These high protein edamame salads are fresh, crunchy and easy to make. Each one has 21 to 43 grams of protein per serving, so they keep you full for hours. They make a great healthy lunch, a light dinner or an easy meal prep for the week.

Edamame is one of the easiest plant proteins to keep on hand. One cup has about 18 grams of protein, it thaws in minutes, and it stays crunchy in the fridge for days. Mix it with quinoa, chickpeas, chicken, tuna or shrimp and you have a filling salad that is good for weight loss too. Every recipe serves 4, and the protein in each title is per serving.

Want more ideas? Try these high protein salads, our chickpea pasta salads or these high protein, high fiber meal prep ideas. For something warmer, check out our high protein bowl recipes.

TIPS FOR THE BEST EDAMAME SALAD

• Pat the edamame dry after thawing so the dressing sticks.
• Add crunch. Cabbage, carrots, cucumber, peanuts and sesame seeds make edamame salads extra satisfying.
• Use a bold dressing. Edamame is mild, so sesame, ginger, lime and miso really bring it to life.
• Keep a bag in the freezer. A large bag of frozen shelled edamame makes these salads possible any day of the week.

30 HIGH PROTEIN EDAMAME SALADS

Every recipe serves 4. The protein in each title is per serving and is added up from the ingredients listed.

1. Asian Edamame Salad (22g Protein)

Edamame, red cabbage, carrots, cucumber and green onions in a miso sesame vinaigrette.

It’s the classic edamame salad and a great base for any protein.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 2 cups red cabbage, 1 cup carrots, 1 cucumber and green onions
• 1 tbsp white miso
• Soy sauce, sesame oil, rice vinegar, honey and ginger
• 1/4 cup chopped peanuts
• 2 tbsp sesame seeds

Instructions:

1. Whisk the miso with the soy sauce, sesame oil, vinegar, honey and ginger.
2. Toss with the edamame and vegetables.
3. Top with peanuts and sesame seeds.

Serves: 4 | Protein: about 22g per serving | Keeps: 5 days in the fridge

2. Edamame Quinoa Salad (22g Protein)

Quinoa and edamame with cucumber, carrots and herbs in a miso ginger dressing.

A complete plant protein meal in one bowl.

Ingredients:

• 3 cups shelled edamame, thawed
• 1 cup dry quinoa, cooked and cooled
• 1 cucumber, 1 cup carrots and cilantro
• 1 tbsp white miso
• Soy sauce, sesame oil, rice vinegar, honey and ginger
• 1/4 cup cashews

Instructions:

1. Cook and cool the quinoa.
2. Whisk the miso dressing.
3. Toss everything and top with cashews.

Serves: 4 | Protein: about 22g per serving | Keeps: 5 days in the fridge

3. Edamame Chickpea Salad (23g Protein)

Edamame and chickpeas with red onion, peppers and parsley in a lemon garlic dressing.

A copycat of the popular grocery store chickpea and edamame salad.

Ingredients:

• 3 cups shelled edamame, thawed
• 1 can (15 oz) chickpeas, rinsed
• 3/4 cup crumbled feta
• 1 red pepper, 1/4 red onion and parsley
• Lemon juice, olive oil and garlic

Instructions:

1. Toss the edamame, chickpeas and vegetables with the dressing.
2. Fold in feta.
3. Chill 30 minutes.

Serves: 4 | Protein: about 23g per serving | Keeps: 5 days in the fridge

4. Edamame Corn Salad (24g Protein)

Edamame, sweet corn, tomatoes and basil in a lemon dressing, topped with feta.

It’s bright, sweet and perfect for summer.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 1 1/2 cups corn
• 1 cup cherry tomatoes and basil
• 3/4 cup crumbled feta
• Lemon juice and olive oil

Instructions:

1. Toss the edamame, corn and tomatoes with lemon and oil.
2. Add feta and basil.
3. Season and serve.

Serves: 4 | Protein: about 24g per serving | Keeps: 3 to 4 days in the fridge

5. Sesame Ginger Chicken Edamame Salad (34g Protein)

https://www.pinterest.com/pin/210472982574982144

Chicken, edamame, cabbage and mandarin oranges in a sesame ginger dressing.

Crunchy, sweet and packed with protein.

