Looking for a healthy and satisfying snack? Edamame beans are packed with protein, fiber, and flavor, making them a delicious way to fuel up and curb hunger!
Dietitian Tips For Choosing A Healthy Snack
As a dietitian, edamame checks off all the boxes I look for in a healthy snack. Here are some helpful tips to help guide you when looking for healthier snack options:
Focus on whole foods: Opt for snacks like fruits, vegetables, nuts, and seeds, which are nutrient-dense and rich in fiber.
Balance protein, fat, and carbs: Choose snacks that include a good balance of protein, healthy fats, and carbohydrates to keep you fuller for longer. These peanut butter blueberry energy bites are a great example.
Watch portion sizes: Even healthy snacks can be calorie-dense, so be mindful of portions to avoid overeating.
Limit added sugars: Check for snacks with minimal added sugars, and instead, go for natural sweetness from fruit like in my raspberry parfaits, or these pineapple popsicles.
Include fiber: Fiber helps with digestion and satiety, so aim for snacks that are high in fiber, like whole grains, veggies, and legumes. This charcuterie board will give you some great ideas.
Choose nutrient-rich options: Pick snacks that provide essential vitamins and minerals, like leafy greens, nuts, or yogurt and of course, these edamame beans, to help fuel your body.
Nutrition Notes
Edamame is a great source of plant-based protein, a fantastic option for vegetarians, vegans, or anyone looking to boost their protein intake without a ton of saturated fat or excess calories.
I buy frozen edamame beans for convenience and so I have them on hand to add to vegetable stir fries or for use in salads and as snacks. You can find them in the frozen food section of your supermarket.
⅔ cup (about 100 grams) of pre cooked frozen shelled edamame = roughly 140 calories, 11 grams protein, 4 gms of fiber, 80 gms calcium (values can vary depending on size). Edamame is low in calories and high in calcium, making them especially great for pre and post menopausal women struggling with weight gain and for bone health.
Serving and Seasoning Ideas
Personally, I enjoy biting into an edamame pod and scraping out the bean with my teeth. It's a great way to make this snack fun and more enjoyable. But you can also buy edamame pre shelled. The choice is yours.
Try these seasonings for variety and see which satisfies you the most:
- sesame and black garlic salt
- low sodium soy sauce
- chili lime seasoning
- olive oil + dried herbs
- sea salt and fresh pepper
- everything bagel seasoning
Seasoned Edamame Bean Snack
Ingredients
- 12 oz shelled edamame beans (in the pod or shelled) pre cooked/frozen then defrosted. see notes below.
- black garlic salt seasoning or seasoning of choice * see options above
Instructions
- Defrost beans and pat any excess moisture with dry cloth. Place into a bowl.
- Add your favorite seasonings and divide into snack bags. Keep refrigerated until ready to eat, for up to 3-4 days.
Notes
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Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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