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
4.24 from 88 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




48 comments

    • Johanne Guimond
    • 5 stars

    Vraiment simple et délicieux 😋

    • Danielle
    • 5 stars

    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!

    • Melanei

    Can I use the bean in the pod instead of the individual beans

      • Chrisy

      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.

    • Rachael
    • 5 stars

    I made this and added some Asiago cheese also – it was DELICIOUS!!! I have passed on this recipe to so many people!

    • Sophia

    Plugged this recipe into MyFitnessPal and it comes up 254 calories!

    • Christi

    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?

      • Chrisy

      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.

    • Tara

    The calorie count seems off? when I enter the ingredients into my fitness app it calculates about 300 calories per serving… a tablespoon 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.

      • Anna Carol Fazzino

      But the 119 calorie count for olive oil is for the whole recipe. That 1 Tblsp. is dredged over 1.5 – 2.00 cups of edamame…if you have 1/2 cup servings, I’d say the calorie count is at least close to
      being accurate. Even if you ate a whole cup…that’s still only only 54.5 worth of olive oil calories. So…maybe it’s not THAT far off.

    • Shelley

    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!

    • Marina

    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.

    • Kristina @ Fit To Savor

    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!

    • Tara

    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 😀

    • Melissa

    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.

        • Angela Porter

        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.

      • Joanne

      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.

      • Nicole Hood

      These look amazing. I can’t wait to make it!

      • Nutmeg Nanny

      Ummmm YES! I want all the crispy edamame!

      • 😀 Thanks! It’s so hard not to eat the whole pan whenever I make this.

      • Blair

      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!

      • Lucy

      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!

      • Michelle | A Dish of Daily Life

      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 😀

      • Michelle @ The Complete Savorist

      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!

          • Sherri Smith

          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.

              • Pamela Maish

              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.

            • Kristina

            123 or 246, ha! yes please – this sounds amazing!

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