Ingredients:

• 2 cups shelled edamame, thawed
• 2 cups shredded cooked chicken
• 3 cups shredded cabbage and 1 cup carrots
• 1 can mandarin oranges, drained
• Soy sauce, sesame oil, rice vinegar, honey and ginger
• 1/4 cup sliced almonds

Instructions:

1. Whisk the sesame ginger dressing.
2. Toss with the chicken, edamame and vegetables.
3. Top with oranges and almonds.

Serves: 4 | Protein: about 34g per serving | Keeps: 3 to 4 days in the fridge

6. Edamame Cucumber Salad (22g Protein)

Crunchy cucumbers and edamame in a garlicky soy sesame dressing with chili flakes.

Ready in 10 minutes and perfect as a light lunch or side.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 2 cucumbers, smashed and chopped
• Soy sauce, rice vinegar, sesame oil, garlic and chili flakes
• 2 tbsp sesame seeds
• 1/4 cup chopped peanuts

Instructions:

1. Smash and chop the cucumbers and salt them for 10 minutes.
2. Drain and toss with the edamame and dressing.
3. Top with sesame seeds and peanuts.

Serves: 4 | Protein: about 22g per serving | Keeps: 3 days in the fridge

7. Crunchy Asian Chopped Salad (34g Protein)

Napa cabbage, edamame, chicken, peppers and crunchy wonton strips in a peanut sesame dressing.

A restaurant-style chopped salad you can meal prep.

Ingredients:

• 2 cups shelled edamame, thawed
• 2 cups diced cooked chicken
• 4 cups chopped napa cabbage, 1 red pepper and carrots
• 2 tbsp peanut butter
• Soy sauce, sesame oil, rice vinegar, honey and ginger
• 1/2 cup wonton strips

Instructions:

1. Whisk the peanut butter into the sesame dressing.
2. Toss with the chopped vegetables, chicken and edamame.
3. Top with wonton strips right before serving.

Serves: 4 | Protein: about 34g per serving | Keeps: 3 to 4 days in the fridge

8. Edamame Feta Salad (21g Protein)

Edamame, chickpeas, cucumber and feta in a creamy lemon tahini dressing.

Mediterranean flavors with a lot of plant protein.

Ingredients:

• 2 cups shelled edamame, thawed
• 1 can (15 oz) chickpeas, rinsed
• 1 cup crumbled feta
• 2 tbsp tahini and lemon juice
• 1 cucumber and parsley

Instructions:

1. Whisk the tahini, lemon, water and salt.
2. Toss with the edamame, chickpeas and cucumber.
3. Fold in feta and parsley.

Serves: 4 | Protein: about 21g per serving | Keeps: 3 to 4 days in the fridge

9. Edamame Three Bean Salad (24g Protein)

Edamame, kidney beans and chickpeas in a sweet and tangy vinaigrette.

A modern take on the potluck classic.

Ingredients:

• 3 cups shelled edamame, thawed
• 1 can (15 oz) kidney beans, rinsed
• 1 can (15 oz) chickpeas, rinsed
• 1/2 red onion and celery
• Apple cider vinegar, olive oil and a little sugar

Instructions:

1. Whisk the vinegar, oil, sugar, salt and pepper.
2. Toss with the beans and vegetables.
3. Chill at least 1 hour.

Serves: 4 | Protein: about 24g per serving | Keeps: 5 days in the fridge

10. Spicy Chili Lime Edamame Salad (22g Protein)

Edamame and cherry tomatoes tossed in chili crisp and lime, with cotija and cilantro.

Spicy, tangy and very addictive.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 2 cups cherry tomatoes
• 2 tbsp chili crisp and juice of 2 limes
• 1/2 cup crumbled cotija
• Cilantro and green onions

Instructions:

1. Toss the edamame and tomatoes with chili crisp and lime.
2. Add cilantro and green onions.
3. Top with cotija.

Serves: 4 | Protein: about 22g per serving | Keeps: 3 to 4 days in the fridge

11. Edamame Tuna Salad (23g Protein)

Tuna, edamame, tomatoes and red onion in a red wine vinaigrette. No mayo needed.

A quick, high protein lunch from the pantry and freezer.

Ingredients:

• 2 cups shelled edamame, thawed
• 2 cans (5 oz each) tuna, drained
• 1 cup tomatoes, 1/4 red onion and parsley
• Red wine vinegar, olive oil and dijon

Instructions:

1. Flake the tuna.
2. Toss with the edamame, tomatoes and onion.
3. Dress with the vinaigrette.

Serves: 4 | Protein: about 23g per serving | Keeps: 3 days in the fridge

12. Teriyaki Salmon Edamame Salad (35g Protein)

Teriyaki salmon over edamame, rice, cucumber and avocado.

