• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
MOMables® Healthy Lunches for Kids
  • MEAL PLANS
    • Weekly Family Meal Plan
    • Teaching Your Kids to Cook
    • 7-Day Family Reset
    • Meatless Meal Plan
    • Pantry Staples Meal Plan
    • Free Picky Eaters eCourse
  • Cookbooks
    • 101 Packed Lunches
    • Chicken. It’s What’s for Dinner
    • Intermittent Fasting eBook
    • Meal Prep’d
    • More Cookbooks
  • Recipe Index
  • Healthy Lunches
menu icon
go to homepage
  • Lunch Ideas
  • 101 Lunches
  • About
  • Start Here
  • Lunch Boxes
  • Cookbooks
  • Dinner Meal Plan
  • Contact
search icon
Homepage link
  • Lunch Ideas
  • 101 Lunches
  • About
  • Start Here
  • Lunch Boxes
  • Cookbooks
  • Dinner Meal Plan
  • Contact
×

Healthy Dip Recipe: Edamame Hummus

by Laura Fuentes

December 29, 2015
updated Aug 28, 2023
5 from 18 votes
Healthy Edamame Hummus makes a satisfying, protein-packed dip. Serve it with fresh veggies, pita chips, or whole-grain crackers for a healthy snack.
Jump to Recipe

All the articles & recipes on this website have been created through real-life testing and experience (no ai) since 2010. This post may contain affiliate links. Please read our disclosure policy.

Need a satisfying, protein-packed snack idea? This Edamame Hummus is the perfect dip recipe to fuel your kids for the day!

It can be hard to find healthy snacks to munch on throughout the day. It’s great to grab a piece of fruit or a handful of carrots, but sometimes I want to feed my kids a more filling snack with a lot of protein to last them a couple hours.

edamame hummus in green lunchbox with crackers and vegetables

Related: Top 5 Lunchboxes We’ve Tested

This Edamame Hummus is my go-to healthy dip recipe! It comes from The Best Homemade Kids’ Snacks on the Planet, which is filled with healthy recipes for when your kids are asking for snacks before meals. There are so many healthy alternatives to processed junk-food snacks, including this Edamame Hummus!

How to Make This Healthy Edamame Dip for Kids

Making your own hummus sounds a lot more daunting than it is. I’ve been making recipes like traditional Greek Hummus for years, and nothing beats homemade. This Edamame Hummus is no different! Instead of chickpeas, we use steamed edamame (soybeans) and a dash of soy sauce for extra flavor.

  1. Grab a food processor or high-speed blender.
  2. Combine all the ingredient, minus the olive oil in the bowl of a food processor or high-speed blender.
  3. Pureé on medium speed, while gradually pouring in the olive oil.
  4. Serve with fresh veggies or snack crackers.
https://youtu.be/veNfXfFu002du002d6E

After you try this recipe, check out the traditional Greek Hummus next. I promise you won’t be disappointed!

What to serve with Kid-Friendly Edamame Hummus Dip

So what does one eat with Edamame Hummus? Just about anything you’d dip or spread with regular hummus, guacamole, cheese dips, and then some!

  • Raw veggies
  • Chips
  • Baked Pita Chips
  • Sliced Pita bread
  • Pretzels
  • Sesame seed crackers
  • Spread over toast

Other Healthy Dip Recipes for Kids

Dips are a great way to help kids, especially picky eaters eat a variety of foods. Serve recipes like this Edamame Hummus or the ones below with fresh veggies, whole-grain crackers, or pita wedges.

  • 7 Layer Mexican Dip Cups
  • 7 Layer Greek Cups
  • Homemade Velveeta
  • Easy Guacamole
  • Sunflower Nutella
  • Sun Dried Tomato Hummus

With so many healthy dips to choose from, your child’s lunchbox will never be boring again! But let’s tart with this gorgeously green edamame hummus recipe!

