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You’ll get immediate access to your download with simple shifts you can start today—because every small habit tweak helps.

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Start your new healthy lifestyle with these free recipes & Tips

You’ll get immediate access to your download with simple shifts you can start today—because every small habit tweak helps.

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Spicy Garlic Edamame Recipe (Quick & Delicious!)

Spicy Garlic Edamame Recipe Elizabeth Rider

This spicy garlic edamame recipe is quick, healthy, and addictively delicious.

In fact, this is my favorite healthy edamame recipe ever.

Edamame is loaded with protein, fiber, and good carbs. It’s also super easy to prepare and fun to eat.

Spicy Garlic Edamame Recipe Tips

While just plain or lightly salted edamame makes a great on-the-go snack, the spicy version below is one of my all-time-favorite to-die-for spicy treats.

Raw garlic is loaded with antioxidants and healing properties; some nutritionists say that it’s the most powerful medicine on the planet. It’s also potent, so hopefully whoever you enjoy this treat with likes it as much as you do.

The key to this recipe is to let the pressed raw garlic marinate in the toasted sesame oil while you cook the edamame to let the flavors come together. The raw garlic is naturally spicy and infuses all of its goodness into the oil, while the chili flakes amp up the spiciness even more.

Between the kick from the raw garlic, rich flavor of the toasted sesame oil, and heat from the chili flakes, this spicy garlic edamame is a total party in your mouth.

I love this spicy garlic edamame in the shell. In case you’ve never had edamame in the shell, just gently pull the whole pod between your teeth to eat the beans inside, then discard the outside shell. You can also make this recipe with shelled edamame. Both versions are great.

Wait, Is Edamame Healthy?

Some people wonder if edamame is healthy or not because it is soy. Here’s the thing: almost all of the soy in the US is genetically modified.

While soy has a bad rap in some nutrition communities, I believe it’s processed soy that is harmful to health. Forms of processed soy include soybean oil or soybean texturizers and stabilizers. Whole, unprocessed organic soybeans like edamame can be part of a healthy eating plan. In fact, some studies suggest that whole, unprocessed soy is one of the healthiest foods on the planet. Look for organic as often as possible to ensure it is not genetically modified.


Spicy Garlic Edamame Recipe

  • Author: Elizabeth Rider
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 1x
  • Category: Snack


This easy spicy garlic edamame recipe is one of our all-time favorite snacks. If you enjoy this recipe, please leave a star rating and comment below to share with other readers in our community.



  • 1 package frozen organic edamame (about 16 ounces), shelled or not, your preference
  • 3 large cloves garlic, peeled and pressed through a garlic press (or grated)
  • 1 tablespoon toasted sesame oil*
  • 1 tablespoon extra virgin olive oil (or another healthy oil of your choice – flaxseed, macadamia nut and avocado oil are all great. [Or, you can use 2 tablespoons of toasted sesame oil]
  • a sprinkle of red chili flakes (1/4 to 1/2 teaspoon, depending on how spicy you like it)
  • 1 teaspoon sea salt — large flakes are especially nice here, I use Maldon salt in this recipe, but any sea salt works.


  1. My favorite way to make this is with edamame still in the shell. I also use 1/2 teaspoon of red chili flakes – I like it hot!
  2. Bring a large pot of water to a boil. While you’re waiting for the water to boil, press the garlic into the bottom of a large mixing bowl then add the toasted sesame oil, red pepper flakes, and sea salt. Mix well.
  3. Cook the edamame in the boiling water for 2-3 minutes. Frozen edamame is already cooked, you just need to heat it up. Drain, then add the hot edamame to the mixing bowl and toss well with the other ingredients. Doing this while it’s hot helps it soak up all of the flavor from the other ingredients.
  4. Serve warm, room temperature or even cold. If desired, garnish with an extra pinch of sea salt and chili flakes to make it pretty. Can be kept in an airtight glass container in the refrigerator up to three days (but we usually finish it within the hour!).


*Toasted sesame oil has a wonderful deep flavor and can be purchased in the ethnic food aisle of most grocery stores. Make sure it’s toasted sesame oil and not plain sesame oil, there’s a big difference in flavor.



More Snacks You’ll Love

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How to Make Homemade Salsa

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  1. Patti says:

    This was easy and great (once I realized you’re not supposed to eat the shells LOL). Thank you – I was looking for a healthy snack that had some kick – and this is it. 🙂

  2. Ira Lofthouse says:

    This is exactly the recipe I was looking for. Wish I could give this a rating. I google edame snack recipes but I couldn’t find any other recipes that uses toasted sesame oil. So glad I found this!

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