If you’re looking for a high-protein dip that feels fresh and a little different from the usual chickpea hummus, this Edamame Hummus is it. Creamy, zesty, and packed with plant protein, it’s a 10-minute recipe that can double as a snack, spread, or part of a quick lunch bowl.

Small sage green ramekin with homemade hummus inside, topped with edamame and sesame seeds, plate of crackers and sticks of carrot and celery in ramekin in background.

Fuller Facts - Nutrition At A Glance

Protein | 6 grams
Fiber | 2 grams
Calorie | 121 kcals
Time | 10 minutes

What You Will Need

Ingredients for homemade hummus on bench top with text overlay.

Your Bowl Your Way - Notes, Add-Ins, Adjustments

Every body, every day is different. These tips help you tweak, boost, or simplify the recipe to suit your goals, your kitchen, and your routine.

Shortcut find – Frozen shelled edamame is usually stocked in the freezer section of most supermarkets, making this dip even quicker to pull together.
Budget swap – Sunflower seeds or pumpkin seeds work in place of hemp seeds.
Tahini not your thing? Use peanut butter or almond butter for a different flavor profile.
Texture tweak – Add extra water or olive oil if you like a silkier dip.

Prep To Plate In Pictures

Follow these step-by-step photos to see exactly how this recipe comes together. Prefer to jump ahead? Scroll down for the printable version or watch the quick video.

Boil or steam your edamame for 4–5 minutes until tender. I like to keep both shelled edamame and edamame in the pod in my freezer (the pods are perfect for air frying!). For this recipe, go with the shelled beans — they make prep so much quicker.

Into the food processor go your edamame, whole garlic clove, olive oil, tahini, and hemp seeds. Simple, fresh, and ready to whirl. I often do this step while the edamame are still warm from cooking — it helps everything blend together a little easier.

Ingredients for hummus inside a food processor on a marble bench top.

Give it a good blitz until the mix turns into a creamy, vibrant green hummus. Pause to scrape down the sides if needed.

Food processor with hummus blended up to a smooth consistency inside.

Scoop a little with your spatula — if it feels too thick, add a splash more water and blend again. You want it silky enough to spread or dip without being runny.

Spatula scooping out hummus from a food processor on bench top.

Chill, then serve with crackers and crisp veggie sticks for the perfect high-protein snack plate. Or, spoon the hummus into an airtight container — it’ll keep beautifully in the fridge so you can enjoy it throughout the week.

You've Got This - Helpful Hints

A few handy tips to make this edamame hummus recipe even quicker and even easier

Freeze portions in silicone molds for a ready-to-go dip you can thaw overnight.
Store in an airtight container for up to 4-5 days.
Pair with wholegrain or seed crackers, veggie sticks, or spread on toast with sliced avocado and a poached egg.
Add a dollop to a quinoa salad for extra creaminess and a plant-protein boost.
Spoon into a chicken salad wrap for a fresh, high-protein twist.

Serving of a salad with dollop of hummus on top with fork and womans hand holding plate on a marble bench top next to a container of homemade hummus.

More Recipes To Fill Your Bowl

Here are a few more high-protein ideas to keep your week feeling sorted.

Small sage green ramekin with homemade hummus inside, topped with edamame and sesame seeds, woman holding a piece of celery with scoop of hummus ontop and plate of crackers and sticks of carrot and celery in ramekin in background.

Edamame Hummus

Womans hands holding a small sage green ramekin with homemade hummus inside, topped with edamame and sesame seeds, plate of crackers and sticks of carrot and celery in ramekin in background.

A creamy, zesty edamame hummus packed with plant protein — ready in 10 minutes.

Prep Time 5

Cook Time 5

Refrigeration Time 30

Serving Size servings

Ingredients

2 cups edamame (cooked and shelled)
2 Tablespoons tahini
2 Tablespoons olive oil
2 cloves garlic
2 Tablespoons hemp seeds
1 lemon (juice of)
½ teaspoon salt (adjust to taste)
water (¼-½ cup, to blend smooth)

Instructions

Cook edamame – Boil or steam until tender (4–5 minutes). Drain.
Blend base – Add edamame, tahini, olive oil, garlic, lemon juice, and salt to a food processor.
Adjust texture – Blend while slowly adding water until smooth and creamy.
Serve – Scoop into a bowl, drizzle with olive oil, and sprinkle with sesame seeds or chili flakes

Notes

Freeze portions in silicone molds for a ready-to-go dip you can thaw overnight.
Store in an airtight container for up to 4-5 days.
Pair with wholegrain or seed crackers, veggie sticks, or spread on toast with sliced avocado and a poached egg.
Add a dollop to a quinoa salad for extra creaminess and a plant-protein boost.
Spoon into a chicken salad wrap for a fresh, high-protein twist.
Freeze portions in silicone molds for a ready-to-go dip you can thaw overnight.
Store in an airtight container for up to 4-5 days.
Pair with wholegrain or seed crackers, veggie sticks, or spread on toast with sliced avocado and a poached egg.
Add a dollop to a quinoa salad for extra creaminess and a plant-protein boost.
Spoon into a chicken salad wrap for a fresh, high-protein twist.

Nutrition

Tried this recipe? Tag me today!Mention @my_fuller_bowl or tag ##myfullerbowl!

2 Comments

Myriam says:

October 2, 2025 at 11:04 am

Hi,
Was wondering the nutritional infos…
1 portion:
1g ????? Must be an error! 🥴
What is the actual amount of grams?
I have discovered you, & injoy your recipe very much!
Thank you!!!!

1. Fuller says:
  
  November 8, 2025 at 11:07 pm
  
  Hi yes it should say 1 serve, it's now fixed!