Introduction
Edamame Egg Salad Recipe, Picture mixing the sweet taste of edamame beans with the creamy richness of well-cooked eggs. This mix is not only tasty but also good for your body. Edamame beans are bright green and add a fresh color and nice crunch to any dish. When paired with eggs—one of nature’s best protein sources—they make salads that can fit many taste likes.
Whether you need a quick lunch, a protein-rich meal after working out, or a tasty snack, edamame egg salads offer many options. Let’s look at several tasty recipes that show off this great food pair!
1. Why Choose edamame egg salad recipe?
Health Benefits
Edamame beans have about 17 grams of protein per cup and all nine key amino acids your body needs. They’re high in fiber (8 grams per cup), which helps your digestion and keeps you feeling full. Edamame also gives you folate, vitamin K, iron, and calcium.
Eggs go well with this mix. One large egg has about 6 grams of high-quality protein, choline for brain health, and helpful stuff for eye health. The yolks have healthy fats and vitamins A, D, E, and B.
Together, they make a base rich in nutrients, giving you complete proteins and many vitamins in a fairly low-calorie meal.
Taste & Texture Mix
Edamame has a mild sweetness with a nice pop and slightly nutty taste. Their firm texture gives a good bite that works well with the smooth feel of boiled eggs. This mix of textures makes each bite more fun—the soft egg with the slight crunch of the edamame.
Works Well in Many Types of Cooking
Both foods have mild enough tastes to work with spices from many cooking styles:
- Asian cooking with soy sauce, sesame oil, rice vinegar, and ginger
- Foods from the Mediterranean with olive oil, lemon, herbs, and feta cheese
- Classic American dishes with mayo, mustard, and fresh herbs
2. Basic edamame egg salad recipe
What You Need
- 2 cups shelled edamame (fresh or frozen)
- 6 large eggs, hard-boiled and peeled
- 3 tablespoons Greek yogurt (or mayo)
- 1 tablespoon Dijon mustard
- 2 teaspoons fresh lemon juice
- 2 tablespoons each finely chopped chives and dill
- 1 small shallot, finely chopped
- Salt and pepper to taste
How to Make edamame egg salad recipe
- Cook the edamame: Boil in lightly salted water for 3-5 minutes until tender but still firm. Drain and rinse under cold water to stop cooking. Set aside to cool fully.
- Cook the eggs: Cook in simmering water for 9 minutes, then put in ice water for 10 minutes before peeling.
- Make the dressing: Mix Greek yogurt, Dijon mustard, lemon juice, salt, and pepper in a bowl.
- Mix it all: Chop the eggs into bite-sized pieces. Add eggs, edamame, shallot, and herbs to the dressing. Fold together gently to keep some texture while making sure everything gets coated.
- Chill: Put in the fridge for at least 30 minutes before serving to let flavors blend.
Ways to Serve
Enjoy as a sandwich filling, on toast, in lettuce wraps, as a dip with crackers, or as a salad on mixed greens.
3. Different Types of edamame egg salad recipe
A. Asian-Style Edamame Egg Salad
Main Ingredients:
- Basic edamame egg salad
- Rice vinegar, soy sauce, sesame oil
- Fresh ginger, garlic, green onions
- Red pepper flakes and sesame seeds
This works well with brown rice or in lettuce cups for a light meal. The savory flavors from soy sauce and sesame oil go well with the mild edamame and eggs.
B. Mediterranean Edamame Egg Salad
Main Ingredients:
- Basic edamame egg salad
- Crumbled feta, diced cucumber, cherry tomatoes
- Kalamata olives, red onion
- Lemon juice, olive oil, fresh herbs
This bright, herb-filled version turns the basic salad into a Mediterranean treat. Serve in pita pockets or over couscous for a full meal.
C. High-Protein Low-Carb edamame egg salad recipe
Main Ingredients:
- Basic edamame egg salad (with less edamame for fewer carbs)
- Extra eggs and diced avocado
- Olive oil-based mayo
- Chopped nuts and seeds for added crunch
Great for those on a low-carb diet, this version has plenty of healthy fats. The high fat content makes it very filling and keeps you satisfied.
4. Health Perks and Diet Changes
The edamame-egg mix offers great help for weight control through high-quality protein and fiber, which make you feel full and eat less overall. The plant compounds in edamame may help lower bad cholesterol, while the healthy fats in eggs support heart health.
These salads can be changed to fit many diet needs:
- For vegans: Replace eggs with firm tofu seasoned with black salt or use mashed chickpeas
- For dairy-free diets: Use mashed avocado or dairy-free yogurt instead of mayo
- For gluten-free diets: The basic salad has no gluten; serve with gluten-free crackers or in lettuce wraps
5. FAQ
Can I use frozen edamame? Yes! Just follow the cooking info on the package and cool them fully before using.
How long does this salad last? It stays good for 2-3 days when kept in a sealed container in the fridge.
Can I make this without mayo? Yes! Use Greek yogurt, mashed avocado, hummus, or a simple mix of olive oil and lemon juice.
Is it good for meal prep? Yes, but think about prepping parts separately if making more than a day ahead. For wet foods like cucumber or tomatoes, add them just before eating.
What goes well with edamame egg salad? Whole grain bread, crackers, cut-up veggies, miso soup (with Asian versions), fresh fruit, or a light green salad.
Wrap-Up
Edamame egg salad brings together good nutrition and many cooking options. By mixing protein-rich eggs with fiber-filled edamame, you create a base for many tasty versions that help health goals while tasting great.
I hope you try new things beyond these recipes by adding different herbs, spices, or seasonal veggies. The solid base of eggs and edamame gives you a great starting point for your own cooking ideas!
Which version sounds best to you? Share your tries or favorite changes in the comments below!