If you love traditional hummus but want to switch things up, this High Protein Edamame Hummus is a bright, protein-packed twist that's smooth, flavorful, and incredibly versatile.
Would you like to save this recipe?
We'll email this post to you, so you can come back to it later!
Instead of chickpeas, we're using shelled edamame (young soybeans), which give this dip a gorgeous green color, extra protein, and a slightly sweeter taste that kids and adults love alike. Pair with veggies or pita bread for a delicious snack.
Edamame hummus comes together in just 10 minutes with just a handful of fridge and pantry staples - and the best part is, it's great for meal prep, snacking, school packed lunches or as a spread for wraps and sandwiches.
This edamame dip has just 180 calories per serving and 8g of protein. It's a great way to use edamame if you have bought some after seeing them on a Picky Plate and you are not sure what else to do with them.
Edamame is super nutritious too as it is complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own and must get from food.
Looking for more healthy dip recipes? Why not try our creamy Cottage Cheese Tzatziki or versatile Greek Yogurt Ranch Dip? For more hummus, try our Butter Bean Hummus or Cottage Cheese Hummus.
Jump to:
Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Edamame - You can use fresh or frozen edamame beans. If using frozen (a freezer staple for us), then you will need to cook and drain it first.
- Tahini - This is what adds extra creaminess to the edamame hummus recipe.
- Lemon - Some lemon juice for freshness. If you want and extra lemon flavor, then add some lemon zest too.
- Oil - Use a really good quality extra virgin olive oil to add flavor and creaminess and thin it out. If you wanted this to be oil free, then you can thin it out with just water.
- Garlic - Freshly crushed is best.
- Seasoning - Generously season with sea salt and black pepper.
Variations
Spicy Edamame Hummus - add 1-2 teaspoons sriracha or a pinch of cayenne pepper.
Herb-Loaded - blend in fresh herbs like cilantro (coriander), parsley, or basil for a bright green, herby dip.
Avocado Twist - add ½ an avocado for an extra creamy texture.
Asian-Inspired - swap lemon juice for lime and add a dash of soy sauce and sesame oil.
How To Make Edamame Hummus
Prep: If using frozen edamame, boil for 3-4 minutes until tender, then drain and cool slightly.
- Step 1: In a food processor, combine edamame, tahini, olive oil, lemon juice, garlic, salt, and pepper and any other seasoning you are using.
- Step 2: Adjust the consistency. With the processor running, drizzle in 2-4 tablespoons of cold water until smooth and creamy.
- Step 3: Add more lemon juice, salt, or spices if desired.
Serving Suggestions
Classic Dip: Serve with pita chips, veggie sticks, or Homemade Crackers.
Sandwich Spread: Use instead of mayo or butter in wraps and sandwiches.
Grain Bowls: Dollop on top of Brown Rice and Quinoa, or couscous bowls.
Snack Boards: Pair with veggies, crackers and fresh bread for a fun Hummus Platter.
Meal Prep and Storage
Fridge Storage: Store in an airtight container for up to 5 days.
Freezer Storage: Portion into freezer-safe containers (or silicone ice cube trays) and freeze for up to 3 months. Thaw overnight in the fridge and stir well before serving.
Lunchbox Tip: Freeze single portions in small containers and pop them into kids' lunchboxes - they'll thaw by lunchtime!
Dannii's Top Tips
- If your kids go to a nut free school, then you will need to leave the tahini out. To replace some creaminess, add a little Greek yogurt - like a tablespoon.
- Roast the garlic if you prefer a sweeter, mellow flavor.
- Save the cooking water from boiling edamame - it works perfectly to thin the hummus instead of plain water.
- For ultra-smooth hummus - process for at least 2-3 minutes, pausing to scrape down the sides.
More Dip Recipes
If you've tried this edamame hummus recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
High Protein Edamame Hummus
Ingredients
- 300 g (2 cups) of Edamame
- 1 tablespoon of Tahini
- 2 tablespoon of Lemon juice
- 2 tablespoon of Olive oil - extra virgin
- 2 Garlic cloves
- 1 pinch of Sea salt
- 1 pinch of Ground black pepper
Instructions
- Put all of the ingredients into a food processor.
- Adjust the consistency. With the processor running, drizzle in 2-4 tablespoons of cold water until smooth and creamy.
- Add more lemon juice, salt, or spices if desired.
Recipe Tips
- If your kids go to a nut free school, then you will need to leave the tahini out. To replace some creaminess, add a little Greek yogurt - like a tablespoon.
- Roast the garlic if you prefer a sweeter, mellow flavor.
- Save the cooking water from boiling edamame - it works perfectly to thin the hummus instead of plain water.
- For ultra-smooth hummus - process for at least 2-3 minutes, pausing to scrape down the sides.
Nutritional Information
Would you like to save this recipe?
We'll email this post to you, so you can come back to it later!
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
Eli says
Just reacting to the Notes, there are no nuts in tahini as it is made from sesame seeds , not nuts so this would be ok for kids lunchboxes :)
Dannii Martin says
You are correct, there are no nuts in tahini, however, the vast majority of nut-free schools (including ours) don't allow sesame due to it sharing similar proteins to nuts, which can cause a mistaken immune response in sensitive individuals. Children with nut allergies can often be triggered by sesame seeds.
Your school my still allow sesame though, but you should check first. We just like to be on the safe side and use a tahini-free version for our kids to take to school.
Eli says
Oh I see! Ours is fine with sesame, only nuts not allowed.