Like a deconstructed sushi roll.

Ingredients:

• 2 cups shelled edamame, thawed
• 1 lb salmon, baked with teriyaki sauce
• 2 cups cooked rice
• 1 cucumber and 1 avocado
• Sesame seeds and green onions

Instructions:

1. Bake the salmon with teriyaki sauce at 400°F for 12 to 15 minutes.
2. Layer rice, edamame, cucumber and avocado.
3. Top with flaked salmon, sesame seeds and green onions.

Serves: 4 | Protein: about 35g per serving | Keeps: 2 days in the fridge

13. Thai Peanut Edamame Salad (25g Protein)

Edamame, cabbage, peppers and herbs in a creamy Thai peanut lime dressing.

Crunchy, savory and very filling.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 1/4 cup peanut butter
• Soy sauce, lime juice, honey and sriracha
• 3 cups cabbage, 1 red pepper and carrots
• 1/4 cup chopped peanuts

Instructions:

1. Whisk the peanut dressing with a little warm water.
2. Toss with the edamame and vegetables.
3. Top with peanuts, cilantro and mint.

Serves: 4 | Protein: about 25g per serving | Keeps: 3 to 4 days in the fridge

14. Edamame Rice Noodle Salad (21g Protein)

Rice noodles with edamame, tofu, cucumber and herbs in a spicy sesame lime dressing.

A light noodle salad that still keeps you full.

Ingredients:

• 2 cups shelled edamame, thawed
• 8 oz rice noodles, cooked and cooled
• 14 oz extra-firm tofu, cubed and pan-fried
• 1 cucumber, carrots, mint and cilantro
• Soy sauce, sesame oil, rice vinegar, honey and ginger

Instructions:

1. Cook and rinse the noodles.
2. Pan-fry the tofu until golden.
3. Toss everything with the dressing.

Serves: 4 | Protein: about 21g per serving | Keeps: 3 to 4 days in the fridge

15. Edamame Avocado Salad (23g Protein)

Edamame, avocado, cucumber and corn in a cilantro lime dressing, topped with pepitas.

Creamy, crunchy and fresh.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 1 avocado
• 1 cucumber and 1 cup corn
• 1/4 cup pepitas
• Lime juice, olive oil and cilantro

Instructions:

1. Toss the edamame, cucumber and corn with lime and oil.
2. Fold in avocado.
3. Top with pepitas.

Serves: 4 | Protein: about 23g per serving | Keeps: 2 days in the fridge

16. Mediterranean Edamame Salad (23g Protein)

Edamame, chickpeas, olives, tomatoes and feta in a Greek vinaigrette.

A fun mix of Asian and Mediterranean flavors.

Ingredients:

• 3 cups shelled edamame, thawed
• 1 can (15 oz) chickpeas, rinsed
• 3/4 cup crumbled feta
• 1 cup tomatoes, 1/2 cup olives and red onion
• Red wine vinegar, olive oil and oregano

Instructions:

1. Whisk the vinaigrette.
2. Toss with everything but the feta.
3. Fold in feta.

Serves: 4 | Protein: about 23g per serving | Keeps: 5 days in the fridge

17. Edamame Couscous Salad (24g Protein)

Pearl couscous, edamame, peppers and feta in a lemon herb dressing.

Pearl couscous is chewy and holds up well in the fridge.

Ingredients:

• 3 cups shelled edamame, thawed
• 1 cup dry pearl couscous, cooked
• 3/4 cup crumbled feta
• 1 pepper, cucumber and parsley
• Lemon juice and olive oil

Instructions:

1. Cook the couscous and cool.
2. Toss with edamame, vegetables and dressing.
3. Fold in feta.

Serves: 4 | Protein: about 24g per serving | Keeps: 3 to 4 days in the fridge

18. Kale Edamame Salad (23g Protein)

Massaged kale with edamame, quinoa, cranberries and almonds in a lemon dijon dressing.

A copycat of the popular kale and edamame bistro salad.

Ingredients:

• 3 cups shelled edamame, thawed
• 1 bunch kale, massaged
• 1/2 cup dry quinoa, cooked
• 1/4 cup sliced almonds and dried cranberries
• 1/4 cup grated parmesan
• Lemon juice, dijon and olive oil

Instructions:

1. Massage the kale with the dressing for 2 minutes.
2. Toss with edamame and quinoa.
3. Top with almonds, cranberries and parmesan.

