’ll let you know if I ever come up with a good solution, but for now, I store them in a container then heat them up in a toaster often to try to revive some of the crunch. Still not as good as freshly made it but helps.
I just made this and it was good. I had to add a little more salt for my taste. Also, I baked this for 30 min. I have a new oven and it works well but they just needed to be a little crispier for me. The cheese didnt burn or anything like that with the extra time. But I will be making them again. Thank you for the recipe.
Edamame is one of my favorites. I really look forward to the couple of weeks we get it fresh from the farm in the summer. Definitely trying this!
Oh my goodness, fresh edamame would be so nice! I’m jealous 😀
You are on fire Chrisy! Over 5K shares in one day?! That’s awesome. AND this looks so yummy. Pinning to make for my son to snack on soon!
Thanks Lucy! The shares on this post is a bit deceiving, since it’s one I updated from back in the day 😀 But I’m hoping all the interactions will come faster now with the updated pics!
Love this! I bet my boys would even eat it! I’ve never tried cooking edamame this way, but that’s about to change. 🙂
Thanks Blair! 😀 I’d love to hear if the boys liked it!
Ummmm YES! I want all the crispy edamame!
😀 Thanks! It’s so hard not to eat the whole pan whenever I make this.
These look amazing. I can’t wait to make it!
Thanks Nicole!
Can I use frozen Edamame?
Hey Joanne! I always use frozen edamame when I make these, though I do thaw them before cooking. Usually there are instructions on the package on how to quickly thaw edamame with lukewarm water.
Does it really have 32 grams of fat?
Hey Melissa! I’d need to double check the calculator with another source, but between the edamame at 8g of fat per cup and the olive oil at 14g per tablespoon, it starts to add up pretty quickly. If you used another oil in place of the olive oil (or skipped it altogether) you could free up those 14 of those 32g.
If it has 32 grams of fat, that’s already 288 calories (32×9), so the calorie count of 123 or 246 cannot be correct.
Is it a big problem to use frozen cooked edamame?
Hey Tara! If you have frozen edamame, you can thaw them a bit first by running warm water over it for a few minutes. That should be enough so that you can just dry them off and get to baking 😀
Yum! I cannot wait to try this! I just stocked up on some frozen edamame, so will be defrosting some soon to give it a shot!
do you use real grated parmesan or the stuff in the green container?
Hey Marina! I typically use the stuff in the container, cause it’s easy to have on hand, but real grated parmesan would work just as well.
Has anyone figured out a good way to store this? Would love to make for Christmas Eve, but want to make ahead of time. Thanks!
The calorie count seems off? when I enter the ingredients into my fitness app it calculates about 300 calories per serving… a tbsp of olive oil is 119 calories alone. Confused.
Hey Tara! If you have a calorie counter you know and trust, I would trust that source.
Do you cook the edamame first to soften it? Also, I first tried this for the first time a few weeks ago at a Japenese restaurant and each one had hard stems attached and it was hard to chew through the pod. Is this how it’s suppose to be?
Hey Christi! For this recipe, I didn’t cook the edamame first, but you do want to make sure you’re using shelled edamame. And as for the restaurant serving it with the stems, I don’t think I’ve seen that before. I know some restaurants serve them in the pods, but you shell them at the table to get to the beans inside.
Plugged this recipe into MyFitnessPal and it comes up 254 calories!
I made this and added some Asiago cheese also – it was DELICIOUS!!! I have passed on this recipe to so many people!
Can I use the bean in the pod instead of the individual beans
Hey Melanie! For this recipe, I wouldn’t recommend using beans in the pod because the parmesan would end up crisping only on the pods, not the beans themselves.
I feel like with being a food blogger is a constant struggle between cooking and eating amazing non-calorie conscious food and healthy but tasty food. I am not a healthy cook by any means, but I try (occasionally) to get back in a health kick and create some healthier recipes. This is a great one. Anything crispy with parmesan cheese tastes great! What a great snack food!
Vraiment simple et délicieux 😋
Do these keep well for snacks? And how would you store them?
I just made this yesterday for tomorrow. Out of the oven & warm it was delicious. After covered and in the fridge very mushy. Will try to reheat tomorrow.
Did it still taste good mushy? I’m an over the road trucker and looking for healthy snacks to eat while driving.
Can you use frozen edamame?
I used frozen edamame following the suggestions above
Could I could use real garlic in place of garlic powder. Garlic powder has sugar in it.
Look for “granulated garlic.” No sugar, just garlic. It’s available in the bulk-spices area (not in little jars).
How would you store these properly? Would they be like chick peas if you cooked them longer?
Just made this tonight and it was delicious! Thanks! I’ll be making it again. As is my want, I didn’t really measure anything, just eyeballed it. The parm essentially became a golden brown coating and it did make tasty little clusters. On my last pandemic shopping trip, edamame was the only frozen veg left at the store, so I’ve been looking for interesting things to do with it. This is a keeper!