Crispy Parmesan Edamame

Crispy, salty, crunchy parmesan-crusted edamame!


The next time you consider reaching for a bag of chips or popcorn to satisfy a salty craving you have, consider making this easy snack (or side dish) instead! There are over 10 grams of protein in a serving which will keep you full for longer than those other snacks will.

Have you ever had edamame? It is a nutritional powerhouse! Here’s what WebMD has to say about it:

“Here’s what you’ll find in a half-cup serving of shelled edamame:

  • 120 calories
  • 9 grams fiber
  • 2.5 grams fat
  • 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
  • 0.5 gram monounsaturated fat
  • 11 grams protein
  • 13 grams carbohydrate
  • 15 mg sodium
  • 10% of the Daily Value for vitamin C
  • 10% Daily Value for iron
  • 8% Daily Value for vitamin A
  • 4% Daily Value for calcium

As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you’ll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it’s quite high in iron; it has about as much as a 4-ounce roasted chicken breast.”

Not too shabby, huh?

Prepared this way, edamame is delicious and quite addicting! Even the pickiest of eaters will definitely enjoy this treat. You can easily make this vegan by omitting the cheese. It is still delicious without the cheese too!

Crispy Parmesan Edamame


  • 1 12 oz bag frozen shelled edamame (preferably thawed, but if not, increase baking time to 25 minutes)
  • 1 tbsp oil
  • 1/4 cup grated parmesan cheese
  • salt and pepper to taste

1). Preheat the oven to 400F.

2). Mix the edamame with a tablespoon of oil in a 9×13 baking dish. Spread into a single layer and sprinkle parmesan, salt, and pepper. Bake for 15 minutes (or 25 minutes if still partially frozen).


Servings: 4. Nutritional Information per Serving: Calories: 141 Fat: 8.5g Protein: 10.3 g Fiber: 2.9g  Carbs: 7.7g Sodium: 149 mg

Recipe adapted from allrecipes. com

3 thoughts on “Crispy Parmesan Edamame

  1. Pingback: Special K Protein Shakes, Strawberry, 4-Count opinion Bottles (Pack of 6) · WWW.MINFOWORDS.COM

  2. Pingback: 24 Day Challenge – Day 3 | New SA Pro, Brand new Wife

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