Crispy Parmesan Garlic Edamame

I’m a snacker. Rather than the traditional three large meals a day, I always push it to five or six snack-sized meals. I just sort of graze on food all day long like a cow. That may not sound sexy, but it is. I never feel overfull and I keep my metabolism up throughout the day—both added bonuses to the glaringly awesome fact that I get to eat delicious food so frequently.

I’m always out to find mid-morning and mid-afternoon snacks, and this parmesan garlic edamame recipe (slightly adapted from this recipe) is my latest obsession. It even rivals roasted spiced chickpeas, which I snack on almost every day (so good!).


  • 1 package frozen shelled edamame
  • 1 tbsp olive oil
  • ¼ cup grated parmesan cheese
  • ¼ tsp garlic powder
  • salt and pepper to taste

DIRECTIONS (updated! I found there’s no need to cook the edamame first. In fact, it’s WAY better if you don’t!)

  1. Preheat oven to 400 degrees.
  2. Let frozen edamame thaw on the countertop. Dry on paper towel if necessary.
  3. Mix parmesan cheese, garlic powder, salt and pepper in a bowl. In separate bowl, toss edamame with olive oil.
  4. Add the parmesan-spice mixture to the edamame and toss until evenly coated.
  5. Spread onto pan and bake for 15 minutes (until cheese is crispy).

This healthy snack is oh-so-yummy and reminds me why I could never be a vegan: life without cheese is not life. (In my opinion.)

Now to completely contradict my first paragraph, I just have to mention the delicious three-course meal I had last night at Post 390. It’s Restaurant Week in Boston, which means a slew of phenomenal eateries offer a three-course, fixed menu for an insanely affordable price. Post 390’s Restaurant Week menu was ON POINT. I went with the sweet corn bisque with crabmeat, grilled Atlantic salmon and peach cobbler for dessert. The Resto Week feast didn’t exactly fall into my “snacking” eating habits, but hey, everything in moderation…including moderation.

Nutrition Facts

Serving Size: ½ cup (about ¼ of the batch if you use one bag frozen, shelled edamame)

Calories: 152
–Calories from fat: 80
Total Fat: 9g
–Saturated Fat: 2g
Cholesterol: 5mg
Sodium: 100mg
Total Carbohydrate: 8g
–Dietary Fiber: 4g
–Sugars: 1g
Protein: 11g


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  1. Merrie Leigh says:

    hey! How do you store this?! Do you stick it in the fridge?

    • Hi! I usually store it in a tupperware container at room temp and snack on it throughout the day, but if I were to eat it over a few days time, then yes, I’d stick it in the fridge and maybe zap it in the microwave before eating.

  2. This sounds amazing! Definitely gonna try this!
    Having been on the low carb train for well over 8 years now I am always for the look out for snacks 🙂


  3. Just made these- and they are PHENOMENAL! Thank you for sharing!

  4. I just made these last night and while the flavor was great I think I got the cooking part wrong. They were soggy and I expected them to be more of a nut consistency (crunchy outside). Any tips? or is that how they are supposed to be?

    • Hi Kat! The cheese will be crispy while the edamame will stay on the softer side, but they shouldn’t be soggy. For a crunchier texture, skip boiling the edamame. Once thawed, go right to the oven. Hope that helps! 🙂

  5. Awesome snack

  6. Vegan Parmesan actually does a pretty decent imitation… just sayin’ 😉

  7. Hi! I was curious to know how big of a pack of edamame you used. I buy large bags because I eat it like candy and I would just like to know how much this recipe uses 🙂 Thanks!

  8. Do you have any idea of the nutritional info for this recipe? I’m on WW and this looks super yummy but I’d like to calculate the points before I make it and end up loving it!!

  9. Making my second batch! My husband and 5yr old loved it too! Thanks for posting!

  10. so incredibly addictive. And so high in protein! thanks for the tip on baking them frozen, it definitely helped make them crispier 🙂

  11. These are absolutely happening.

  12. My mom made them the other day and didn’t boil them before hand and said they were very dry…I tried pre-boiling and cooked them for only 10 mins at 400 and still found them dry. Hmmm??? Flavor was great though!

    • What a bummer! I wish I had some suggestions, but if anything I have the opposite problem and they’re a little soggy because of the oil in the cheese. :/

  13. Any idea about the nutritional info…calories etc. per serving? Thanks!

  14. I just made these!! I didn’t use frozen edamame (will try next time), but they are absolutely incredible. Thank you for posting!

  15. Amanda Langworthy says:

    I didnt have any garlic powder! I cant believe that..but I used Mrs Dash Garlic and Herb and it was pretty good…i bet it would be 100% better with the garlic powder though 🙂

  16. Kim Fahrni says:

    It is cooking in the oven as we speak….So excite to try it!!

  17. Kim Fahrni says:


  18. Nicole do u eat them with the shell??? after you take them out of the oven?

    • I don’t–I buy frozen edamame that has already been taken out of the shell. Makes it a lot easier 🙂

  19. I bought the ingredients for this today! I’m so excited. Just to clarify, do I need to thaw these? It seems like people are trying several ways. I want them to be crispy! What’s the best way to do it?

    • I always thaw them and find that the outside cheese gets crispy while the inside of the edamame stays soft (which I like). I haven’t tried baking them frozen though. Let me know how it turns out! 🙂

  20. Brittany says:

    For anyone who has tried the recipe- do these store well? Still tasty the next day?

  21. Got enough fucking pictures on here of what you’re cooking? JHC

    • Relax.

    • Anna Woodbury says:

      Bryan you are incredibly crass and rude. This is her blog and she has the right to post as many(beautiful) pictures as she wants. No one made you come to this blog and no one made you stay through the entire post. There is absolutely no call for your ridiculously childish comment or your filthy language.

      • I totally agree with you, Anna. I have learned that those who have the least respect for themselves and for others are usually the ones who use the most offensive language. That is no excuse, but it sometimes helps me to not get angry or frustrated if I remind myself of that.

        Nicole, I love your page and I am headed to the kitchen to see how this tastes. I am a raging diabetic trying to get things balanced, but I am always hungry. I’m hoping this will taste as good as it looks in your beautiful pictures.

  22. Bonnie Geddes says:

    I was wondering if you could fix this in the pods? Do these taste as good as soy beans in the pod?

    • Bonnie, I’ll let Nicole comment on whether this can be done in the pod – but edamame are the same thing as soy beans. Just the Japanese name for them.

  23. Wondering if you can make this using the raw soy beans? Or does it have to be the frozen variety?

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