Spicy Keto Edamame (High Protein Snack!)

Name: Spicy Keto Edamame
Prep time: 9 min
Ingredients: 14 ounces frozen edamame (1 bag); 1 tablespoon avocado oil; 2 garlic cloves, minced; 3 tablespoons soy sauce or Tamari or coconut aminos; 3 teaspoons sambal oelek; Kosher salt to season

Jump to Recipe Print Recipe

If you're looking for a spicy, savory snack that's healthy, high in protein and fiber, and low in calories, this spicy keto edamame is it!

Spicy keto edamame served in a bowl and sprinkled with kosher salt.

With just three and a half net carbs per serving, this spicy keto edamame bursts with flavor and is high in protein and fiber. It's a healthy low-carb and keto-friendly snack to satisfy your taste buds!

Although edamame is considered a legume, it's high in fiber, making it rather low in carbohydrates, especially when compared to other legumes. And at three net carbs per half cup, you can enjoy in moderation on a low carb and keto diet.

You can typically find edamame served as an appetizer at Japanese restaurants. It's usually steamed and sprinkled with salt. This recipe takes it up a notch by combining edamame with an Asian-inspired sauce made with soy sauce, garlic, sambal and avocado oil.

Plus, it's so easy to make. Simply microwave the edamame according to bag instructions, make the sauce, and toss it with the edamame. In less than 10 minutes, you got a healthy, finger-licking snack.

What is Edamame?

Edamame beans are considered a legume since they're immature soy beans. They're low in net carbohydrates since they're high in fiber, especially when compared to other legumes. They're also packed with protein and antioxidants. They're popular in Japanese cuisine and other Asian cuisines. Most often, edamame pods are boiled or steamed for serving.

Edamame Nutrition

Edamame is healthy snack since it's high in protein (18 grams per cup) and fiber and low in calories. Edamame is also a good source of antioxidants. The net carbohydrates for one cup of shelled edamame is only 5.8 net carbs.

Ingredients

Frozen edamame: You can find edamame pods in the frozen section at most grocers. Simply heat the edamame according to bag instructions (we microwave).

Avocado oil: Any neutral-flavor oil will work in the sauce. You can even use extra-virgin olive oil if need be.

Soy sauce: We use tamari, which is gluten-free, but you could also use coconut aminos.

Sambal oelek: Sambal adds a little heat. You can add more or less to taste depending on how spicy you like it.

Garlic: Even though sambal has garlic in it, we like to add minced garlic to enhance the flavor.

How to Make

STEP 1: Cook edamame according to bag instructions (we usually cover the bowl with a plate and microwave for 4 ½ minutes).

STEP 2: Heat oil in a skillet over medium heat. When warm, add minced garlic and briefly sauté for 30 seconds, until fragrant. Add soy sauce and sambal and heat a little longer.

Bowl with edamame in microwave and covered with plate.

Pan with oil, garlic, soy sauce and sambal.

STEP 3: Stir in cooked edamame and toss to coat.

STEP 4: Serve edamame in a bowl with pan sauce drizzled over the top. Sprinkle with kosher salt as desired. Serve immediately.

Edamame in pan, being tossed with sauce.

RECIPE FAQ

Is edamame keto-friendly?

Yes, since edamame beans are fairly low in carbs, you can enjoy them in moderation while on a keto diet (depending on how many net carbs you eat in a day). We like them as a snack since they're high in fiber and protein.

How many net carbs are in edamame?

One cup of shelled edamame (155 grams) is 5.8 net carbs (total carbs: 13.8 grams, fiber: 8 grams).

How do you typically serve and eat edamame?

Edamame is usually cooked and served inside the pods. Since the outside pods are tough, you typically don't eat them. Rather, you use your teeth to pull out the beans and eat them. Then, you discard the pod.

Where do I buy edamame?

Most often you can buy edamame in the frozen section of grocers. Sometimes you can find them in the refrigerated section as well.

If you try this recipe, we would love to hear your feedback! Leave a comment, rate it, and tag @lowcarbsimplified on your photo of this recipe on Instagram or Facebook. We hope you enjoy this recipe as much as we do!