Serves: 4 | Protein: about 23g per serving | Keeps: 4 days in the fridge

19. Miso Edamame Salad (22g Protein)

Edamame, cabbage and cucumber with a creamy miso dressing and toasted sesame seeds.

The dressing is savory, a little sweet and very creamy.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 2 tbsp white miso and 1/4 cup Greek yogurt
• Rice vinegar, sesame oil and honey
• 2 cups cabbage and 1 cucumber
• 2 tbsp sesame seeds

Instructions:

1. Whisk the miso, yogurt, vinegar, sesame oil and honey.
2. Toss with the edamame and vegetables.
3. Top with sesame seeds.

Serves: 4 | Protein: about 22g per serving | Keeps: 3 to 4 days in the fridge

20. Edamame Shrimp Salad (35g Protein)

Garlic shrimp with edamame, mango, cucumber and cilantro in a lime chili dressing.

Sweet, spicy and full of protein.

Ingredients:

• 2 cups shelled edamame, thawed
• 1 lb shrimp, cooked
• 1 mango and 1 cucumber
• Lime juice, sweet chili sauce and cilantro

Instructions:

1. Cook the shrimp and cool.
2. Toss everything with lime and sweet chili sauce.
3. Top with cilantro.

Serves: 4 | Protein: about 35g per serving | Keeps: 2 days in the fridge

21. Edamame Soba Noodle Salad (23g Protein)

Soba noodles with edamame, cucumber, carrots and green onions in a spicy miso sauce.

Soba noodles have more protein than most noodles and taste great cold.

Ingredients:

• 3 cups shelled edamame, thawed
• 8 oz soba noodles, cooked and rinsed
• 1 cucumber, carrots and green onions
• 1 tbsp white miso
• Soy sauce, sesame oil, rice vinegar, honey and ginger
• 2 tbsp sesame seeds

Instructions:

1. Cook and rinse the soba.
2. Whisk the miso dressing.
3. Toss everything and top with sesame seeds.

Serves: 4 | Protein: about 23g per serving | Keeps: 3 to 4 days in the fridge

22. Edamame Cottage Cheese Salad (22g Protein)

Cottage cheese topped with edamame, cucumber, tomatoes and everything bagel seasoning.

One of the easiest high protein lunches you can make.

Ingredients:

• 2 cups shelled edamame, thawed
• 2 cups cottage cheese
• 1 cucumber and 1 cup cherry tomatoes
• Lemon juice, olive oil and everything bagel seasoning

Instructions:

1. Spoon cottage cheese into bowls.
2. Toss the edamame, cucumber and tomatoes with lemon and oil.
3. Pile on top and sprinkle with seasoning.

Serves: 4 | Protein: about 22g per serving | Keeps: 3 days in the fridge

23. Edamame Lentil Salad (21g Protein)

Lentils and edamame with peppers, red onion and herbs in a spiced lemon dressing.

No-cook if you use pre-cooked lentils.

Ingredients:

• 2 cups shelled edamame, thawed
• 2 cups cooked lentils
• 1 pepper, red onion and parsley
• Lemon juice, olive oil, cumin and garlic
• 1/2 cup crumbled feta

Instructions:

1. Toss the lentils and edamame with the dressing.
2. Add the vegetables.
3. Top with feta.

Serves: 4 | Protein: about 21g per serving | Keeps: 5 days in the fridge

24. Southwest Edamame Salad (24g Protein)

Edamame, black beans, corn, peppers and avocado in a cilantro lime dressing.

Serve it with tortilla chips or over greens.

Ingredients:

• 3 cups shelled edamame, thawed
• 1 can (15 oz) black beans, rinsed
• 1 cup corn and 1 pepper
• 1/2 cup crumbled cotija
• 1 avocado
• Lime juice, olive oil and cilantro

Instructions:

1. Toss the edamame, beans, corn and pepper with dressing.
2. Add avocado.
3. Top with cotija.

Serves: 4 | Protein: about 24g per serving | Keeps: 3 to 4 days in the fridge

25. Edamame Broccoli Crunch Salad (22g Protein)

Raw broccoli, edamame, carrots and sunflower seeds in a creamy Greek yogurt sesame dressing.

Super crunchy and stays fresh for days.

Ingredients:

• 3 cups shelled edamame, thawed
• 4 cups small broccoli florets
• 1 cup shredded carrots
• 3/4 cup plain Greek yogurt
• Sesame oil, rice vinegar, honey and soy sauce
• 1/4 cup sunflower seeds

Instructions:

1. Whisk the yogurt with sesame oil, vinegar, honey and soy.
2. Toss with the broccoli, edamame and carrots.
3. Top with sunflower seeds.

