High Protein Edamame Hummus (Easy & Creamy)

This high protein edamame hummus is my go-to snack when I want something creamy, filling, and ready in minutes. Edamame and chickpeas blend together with tahini, lime, and garlic into a bright and ultra creamy green hummus with more protein than the classic version. Serve it with crunchy veggies, spread it on toast, or eat it straight off a cracker (or spoon!)

Why You’ll Love This Edamame Hummus

• More protein than classic hummus. Edamame are young soybeans and one of the most protein-rich plants you can eat, so they give regular hummus a real boost.
• Ready in about 15 minutes. Frozen edamame, a can of chickpeas, and a food processor are all you need.
• Naturally vegan and gluten-free. It’s perfect for meal prep, lunchboxes, and snack plates.
• That color. It’s a fun green hummus that makes any snack board look a little more special.

Ingredients for Edamame Hummus

• Edamame: I buy frozen shelled edamame and cook them quickly before blending (see the FAQ).
• Chickpeas: one 15 oz can, drained and rinsed. They keep the classic hummus texture.
• Tahini: gives it that rich, nutty hummus flavor. Use a smooth, runny tahini for the creamiest result.
• Lime juice: a little brighter than lemon, and it’s what makes this version different.
• Garlic: two cloves. Add one more if you love it garlicky.
• Olive oil: adds creaminess. Save a drizzle for the top.
• Cold water: the secret to an ultra-smooth hummus. Add it slowly until it’s as creamy as you like.
• Sea salt: to taste.

Full measurements are in the recipe card below.

How to Make Edamame Hummus

1. Cook the edamame. Boil frozen shelled edamame for 3–4 minutes, or soak in hot water until fully thawed, then drain.
2. Blend. Add the edamame, chickpeas, tahini, lime juice, garlic, olive oil, and salt to a food processor.
3. Add cold water. With the processor running, add the cold water a tablespoon at a time until the hummus is smooth and creamy. Scrape down the sides as needed.
4. Taste and adjust. Add more salt, lime, or garlic to taste.
5. Serve. Swirl into a bowl, drizzle with olive oil, and dig in.

Tip: for the smoothest hummus, let the processor run for a full 2–3 minutes. It feels like a long time, but it makes a big difference.

How Much Protein Is in Edamame Hummus?

Each serving of this edamame hummus has about 10g of protein per 1/2 cup, and the entire recipe has about 3 cups. Edamame has more protein per cup than chickpeas, so combining the two gives you a higher protein hummus than the classic version, without adding protein powder or anything unusual. Want even more? Serve it with high-protein crackers or spread it into a wrap with baked tofu.

Ways to Serve Edamame Hummus

• With crudités like carrots, cucumbers, snap peas, and bell peppers
• With pita chips, crackers, or warm pita
• Spread into wraps and sandwiches
• As a dollop on grain bowls and salads
• On a snack board or holiday appetizer platter

Looking for a lighter, tahini-free option? Try my High Protein Edamame Dip & Spread. It’s made with peas and herbs and is perfect on toast.

Edamame Hummus FAQ

Is edamame hummus healthy?
Yes! It’s made with whole-food ingredients: edamame, chickpeas, tahini, and olive oil. Together they give you plant-based protein, fiber, and healthy fats, which makes it a filling and healthy snack.

Do you need to cook edamame before making hummus?
Yes, edamame shouldn’t be eaten raw. Most frozen edamame is already blanched, so I just thaw it in hot water for at least 20 min before blending.

Can you make edamame hummus without tahini?
Yes, just leave out the tahini and add an extra tablespoon of olive oil plus a little more water. It will be a bit less rich but still creamy and delicious.

Can you freeze edamame hummus?
You can freeze in an airtight container for up to 3 months. Thaw in the fridge overnight and stir well before serving.

{If you like this recipe, you’ll love my EDAMAME AVOCADO TOAST and my HIGH PROTEIN EDAMAME DIP.}