Baked in the oven, this edamame recipe is a tasty snack with only 123 calories! A filling food that will help you reach your weight goals.

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Crispy Parmesan Garlic Edamame! Baked in the oven, this edamame recipe is a tasty snack with only 123 calories! A filling food that will help you reach your weight goals. | HomemadeHooplah.com

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.

Crispy Parmesan Garlic Edamame! Baked in the oven, this edamame recipe is a tasty snack with only 123 calories! A filling food that will help you reach your weight goals. | HomemadeHooplah.com

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.

Crispy Parmesan Garlic Edamame! Baked in the oven, this edamame recipe is a tasty snack with only 123 calories! A filling food that will help you reach your weight goals. | HomemadeHooplah.com

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.

Crispy Parmesan Garlic Edamame! Baked in the oven, this edamame recipe is a tasty snack with only 123 calories! A filling food that will help you reach your weight goals. | HomemadeHooplah.com

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.Crispy Parmesan Garlic Edamame! Baked in the oven, this edamame recipe is a tasty snack with only 123 calories! A filling food that will help you reach your weight goals. | HomemadeHooplah.com

Recipe Details

Crispy Parmesan Garlic Edamame! Baked in the oven, this edamame recipe is a tasty snack with only 123 calories! A filling food that will help you reach your weight goals. | HomemadeHooplah.com
4.22 from 85 votes

Crispy Parmesan Garlic Edamame

5 mins prep + 15 mins cook
150 kcal
Yields: 4 servings
Baked in the oven, this edamame recipe is a tasty snack with only 123 calories! A filling food that will help you reach your weight goals.

Ingredients 

Instructions

  • Preheat oven to 400 F. Line a baking sheet with parchment paper, then set aside.
  • In a medium bowl, add parmesan cheese, garlic powder, salt, and pepper, then mix together. Set bowl nearby.
  • 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.
  • Pour parmesan cheese mixture on top of edamame, then stir until edamame is evenly coated.
  • 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.
  • Let cool for 5 minutes before serving.

Notes

Recipe from Pumps & Iron.

Nutrition

Calories: 150kcal | Carbohydrates: 8g | Protein: 10g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 114mg | Potassium: 337mg | Fiber: 4g | Sugar: 1g | Vitamin A: 50IU | Vitamin C: 4.7mg | Calcium: 123mg | Iron: 1.8mg

I do my best to provide nutrition information, but please keep in mind that I'm not a certified nutritionist. Any nutritional information discussed or disclosed in this post should only be seen as my best amateur estimates of the correct values.

Author: Chrisy

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Recipe Rating




47 comments

    • Alton C.
    • 5 stars

    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!

    • Mj

    How would you store these properly? Would they be like chick peas if you cooked them longer?

    • Angie
    • 4 stars

    Could I could use real garlic in place of garlic powder. Garlic powder has sugar in it.

      • RK in Denver

      Look for “granulated garlic.” No sugar, just garlic. It’s available in the bulk-spices area (not in little jars).

    • Jennifer Wheeler

    Can you use frozen edamame?

      • Bd

      I used frozen edamame following the suggestions above

    • Kalley

    Do these keep well for snacks? And how would you store them?

      • Bd

      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.

        • Anthony

        Did it still taste good mushy? I’m an over the road trucker and looking for healthy snacks to eat while driving.