Ready in under 15 minutes and packed with protein, this Edamame Cucumber Salad—created by a Registered Dietitian—is loaded with essential amino acids, fiber, and flavor. Made with edamame, crunchy veggies, and a zesty sesame-ginger dressing, it’s perfect for meal prep, light lunches, or dinner sides. Gluten-free and oil-free!
This easy edamame salad is the perfect cold meal for busy days. It’s a great go-to for anyone looking to add more plant-based protein to their lunches—so save this recipe and tag a friend who needs a quick, protein-packed upgrade!
This bean salad recipe was inspired by my Dense Bean Salad and Asian Bean Salad on my site.
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🫛 Why Edamame Is the Super Bean
Vitamin K and Folate: Edamame offers much higher levels compared to mature soybeans. Just one cup (160 grams) provides about 38% of the recommended daily intake of vitamin K for men, 50% for women, and over 100% of the daily folate requirement.
Rich in Fiber: A cup of edamame provides around 8 grams of fiber, which supports gut health, satiety, and blood sugar control.
Supports Heart Health: It’s a good source of isoflavones and omega-3 ALA, which may help lower cholesterol and reduce inflammation.
Stabilizes Blood Sugar: With a low glycemic index and high protein and fiber content, edamame helps prevent blood sugar spikes.
Bone Health Boost: Edamame is rich in calcium, magnesium, and vitamin K—all essential for strong bones.
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Cucumber hydrates and provides antioxidants.
- Jalapeño adds metabolism-boosting capsaicin.
- White vinegar may help with blood sugar control.
- Date syrup is a more nutrient-dense alternative to refined sugar, providing potassium and antioxidants. Research also suggests it’s safe for people with type 2 diabetes when used in moderation.
- Lime juice brings vitamin C for immune support.
- Garlic offers antimicrobial and heart-protective compounds and improves iron absorption.
- Miso adds gut-friendly probiotics along with essential minerals like zinc and manganese.
See the printable recipe card below for quantities.
🥑 Substitutions & Swaps
- Cucumber - chop the cucumber and mix it into the salad instead of using boats, or omit entirely
- Cilantro - use chopped parsley, mint, or basil
- Jalapeño - omit for nonspicy
- White vinegar - use apple cider vinegar, white wine vinegar, red wine vinegar, or rice vinegar
- Date syrup - substitute with maple syrup, agave, or your choice of sweetener
- Avocado - Chopped avocado adds a delicious, creamy texture along with heart-healthy monounsaturated fats, making your edamame salad even more satisfying and nourishing.
For more healthy salads, visit my Vegan Salad Recipes page.
📖 How to Make Edamame Cucumber Salad
This is an overview. The full instructions are in the recipe card below.
- Squeeze the fresh lime juice into a medium mixing bowl. Add the miso and whisk until fully dissolved and smooth.
- Pour in the white vinegar and date syrup, whisking again to create a bright, tangy-sweet dressing.
- Add the minced garlic and stir until it’s fully incorporated, ensuring the flavor is evenly distributed throughout the salad.
- Add the cooked edamame to the bowl, followed by finely chopped red onion, minced garlic, diced jalapeño, and fresh cilantro. Toss everything together until well coated in the dressing and the flavors are evenly distributed.
- Optional serving idea: Slice the cucumbers into thirds and carefully scoop out the centers lengthwise to create refreshing cucumber boats—perfect for spooning in the edamame salad. Alternatively, chop the cucumber and mix it directly into the salad for added crunch, or omit it if preferred.
- Spoon the edamame salad into the hollowed cucumber centers for a refreshing, crunchy, and protein-packed bite. Perfect for snacking, a light pre-workout boost, or as a vibrant, crowd-pleasing appetizer!
✔️ Expert Tips
- Whisk miso thoroughly – fully dissolve the miso in the lime juice before adding other ingredients to create a smooth, flavorful dressing.
- Adjust the heat – dial the spice up or down by using more or less jalapeño, or substitute with crushed red pepper for a milder option.
- Make it ahead – prepare the High-Protein Edamame Cucumber Salad without the cucumber and store it in an airtight container in the fridge for up to 4 days. Add the cucumber just before serving to keep it crisp and fresh.
- Serving ideas – enjoy in cucumber boats, lettuce cups, on rice cakes, or over mixed greens for a quick, protein-rich meal.
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🙋🏽♀️ Recipe FAQs
Yes, frozen shelled edamame works perfectly. No need to boil—thaw it in a fine-mesh sieve under cold running water for a few minutes, then drain well before adding to the salad.
Yes! Edamame is high in protein and fiber, which promote fullness and help reduce overall calorie intake, making it a great choice for weight loss.
👩🏽🍳 Made this recipe?
Let me know your thoughts on High-Protein Edamame Cucumber Salad by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Edamame Cucumber Salad
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Ingredients
For the filling:
- 2 cups frozen shelled edamame
- 1 teaspoon mellow miso
- 2 limes juice
- 1 tablespoon white vinegar or apple cider vinegar, white wine vinegar, red wine vinegar, or rice vinegar
- 2 teaspoons date syrup or maple syrup or agave
- 1 small red onion small dice
- 4 cloves garlic minced
- 1 jalapeno minced
- ⅔ cup chopped cilantro or parsley, mint or basil
Optional:
- 1 Persian or English cucumber firm and preferably seedless
Instructions
- Thaw the edamame: Transfer the frozen edamame to a fine mesh sieve. Place them under running warm water to thaw. Drain well.
- Dissolve the miso: Juice the limes into a medium bowl and add the miso. Whisk vigorously until the miso is fully dissolved and the mixture is smooth.
- Make the dressing: Add the vinegar and date syrup, then whisk again until everything is well combined.
- Combine: Add the edamame, red onion, garlic, jalapeno, and cilantro to the bowl with the dissolved miso. Mix well to combine.
- Prepare the cucumbers (if using): Option 1- Wash the cucumbers well, trim the ends, and slice them in half lengthwise. Use a small spoon or melon baller to gently scoop out the seeds, creating a shallow center while leaving about a ¼-inch border for structure. Pat the insides dry with a paper towel to minimize moisture. Option 2- Chop the cucumbers and mix them into the salad just before serving to keep them crisp.
- Optional for serving: Load the boats with the edamame topping for serving. Top with Everything Bagel seasoning, Za'atar, Dukkah, furakake, nori flakes, microgreens, sprouts, or sesame seeds for added flavor and crunch.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Mo says
Made this for dinner. Quick easy and super flavorful. Added the cucumber and left out the jalapeno. Will be added to our go to recipes.
Nisha Melvani, RDN says
So happy to read that you enjoyed this salad. Thanks for letting me know.
Donna says
So tasty! Except I just mixed small cucumber pieces with the edamame to make a salad.
Nisha Melvani, RDN says
So glad you enjoyed this salad. Thank you.
Donna says
With your suggestions for optional seasonings, do you use all those seasonings on top of the salad or just pick a few? Plus, there were no measurements on those seasoning suggestions. I am not good with cooking and need help here. Thank you.
Nisha Melvani, RDN says
These seasonings are just suggested and can be sprinkled on top to taste. Use as many as you like. I enjoy it as written too.
Sowjanya says
Looks so good. I want to try it. I have maple syrup instead of date syrup. Is there any substitution for miso?
Nisha Melvani, RDN says
You can use soy sauce or tamari instead.