Dry Roasted Edamame with parmesan and garlic is the perfect crispy, healthy snack. This crunchy zesty homemade snack is made with 4 simple ingredients in less than 30 minutes and just happens to be vegetarian, gluten-free, low calorie, and low carb. This is a great healthy snack recipe that includes directing for the oven or air fryer and is a great snack for kids and adults.
Dry Roasted Edamame recipe
Dry Roasted Edamame with parmesan and garlic is an addictive 4 ingredient healthy snack. If you are tired of eating processed snacks, but still craving something salty and crunchy start by making these crazy simple, downright tasty, and super healthy dried edamame.
These unassuming little edamame beans are tossed simply with olive oil, parmesan, and garlic salt. They are then put on a sheet pan and cooked at high heat in the oven or air fryer until nice and crispy. The end result is a flavor-packed snack, that's rich in nutrients and you can feel good eating yourself or serving it to your kids!
This anything-but-boring homemade snack is naturally cholesterol free, vegetarian, and high in protein!
This snack is a homemade version of this popular snack brand from Seapoint Farms- Sea Point Farm Dry Roasted Edamame. You'll be surprised how simple and tastier they are to make at home.
Are dry-roasted edamame healthy?
Yes! This is a snack you can feel good eating. It's rich in vitamins from the edamame, plus low in calories, and high in plant-based protein. They have essential amino acids and lots of healthy goodness!The perfect healthy snack - Parmesan Garlic Dry Roasted Edamame Click To Tweet
Why You'll Love this Dry Roasted Edamame Recipe...
- This Dry Roasted Edamame is seasoned with the powerhouse blend of parmesan and garlic.
- Don't like those flavors? You can easily mix up the seasoning blends to customize this to match your taste. I put all my suggestions for different spice blends to use below.
- It's vegetarian, low carb, low cal, clean eating, gluten-free and more.
- One serving is only around 120 calories and 9 grams of protein.
- This healthy dried edamame is super simple to make with just 5 minutes of hands-on time and 30 minutes from start to finish.
- You don't even have to thaw out the bag of edamame!
- It's a great use for that frozen bag of edamame hanging out in your freezer.
- It satisfies that salty and crunchy snack craving without eating chips!
- It's not just great for a snack, but also a salad topper or addition to a bowl.
Here's an overview of what you'll need to make this Dry Roasted Edamame, but keep scrolling for the full recipe amounts.
- Edamame: This dried Edamame recipe simply uses frozen edamame. You can usually find already-shelled edamame in the freezer section of your grocery store. To get the right ratio of olive oil and spices, use a 12-ounce bag. But if you can't find that you can tweak the olive oil and garlic salt. You don't need to do any prep work on the edamame. There's no need to thaw them or even pre-cook them in the microwave. Read below for all the health benefits and information about edamame, if you aren't familiar with it.
- Garlic Salt: Garlic salt gives these little crispy bites so much flavor with no fuss! If you are sensitive to salt, you can use garlic powder and just add a little sea salt.
- Parmesan Cheese: Use the classic refrigerated grated parmesan cheese.
- Olive Oil: Just a touch of olive oil gives this edamame enough flavor and oil to become crispy.
All About Edamame
What is edamame?
Edamame beans are whole, immature soybeans, which are part of the legume family. They are lighter green than regular soybeans, which are often light brown, tan, or beige. Soybeans are versatile food that is also made into soy protein, tofu, tempeh, soybean oil, soy sauce, and miso.
Edamame beans are often sold in pods, but you can often also find bags of just the green beans, which is what you need for this recipe.
Is edamame better raw or cooked?
All soybeans must be cooked before you eat them. Frozen edamame is often cooked by simply steaming them, but you can also roast them in the oven, like the recipe.
Is edamame good for you?
Soybeans are good for you! Despite any rumors about soy being unhealthy, it's not! It's a naturally cholesterol-free food that has no saturated fat. It is filled with protein, fiber, and micronutrients like vitamin B, calcium, folate, potassium, Vitamin K1, magnesium, phosphorous, and iron. They even have plant-based omega-3 fatty acids, which can reduce heart risk. They are a wonderful addition to a healthy diet and this is a simply irresistible way to eat them.
This is an overview of the instructions to make this Dry Roasted Edamame, but the full detailed printable recipe is below in the recipe card.
- Preheat the oven to 450 degrees. Spray a baking sheet with cooking spray.
- In a medium bowl, add the frozen edamame, olive oil, garlic salt, and parmesan cheese. Toss until well combined.
- Pour the coated edamame into your sprayed pan. Distribute the beans evenly.
- Roast in the oven for 18-20 minutes until browned and crispy. Give the pan a toss once during cooking. They should be nice and golden when done.
I love this Dry Roasted Edamame as written, but here are some fun variations.
- Make it with Chickpeas: You can make this same recipe with chickpeas instead edamame.
- Make it Vegan: To make these vegan, leave out the parmesan cheese or swap it for nutritional yeast.
- Make it in the Air Fryer: To make the dry roasted edamame in the air fryer, pat the edamame dry. Toss it in olive oil, garlic salt, and parmesan cheese. Air fry at 375 degrees for about 10 minutes or until tender and crispy.
More Dry Roasted Edamame Flavors
Add any of these homemade spice blends instead of the garlic salt and parmesan for a different flavor blend for your Dry Roasted Edamame.
- Everything Bagel Seasoning
- Ranch Seasoning Mix
- Cajun Spice Mix
- Homemade Taco Seasoning
- Herbs de Provence
- Blackening Seasoning
- Italian Seasoning
- Homemade Chili Seasoning
Storage & Leftovers
These are the crispiest and best right out of the oven! However, after you let the leftovers cool completely you can store any leftovers in an airtight container in the fridge for up to 5 days.
I would not recommend freezing dry roasted edamame.
How long do dry roasted edamame last?
Because of the cheese, I don't recommend keeping this for more than 5 days.
Is this recipe keto?
Technically soybeans are too high in fiber to be considered strictly keto. Some folks still enjoy them in moderation though!
Dry Roasted Edamame is Tasty & Simple!
This Dry Roasted Edamame is such a great, fast, and healthy snack that's perfect for kids and adults! Both of my twins gobbled this up and asked for more. These pretty little green gems make the perfect part of your daily snacking and addition to your daily diet.
You can also get creative and use them as a salad topper, savory bowl topper, topper for yogurt, or even an addition to your favorite trail mix.
I hope you love it as much as we do! As always, I'd love to hear what you think in the comments below.
The perfect healthy snack - Parmesan Garlic Dry Roasted Edamame Click To Tweet
More Homemade Crispy Snacks to Try:
- Crispy Ranch Chickpeas
- Crispy Everything Bagel Chickpeas
- Crispy Pumpkin Spice Chickpeas
- Crispy Chili Lime Chickpeas
- BBQ Roasted Chickpeas
- Crock Pot Chex Mix
- Crispy Oven Roasted Sweet Potato Chips
- Everything Bagel Sweet Potato Chips
- Preheat the oven to 450 degrees. Spray a baking sheet with cooking spray.
- In a medium bowl, toss together the frozen edamame, olive oil, garlic salt, and parmesan cheese.
- Arrange the edamame on the pan, distributing the beans evenly.
- Roast for 18-20 minutes, tossing once in the middle of the cooking time. Cook until the are crisp and golden.
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