Edamame Hummus

Laura Fuentes
5 from 18 votes
Healthy Edamame Hummus makes a satisfying, protein-packed dip. Serve it with fresh veggies, pita chips, or whole-grain crackers for a healthy snack.
Servings: 4 servings
Prep Time 10 minutes mins
Total Time 10 minutes mins

Ingredients

  • 1 ½ cups frozen shelled edamame, soy beans
  • 2 tablespoons tahini
  • ¼ cup water
  • 3 tablespoons lemon juice, about 1 lemon
  • 2 teaspoons soy sauce
  • 1 clove garlic, grated or mashed
  • ¾ teaspoon kosher salt
  • ½ teaspoon cumin
  • ¼ teaspoon ground coriander
  • 3 tablespoons olive oil
  • 1 tablespoon fresh flat leaf parsley, finely chopped

Instructions
 

  • Boil edamame in salted water for 4-5 minutes, or microwave, covered for 2-3 minutes.
  • In a food processor, puree the edamame, tahini, water, lemon juice, soy sauce, garlic, salt, cumin, and coriander until smooth. Then drizzle in olive oil, mixing until fully combined.
  • Transfer to a medium bowl and fold in parsley.
  • Serve with fresh veggies or crackers.

Equipment

The Best Homemade Kid’s Snacks on the Planet
YumBox Snack Box

Nutrition

Serving: 1servingCalories: 212kcalCarbohydrates: 8.2gProtein: 8.7gFat: 17.6gSaturated Fat: 2.4gSodium: 617.8mgFiber: 3.9gSugar: 1.7g
Like this recipe?Rate and leave a comment below

More Hummus

  • large bowl of homemade hummus
    How to Make Authentic Greek Hummus
  • Sun-Dried Tomato Hummus
  • Sweet Potato Hummus
    Sweet Potato Hummus

Reader Interactions

Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




  1. Maria Estela Mora

    August 26, 2023 at 1:30 am

    5 stars
    Ms. Fuentes, where can I purchase that cute green bento box used with this recipe?

    Reply
    • MOMables - Laura

      August 28, 2023 at 10:28 am

      Hi Maria! That’s a Yumbox Snack box. I really like it because it’s leakproof and it’s perfect for snacktime. they have other sizes too (lunchbox size)

      Reply
  2. Ana's Rocket Ship

    January 04, 2016 at 11:59 am

    5 stars
    I’ve seen this recipe in the book and it looks so interesting! I’m definitely going to make it just as soon as I’ve found the edamame

    Reply
    • MOMables

      January 04, 2016 at 2:34 pm

      I”m so glad! let me know how you enjoy it.

      Reply
  3. Ambery

    January 03, 2016 at 9:39 pm

    5 stars
    My daughter hates hummus, but loves edamame! She’s not a dip person either. Maybe this can open that door a bit.

    Reply
    • MOMables

      January 04, 2016 at 2:35 pm

      You won’t know until you try it Ambery! Maybe let her help make the hummus?

      Reply
  4. Marie

    January 03, 2016 at 9:13 pm

    5 stars
    I was wondering about those carrots… are those fresh carrots or some sort of carrot chips? If carrot chips, could you tell me more?! :-)

    Reply
    • MOMables

      January 04, 2016 at 2:35 pm

      I found them at the grocery store next to the baby carrots ;)

      Reply

Primary Sidebar

Laura Fuentes, founder of MOMables wearing a yellow shirt and looking at the camera smiling

Hi, I'm Laura! I help you make healthy lunches and meals your kids will love, with simple and tasty recipes.

I need lunch ideas! →

Fresh Favorites

  • collage o f four bento boxes
    Bento Boxes for Kids’ Lunches 101
  • Protein & Fruit Bento Box For Kids
  • Guacamole and Protein Bento
  • a collage of healthy school lunch ideas for teens
    Healthy School Lunch Ideas for Teens

Popular Now

  • a collage of sandwiches in lunchboxes
    How to Pack a Sandwich for Lunch
  • Peanut Butter Sandwich Ideas
  • Healthy Alternatives to Lunchables
  • 8 Healthy Wraps for School Lunch

Footer

Lunchbox Builder

Download here!

Healthy Lunches

  • School Lunches
  • 101 Lunch Ideas eBook
  • Thermos Lunches
  • What's a Bento?

Resources

  • Contact
  • About
  • Cookbooks
  • YouTube Channel

Privacy | Permissions | Membership Terms

COPYRIGHT © 2023 LAURA FUENTES