Roasted Garlic Edamame

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Try roasted garlic edamame for a spin on a classic appetizer! It features a seasoning blend of garlic, onion, and Parmesan, creating zesty, cheesy, and savory flavors. Serve it fresh from the oven and watch as it disappears from the plate right before your eyes!

193 CAL 14g CARBS 10g FAT 19g PROTEIN 1
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Roasted garlic edamame is our reinterpretation of an Asian staple. This Japanese-inspired dish adds a Western twist to the traditional preparation, and we think you’re going to love it!

We've combined slightly sweet, nutty edamame with savory seasonings, then roasted them to bring out the natural flavors and add an earthy depth. The addition of Parmesan creates layers of umami cheesiness that perfectly complement the edamame. You could also make this dish in a skillet like this Sauteed Shelled Edamame.

Roasting edamame also gives the beans a crispy exterior while maintaining a tender interior, resulting in a truly addicting texture! We absolutely love roasting vegetables and these are no different.

You can serve this dish as a wholesome snack or a simple side. Or, try it as a topping for your favorite grain bowls like Asian noodle bowls, Thai bowls, and Korean beef bowls.

Why You’ll Love Roasted Garlic Edamame

Here are just a few reasons why you'll fall head over heels for this roasted garlic edamame recipe:

  • Umami explosion: The blend of garlic, Parmesan, and edamame creates an irresistible flavor in each bite. You won’t be able to stop at just one serving!
  • Simplicity at its best: This recipe is proof that effortless cooking can also taste incredible! With little prep time and steps involved, there is no need to sacrifice taste.
  • Versatile: Roasted garlic edamame is your secret kitchen weapon, whether it's stealing the show as a stand-alone snack, playing a supporting role as a side dish, or adding a crisp-tender bite to a salad.

Roasted edamame with crispy Parmesan cheese and garlic on a baking sheet.

Ingredients and Substitutions

To make roasted garlic edamame, here are the ingredients you’ll need:

  • Edamame: Brings a tender texture and slightly sweet, nutty flavor to the dish. Look for it in the frozen food section of large grocery stores or Asian food markets. Shelled edamame is the best option for this recipe. If you use fresh edamame, make sure to boil or steam it before roasting.
  • Olive oil: To help the seasonings adhere and promote a crispy, golden-brown exterior of the edamame. If you don’t have olive oil, any neutral oil, like canola or sunflower oil, can be used instead. For an oil-free option, use lemon juice.
  • Garlic powder: Imparts a full-bodied, slightly toasty flavor. You can also use freshly minced garlic cloves, like in our sauteed shelled edamame, for a more intense flavor.
  • Onion powder: Provides additional savory flavors with slightly sharp, zesty undertones. Finely minced fresh onion can be used as a substitute.
  • Parmesan cheese: Adds savory, umami notes to the dish. If you have dairy sensitivities or allergies, use nutritional yeast as an alternative.
  • Salt and pepper: Enhances the flavors of the edamame beans and adds a savory kick. Alternatively, you can try tossing the edamame in low-sodium soy sauce or tamari.

How To Shell Edamame

While we recommend purchasing shelled edamame for more convenience, you can also make this recipe work with edamame in pods. To shell the beans, follow these steps:

  • Rinse the edamame pods under cold running water.
  • Boil the whole pods in salted water for about 5-6 minutes. You can also steam them.
  • When they are cool enough to handle, hold a pod over a bowl, apply pressure with your fingers at one end, and squeeze it. The edamame beans should pop right out!

How To Make Roasted Garlic Edamame

These crispy roasted edamame are ready in just 20 minutes making them a great protein-packed side dish, appetizer, or snack.

1. Prepare The Edamame

You want your oven to be very hot for this recipe to achieve perfectly crispy skins, so start by preheating it to 450F. Toss the edamame with olive oil and the seasonings until everything is well coated.

If you are using frozen edamame, run it under some cold water in a colander to defrost it. Then dry it with a kitchen towel. You can also defrost it in the microwave.

2. Roast The Edamame

Make sure to spread the seasoned edamame out in a single layer on a baking sheet for even roasting. Pop it into the oven for 20 minutes, remembering to give the pan a shake at the halfway mark to ensure the edamame beans are all nicely browned.

Watch the edamame closely towards the end to prevent burning.

Roasted shelled edamame with garlic served in a small bowl on a baking sheet.

Storage and Reheating

Storing and reheating roasted garlic edamame is quick and convenient. If you have leftovers, here’s what to do:

  • Fridge: Store the cooked edamame in an airtight container in the fridge for up to 5 days.
  • Freezer: You can freeze roasted garlic edamame in a freezer-safe bag or airtight container for up to 3 months.
  • Reheating: Reheat the beans in the oven at 350F or until warmed through. Alternatively, heat them in an air fryer at 325F or microwave them for 1-2 minutes. Just note that the texture will be more soggy in the microwave.

Unpacking The Health Benefits Of Edamame

Edamame is a nutritional all-star, containing approximately 189 calories, 8g of fat, 16g of carbohydrates, and 17g of protein per serving. Plus, edamame beans are low in sodium and cholesterol, and rich in fiber and vitamin C.

Incorporating frozen edamame into your diet is a great way to maintain a healthy heart and muscles. Whether you're steaming it for an appetizer, adding it to a sushi bowl, or using it as a salad topping, this green legume brings a burst of nutrition and flavor to your table.

Are roasted edamame beans good for you?

Absolutely! Roasted edamame beans are a great source of protein, fiber, and essential nutrients, like iron, calcium, and vitamin K. They're also rich in antioxidants, which can help reduce inflammation and promote overall health.

Frequently Asked Questions

Here are the most common questions about cooking with edamame.

No, the shell of the edamame is not usually eaten because it is tough and fibrous. Follow our method above on how to remove the edamame from the shells if you’re starting with edamame in pods.

Yes, you can absolutely eat cold edamame beans. You’ll typically find them eaten warm or at room temperature, but cold edamame finds its way into salads or sushi bowls. As long as the edamame beans are pre-cooked, they’re equally as delicious cold.

Yes, this recipe is gluten-free. Edamame beans and all of the seasonings don’t contain gluten, but we always suggest double-checking your individual ingredients or sauces.

Crispy roasted edamame with garlic and Parmesan cheese in a white bowl.
The Recipe
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Roasted Garlic Edamame

193 CAL 14g CARBS 10g FAT 19g PROTEIN 1
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  • 4 cups shelled edamame
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 2 tbsp Parmesan cheese (grated)
  • 1 Salt and black pepper

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Preheat the oven to 450 degrees. Toss the edamame with olive, garlic, onion powder, cheese, salt, and pepper.


Spread out on a single layer on a baking sheet.


Roast for 20 minutes, shaking the pan or flipping the edamame after 10 minutes. The edamame should be golden brown.


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Nutritional Facts
Serving Size: 2/3 cup
Amount Per Serving
Calories 193
Calories from Fat 84
% Daily Value *
Total Fat 10g
Saturated Fat 2g
Monounsaturated Fat 1g
Polyunsaturated Fat 3g
Cholesterol 2mg
Sodium 45mg
Total Carbohydrate 14g
Dietary Fiber 7g
Sugars 1g
Protein 19g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.


For a vegan option, swap in nutritional yeast for the Parmesan cheese.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
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