SAY GOODBYE TO AVOCADO TOAST.

As much as we love avocado toast, it can get a little boring. This high protein Edamame Spread is an amazing way to upgrade it! It has the same creamy texture as mashed avocados but with double the protein, a fraction of the fat, and a totally different texture. If you’re sick of avocado toast or are trying to get in more grams of protein, go whip up this incredibly easy Edamame Spread ASAP. 

P.S. This lasts in the fridge without browning like avocados!

edamame spread

Edamames and Peas

The key components of this edamame spread are edamame beans and peas. I find it easiest to buy them frozen then just soak them in hot water for 20 minutes or so or until defrosted. Blend with delicious seasonings, plant-based yogurt, and you’ve got yourself a high protein spread you can top on toast or use as a dip. Here are all of the delicious ingredients used:

  • Edamame Beans.
  • Peas.
  • Basil.
  • Dill.
  • Optional Vegan Yogurt.
  • Lemon.
  • Garlic.
  • Nutritional Yeast.
  • Sea Salt.
  • Paprika.

If you’re really trying to boost your protein intake, add a scoop of vegan protein powder. My favorite is from Sprout Living.

Ways to Use it

A spread on your toast or sandwich. I rotate between this edamame spread, hummus, and mashed avocado in my sandwiches or atop toast. It bursts with flavors, is a great hit of protein, and takes a sandwich from bland to exciting.

A scoop added to your bowl. I love a balanced bowl for lunch, and a scoop of this high protein edamame dip elevates it to the next level.

A dip to serve at get togethers. Serve this edamame dip with crudite and crackers for a delicious, healthy option guests will crave!

Edamame Pesto Variation

Want to turn this into an edamame pesto? Double the basil, add a handful of pine nuts or walnuts, a drizzle of olive oil, and skip the yogurt. Toss it with pasta or spoon it over roasted veggies for an easy high protein dinner.

High Protein Plant Based Dip

One of the many reasons I love this Edamame Dip so much is how high protein it can be. It is totally possible to boost your protein intake on a plant based diet, and this dip is a great example of that. Here are a few of the high protein ingredients used in this recipe:

  1. Edamame. Edamame is a soy-based food that is technically considered a legume. 1 cup contains 18 grams of protein.
  2. Peas. Have you ever heard of pea toast? It was created as a higher protein and cheaper alternative to avocado toast – just like this recipe! 1 cup of peas contains 8 grams of protein.
  3. Vegan Greek Style Yogurt. I use Kite Hill’s Protein Yogurt (2/3 cup contains 17 grams of protein) or Forager Greek Yogurt (2/3 cup is 13g protein.) They tastes pretty dang close to authentic Greek yogurt but are made with plant based ingredients. If you’re not plant based, regular Greek yogurt works as well. If you don’t like the taste of yogurt, swap with 2 tbsp avocado oil or 1/2 avocado, you’d just be sacrificing protein.
  4. Nutritional Yeast. Also known as “nooch”, nutritional yeast is a plant based super ingredient. It has a cheesy taste, 2 tablespoons contain 5 grams of protein, and it’s fortified with B12.
  5. Protein Powder. Totally not necessary, and I’m not even including it in the final ingredient list. But if you are looking to get as much protein as possible, add a scoop of protein powder. You won’t even taste it! My favorite vegan protein is from Sprout Living.

Make Ahead Healthy Appetizer

This edamame dip is a great make-ahead appetizer for parties and holidays. Unlike guacamole, it won’t brown, so you can make it a day or two ahead and keep it in the fridge until guests arrive. Serve it in a bowl surrounded by carrots, cucumbers, snap peas, and pita chips for a beautiful bright green dip.

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

edamame spread
5 from 1 rating

Edamame Spread

Yield: 4 servings
This high protein edamame dip doubles as a spread for toast. Vegan, ready in 10 minutes, and keeps a week in the fridge without browning.
Prep: 5 minutes
Total: 10 minutes
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Ingredients

  • 1 cup Edamame Beans, I use frozen edamame beans
  • 1 cup Green Peas, I use frozen peas
  • ½ cup Fresh Basil, loosely packed
  • 1-2 tbsp Fresh Dill, Taste and adjust
  • ½ cup Unflavored Greek Style Vegan Yogurt, I like the brands Kite Hill and Forager – regular Greek yogurt works too! 1/2 cup is the equivalent to 1 standard container of yogurt. If you don't have access to yogurt or don't like the taste, swap for a tbsp of 2 of olive oil or 1/2 an avocado
  • 2 Garlic Cloves
  • 2 tbsp Nutritional Yeast
  • 1 tbsp Hemp Seeds
  • ½ – 1 Lemon, juice from, Taste and adjust
  • ½ tsp Paprika
  • 1 tsp Sea Salt

Instructions
 

  • If using frozen peas and edamame, add them to hot water and let them soak until defrosted – 20 minutes is usually enough. Otherwise, make sure they are cooked and not raw!
  • Add all of the ingredients to a food processor – keep in mind the yogurt is optional, but does add a nice creamy texture and additional protein. Blend until you're left with a creamy spread, or keep it a chunkier preference. Stop to scrape down the sides of the processor if needed.
  • Spread atop your toast with toppings of your choice, add a scoop to your meal, or serve as a dip with crudite, crackers, whatever you'd like!
  • This dip will keep in the fridge just over a week. Enjoy!
Author: Annie Kimmelman