Serves: 4 | Protein: about 22g per serving | Keeps: 5 days in the fridge

26. Sesame Garlic Edamame Tofu Salad (25g Protein)

Crispy tofu with edamame, cucumber and cabbage in a sesame garlic dressing.

Two soy proteins make this one of the best vegan options on the list.

Ingredients:

• 3 cups shelled edamame, thawed
• 14 oz extra-firm tofu, cubed and baked
• 2 cups cabbage and 1 cucumber
• Soy sauce, sesame oil, garlic and rice vinegar
• 2 tbsp sesame seeds

Instructions:

1. Bake the tofu at 425°F for 25 minutes until crispy.
2. Toss the edamame and vegetables with the dressing.
3. Top with tofu and sesame seeds.

Serves: 4 | Protein: about 25g per serving | Keeps: 3 to 4 days in the fridge

27. Edamame Pasta Salad (26g Protein)

Protein pasta with edamame, peas, peppers and parmesan in a balsamic vinaigrette.

A great potluck pasta salad with plant protein.

Ingredients:

• 2 cups shelled edamame, thawed
• 8 oz protein rotini, cooked and cooled
• 1 cup peas
• 1 pepper and cherry tomatoes
• 1/2 cup grated parmesan
• Balsamic vinegar and olive oil

Instructions:

1. Toss the pasta, edamame, peas and vegetables with the vinaigrette.
2. Add parmesan.
3. Chill and serve.

Serves: 4 | Protein: about 26g per serving | Keeps: 3 to 4 days in the fridge

28. Edamame Succotash (24g Protein)

Edamame and corn sauteed with peppers, onion and herbs, served warm or cold.

A modern take on succotash with a lot more protein.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 2 cups corn
• 1 pepper and 1/2 red onion
• 1/2 cup crumbled feta
• Butter, lemon juice and basil

Instructions:

1. Saute the onion and pepper in butter.
2. Add the corn and edamame and cook 5 minutes.
3. Finish with lemon, basil and feta.

Serves: 4 | Protein: about 24g per serving | Keeps: 4 days in the fridge

29. Teriyaki Chicken Edamame Salad (43g Protein)

Teriyaki chicken over greens with edamame, pineapple, carrots and sesame seeds.

Sweet, savory and great for meal prep.

Ingredients:

• 2 cups shelled edamame, thawed
• 1 1/4 lb chicken breast, grilled with teriyaki sauce
• 4 cups greens, carrots and pineapple
• Teriyaki and rice vinegar dressing
• 2 tbsp sesame seeds

Instructions:

1. Grill the chicken with teriyaki sauce and slice.
2. Toss the greens, edamame, carrots and pineapple with dressing.
3. Top with chicken and sesame seeds.

Serves: 4 | Protein: about 43g per serving | Keeps: 3 to 4 days in the fridge

30. Edamame Mango Salad (22g Protein)

https://www.pinterest.com/pin/735916395374253203

Edamame, mango, red pepper and cilantro in a lime dressing, finished with cashews.

Sweet, bright and perfect with grilled fish or chicken.

Ingredients:

• 4 cups shelled edamame, thawed (about 1 1/2 bags)
• 1 large mango
• 1 red pepper, red onion and cilantro
• 1/2 cup cashews
• Lime juice and olive oil

Instructions:

1. Dice the mango and pepper.
2. Toss with the edamame and lime dressing.
3. Top with cashews and cilantro.

Serves: 4 | Protein: about 22g per serving | Keeps: 3 to 4 days in the fridge

HIGH PROTEIN EDAMAME SALAD FAQ

How Much Protein Is In Edamame?

About 18 grams per cup of shelled edamame, plus about 8 grams of fiber.

Do I Need To Cook Frozen Edamame For Salad?

Most frozen edamame is already blanched. Thaw it under cold water, or boil it 3 to 4 minutes for a softer texture.

How Long Does Edamame Salad Last?

Most edamame salads keep 4 to 5 days in the fridge. Salads with fish or avocado are best within 2 days.

Is Edamame A Complete Protein?

Yes. Soy contains all nine essential amino acids, which makes edamame a great plant protein.

If you only make one, start with the Asian Edamame Salad. It takes 15 minutes, stays crunchy all week, and you can add any protein you have on hand.

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