We love classic guac-but as a dietitian, I'm always looking for simple ways to boost the nutrients even further. This Edamame Guacamole adds extra fiber and plant-based protein while still giving you that creamy, flavorful guac you know and love. Plus, you can serve it with any dippers you love most like chips, crackers, or crunchy veggies! Perfect for snack boards, game day parties, or taco tuesday.
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Table of Contents
Why you'll love it
- Filled with fiber: 95% of Americans aren't getting enough fiber- and it's really important because it supports our gut health, keeps blood sugars steady, and helps reduce the risk of certain diseases. This guac packs in 5 grams of fiber per serving, making it high in fiber.
- Protein boost: With Greek yogurt and edamame, this guac isn't just tasty-it's satiating too! This guac packs in 7 grams of protein per serving.
- Great for gatherings: Serve it with chips, raw veggies, or as a sandwich spread. It's a great option for both casual snacking and party apps.
What is edamame guacamole?
Edamame guacamole is a creamy dip made with traditional guacamole ingredients like avocado and lime juice-but with a twist. Cooked edamame (aka young green soybeans) are blended into the mix for added protein, texture, and a fun flavor variation. Some versions use it as a replacement for avocado entirely, but I love using both for a rich and creamy combo.
Is the edamame guacamole healthy?
Absolutely! This edamame guacamole delivers a perfect blend of fiber, protein, and probiotics all in one nutrient-packed bite.
- Edamame: One cup of shelled edamame contains around 8 grams of fiber and 18 grams of protein. Studies show soy protein is one of the highest-quality plant proteins and has been linked to benefits like supporting heart health and bone strength.
- Avocado: Packed with monounsaturated fats and potassium, a study found that avocados are linked with improved heart health and improved cognitive function.
- Greek yogurt: One cup of Greek yogurt contains 10 grams of protein and is rich in probiotics. Probiotics support gut health and digestion, while calcium and protein in yogurt helps strengthen bones and keep you fuller longer.
What ingredients do you need?
Here's what you'll need to make this vibrant green dip:
- Shelled edamame: Found in the freezer section at most grocery stores - look for bags labeled "shelled" to save time. If you grab the in-shell version, just pop them out after cooking.
- Avocado: Choose one that gives slightly when pressed - that means it's perfectly ripe and creamy.
- Cilantro: Fresh bunches are usually near the lettuce and herbs. Adds a bright, herby flavor.
- Plain Greek yogurt: You can grab either nonfat, 2%, or whole milk yogurt. Whole milk will be the creamiest for this guacamole.
- Lime juice: Freshly squeezed lime juice makes a big difference over bottled. Choose limes that feel heavy for their size.
- Minced garlic: You can mince fresh cloves yourself or save time and use pre-minced from a jar.
How do you make edamame guacamole?
This recipe couldn't be easier. Here's how to make it in just a few minutes:
- Cook the edamame: If starting with frozen, boil or steam your edamame until tender, then let cool slightly.
- Blend it up: In a food processor or high-powered blender, combine the cooked edamame, avocado, Greek yogurt, cilantro, lime juice, garlic, and salt.
- Process until smooth: Blend until you reach your desired consistency-chunky or creamy, your choice!
- Taste and adjust: Add more lime or salt if needed. Optional: top with a sprinkle of red pepper flakes or chopped herbs for presentation.
Recipe tips and tricks
- Serving: This dip is perfect with tortilla chips, seeded crackers, or veggie sticks like carrots and bell peppers. I also love using it on top of shrimp tacos!
- Troubleshooting: If your guac is too thick, add a tablespoon of water or extra lime juice and blend again. If it's too loose, stir in a bit more edamame or avocado.
- Scaling: This recipe yields about 1½ to 2 cups of dip. Easily double or triple the ingredients to serve a larger group!
Customize it your way
Like all of my recipes, this Edamame Guacamole is completely customizable. You get to choose what dippers you want to use.
- Dippers of your choice: Go for classic tortilla chips for parties, crunchy seeded crackers for a fiber boost, fresh cucumber or pepper slices for a lighter option, or carrot sticks for a naturally sweet crunch.
Meal prep and storage
Store any leftovers in the fridge in an airtight container for up to 3 days. Browning is normal and can be minimized by pressing plastic wrap directly on the surface or squeezing lime juice over the guac before sealing the container.
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Edamame Guacamole
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Ingredients
- 1 heaping cup shelled edamame, cooked (or about 1 - 10 ounce bag of in-shell edamame)
- 1 large avocado or 2 small avocados, cubed (about 1 heaping cup)
- ¼ cup fresh cilantro leaves
- ¼ cup plain Greek yogurt
- 1 tablespoon lime juice
- 2 teaspoons minced garlic
- ¼ teaspoon salt
Dippers of your choice:
- Tortilla chips
- Seeded crackers
- Cucumber slices
- Carrot sticks
- Pepper slices
Instructions
- In a food processor, pulse all edamame guacamole ingredients until mostly smooth with a few small chunks, scraping down the sides as needed.
- Serve with any dippers of your choice.
- Store any leftovers in the fridge in an airtight container for up to 3 days. Browning is normal and can be minimized by pressing plastic wrap directly on the surface or squeezing lime juice over the guac before sealing the container.
Notes
Nutrition
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