The single hardest (and most important) part of weight loss for me is the whole snack factor. Or lack thereof. I don’t really handle deprivation well (I’ve already told my husband that if we’re struck with a zombie apocalypse to please just put me down early) and I also get kind of mean and irrational when I’m hungry. I’m like the poster child for the word “hangry.” So if I’m following a diet plan that is highly restrictive or where I feel perpetually hungry, I’m basically mean to everyone for a few days and then I quit. I needs my snacks.

These roasted edamame are a perfect little snack, whether or not you’re trying to eat healthy. They’re packed with protein to keep you full and offer a highly satisfying salty crunch to keep you not crazy. Even my husband likes them and to him, the only acceptable vegetables are corn and nougat.

Preheat oven to 425 degrees and line with parchment paper. Place the frozen frozen edamame in a strainer

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and rinse under warm water until the ice is melted and the beans are mostly thawed. Blot dry with paper towels

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and then spread onto the baking sheet.

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Set aside.

In a small bowl, whisk together the oil,

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salt,

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pepper,

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onion powder, and garlic powder. drizzle over edamame and then toss to combine. Bake for 22-25 minutes (stir halfway through) or until the beans are whistling and are lightly browned and crispy. Remove from oven.

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If you want (and I encourage you to want…), sprinkle with Parmesan cheese,

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and toss to combine. Serve immediately.

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Crispy Roasted Edamame

This crunchy snack is low in carbs and high in protein!

Ingredients

  • 1 12-ounce bag frozen, shelled edamame
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 2-3 tablespoons canned Parmesan cheese (optional)

Instructions

  1. Preheat oven to 425 degrees and line with parchment paper. Rinse the frozen edamame in a strainer until the ice is melted and the beans are mostly thawed. Blot dry with paper towels and then spread onto the baking sheet. Set aside.
  2. In a small bowl, whisk together the oil, salt, pepper, onion powder, and garlic powder. drizzle over edamame and then toss to combine. Bake for 22-25 minutes (stir halfway through) or until the beans are whistling and are lightly browned and crispy. Remove from oven, sprinkle with Parmesan cheese, and toss to combine. Serve immediately.

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14 comments

  1. It may be the highlight of my calorie counting day when my edamame snack is whistling. So, thanks! Hahaha! Really though…these sound so good! I’ve missed snacking too!

    1. Also, what’s the serving size on these? I’m sure I could eat them all, but I’m also sure that’s frowned upon.

      1. Good portion of snacks like this is portion that fits in your one hand, so one handful of crispy roasted edamame is right amount. I hope I helped you

      1. At my Kroger (Smith’s) they have Mukimame, which is shelled Edamame. If that helps anyone searching the freezer section.

  2. I love edamame, however, the most adventurous I’ve gotten with it is sprinkling it on a salad. I’m definitely going to try this.
    Do you think the same recipe could be used for roasting chickpeas?
    Thanks so much!
    Stacey

  3. I’m so excited to try this recipe! I usually keep a bag of edamame in my freezer from Trader Joe’s so that I can snack on something healthy when the cravings hit. This will be a nice break from the traditional boil & salt method 🙂

  4. I find edamame strangely addictive, like, I eat them frozen straight out of the bag. This looks like a delicious way to eat them! For some reason my husband thinks that only women should eat these…maybe the Parmesan and will convince him otherwise.

  5. Every time I take the edamame out for my salads I think “I really need to try roasting these things.” Maybe now I actually will! Somewhere I have a recipe that involves roasting them with bacon…though that’s probably not Dietbet friendly!

  6. This turned out beautiful, tasty and crunchy
    We used cooking spray to reduce oil and avoided the cheese as well. Thanks for the recipe!

  7. We paired these with your spicy turkey lettuce wraps tonight and they were (both!) delicious. My kids love edamame and these didn’t disappoint!

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