Sesame Soy Edamame

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Sesame Soy Edamame cooked with sesame oil, soy sauce, and a touch of red pepper flakes take edamame to a whole new level. This savory dish has tons of flavor and you'll never want to go back to eating plain edamame again.

183 CAL 12g CARBS 10g FAT 13g PROTEIN
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These Sesame Soy Edamame couldn't be more addictive and are packed with protein for a delicious snack or side dish.

I am always down for a giant bowl of edamame. In fact, it's one of my favorite afternoon snacks since it satisfies my constant cravings for something salty. When I am in a rush, I just defrost a bowl in the microwave and toss them with some sea salt.

When I have more time, I love to cook them in sesame oil, red pepper flakes, and soy sauce. The salty soy sauce and earthy sesame seeds make for a snack that is hard to put down. 

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Since I love edamame hot or cold, I usually make up a big batch of these whenever I cook them and keep them around all week for quick snacks.

Packed with protein and fiber, they are a healthy snack and one that will keep you full. They also make a tasty low-carb side dish for an Asian-inspired dinner.

Tips and Tricks for Sesame Soy Edamame

  • Shelled vs. pods: Although I made this recipe with the pods, they are fun to eat, you can also make this with shelled edamame.
  • Sugar snap peas: This recipe works great for sugar snap peas. Plus unlike edamame, you can eat the pod.
  • Snow peas: Snow peas are a less sweet option and you can also eat the pods.
  • Other veggies: I use this base recipe for broccoli, carrots, cauliflower, and bok choy all the time.

What is edamame anyway?

Edamame is a young soybean that hasn’t fully matured. It’s a small green bean that grows in a pod similar to a sugar snap pea or snow pea. They are slightly sweet and can be eaten cold, at room temperature, or hot. They are served in the pod and shelled and popular in Asian cuisine. In most stores, they can be found in the freezer section or the produce section.

If you are looking for more recipes with edamame, try these Roasted Garlic Edamame and Sauteed Shelled Edamame.

Is edamame good for you? What are the health benefits?

Edamame is a really great plant-based protein option that has 11 grams of protein, 9 grams of fiber, and only 120 calories in a half-cup serving of shelled edamame. It’s also loaded with Vitamin C, Vitamin A, and 10% of your daily iron needs.

Can I eat the pods of the edamame?

It is best not to eat the pods of edamame. Although it isn’t a big deal if you eat a few of the pods, eating too many can cause tummy troubles. The pods are also very fibrous and just difficult to eat. When edamame is served in the pod, you want to gently pop the beans out of the shell using your mouth or hands.

Frozen edamame versus fresh edamame:

At most supermarkets, you can find frozen, pre-cooked edamame. These edamame are either shelled or in the pod but have been steamed beforehand. They just need to be reheated. This can be done in a steamer, pan, or microwave. Once the edamame is no longer frozen, it can be eaten warm or at room temperature. It’s actually fairly hard to find fresh edamame that has been prepared in any manner.

Looking for more edamame recipes? Consider trying Fiesta Edamame, Lemon Pepper Asparagus and Edamame Stir Fry, Teriyaki Brown Rice and Edamame Bowls, or Sesame Spaghetti Squash and Edamame.

The Recipe
Stir fried edamame in a wooden bowl served with soy sauce and sesame seeds.

Sesame Soy Edamame

183 CAL 12g CARBS 10g FAT 13g PROTEIN
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  • 3 cups edamame in pods
  • 1 tbsp sesame oil
  • 1/4 tsp red pepper flakes (optional)
  • 1 tbsp low sodium soy sauce
  • 2 tsp sesame seeds

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Defrost the edamame by boiling them for about 5 minutes or microwaving them until tender crisp. Dry them off using a kitchen towel.


Add the sesame oil to a pan over medium high heat. Add the red pepper flakes as well if using. Once hot, add the edamame and cook for 3-4 minutes, stirring often, until beginning to char and brown.


Add the soy sauce and cook for about 1 minute until it mostly evaporates. Turn off heat and sprinkle with sesame seeds. Add more soy sauce or salt if needed.

Nutritional Facts
Serving Size: 1 cup
Amount Per Serving
Calories 183
Calories from Fat 92
% Daily Value *
Total Fat 10g
Saturated Fat 1g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 12g
Dietary Fiber 6g
Sugars 3g
Protein 13g

* 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.

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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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