I have been in a serious toast topper phase lately, and this protein edamame avocado spread has earned a permanent spot in my fridge. It is creamy, bright, and herby, with a little optional kick from pickled jalapeños, and it comes together in minutes in a food processor, and lasts well in the fridge thanks to the citrus. I love that it feels fresh and satisfying, and it is such an easy way to add more plant protein and fiber to breakfasts, snacks, and quick lunches. It’s, of course, delicious on toast. But I also love it with roasted potatoes and crunchy lettuce; it’s my version of a girl’s dinner!
Think of it as a cross between guacamole and hummus, but more fragrant and greener. I have been spooning it over toast, tucking it into wraps, and using it as a dip with crunchy veggies. It also keeps well in the fridge, which makes it perfect for meal prep.
Why I love this recipe (as a nutritionist)
- Protein and fiber in a simple spread: edamame brings plant protein, plus fiber for steady energy and a more satisfying breakfast.
- Healthy fats that help you feel good: avocado adds creamy texture and nourishing fats that pair beautifully with the protein.
- Quick and genuinely realistic: it is a true 5 to 10 minute recipe, with minimal clean-up.
- Great for busy weeks: it keeps for up to 4 days in the fridge, so you can prep once and use it multiple ways.
- Bright flavors that make healthy eating easy: lemon and cilantro keep it vibrant and fresh, so you actually want to come back to it.
- Dietary-friendly: it is naturally gluten-free and nut-free, which makes it an easy option for sharing.
Ingredient notes
- Edamame: the base of this spread. It is mild, creamy when blended, and adds a big protein boost. Use frozen shelled edamame and thaw before blending for the smoothest texture.
- Avocado: adds that rich, silky mouthfeel. If your avocado is not quite ripe, blend a little longer and consider adding an ice cube to help it smooth out.
- Lemon juice: brightens everything up and helps keep the avocado from browning. Fresh is best.
- Cilantro: brings freshness and that green goddess vibe. If cilantro is not your thing, flat-leaf parsley works well too.
- Pickled jalapeños: my preferred option here because they add a gentle kick without overwhelming heat. Start small, taste, and build.
How to make this recipe (summary)
Start by thawing your edamame so it blends smoothly. Add the edamame, avocado, lemon juice, cilantro, jalapeños (if using), and a pinch of sea salt to a food processor. Blend for a few minutes until mostly smooth, scraping down the sides as needed. If you want it extra creamy, add an ice cube or two and blend again. Store in the fridge and enjoy over toast, in wraps, or as a dip. View recipe card below for detailed instructions.
Variations and tips
- Make it extra creamy: blend longer, and add 1 to 2 ice cubes while blending for a smoother finish.
- Control the heat: use pickled jalapeños for a milder kick, or fresh jalapeño if you want more bite.
- Mix the herbs: fresh mint or dill can be used instead or with the cilantro.
- Adjust the tang: add lemon juice gradually and taste as you go. If your avocado is very rich, you may like a touch more lemon. Lime is also lovely in this.
- Meal prep: store in an airtight container for up to 4 days. Lemon helps slow browning, but a tight seal still matters.
- How to serve it: spread thick on toast, use as a sandwich base, or serve as a dip with cucumber, capsicum, carrots, and crackers, like our Healthy Almond Flour Crackers, or Seeded Crackers.
- If you like this recipe, you’ll also love our Mediterranean Sun-Dried Tomato Dip, Red Lentil Hummus Recipe, and Healthy Beet Hummus.
Why you’ll love this protein edamame avocado spread TL;DR
- 5-minute prep
- Protein boost
- Creamy texture
- Fresh flavors
- Meal prep friendly
FAQ
- Is this edamame avocado spread gluten-free? Yes, it is naturally gluten-free. Just pair it with gluten-free bread or crackers if needed.
- Is this recipe nut-free? Yes, it is nut-free as written.
- Can I make this without cilantro? Yes. Swap cilantro for flat-leaf parsley, or use a mix of parsley and basil for a different flavor profile.
- How long does it last in the fridge? It keeps well for up to 4 days in an airtight container. Lemon juice helps slow browning.
- Can I make it less spicy? Absolutely. Skip the jalapeños entirely, or use a very small amount of pickled jalapeños for gentle heat.
Protein Edamame Avocado Spread
Equipment
Ingredients
- 1.5 cups (240 g) frozen shelled edamame - thawed
- 1 avocado
- 3 tbsp (45 ml) lemon juice
- ½ cup (16 g) cilantro
- jalapeños - to taste (see notes)
- sea salt flakes - to taste
Instructions
- In a food processor, add the thawed edamame, avocado flesh, lemon juice, cilantro, jalapeños if using, and a pinch of salt. Process for a few minutes, until mostly smooth. You can add an ice cube or two if you prefer a smoother texture.
- Store in the fridge for 4 days.
Notes
Tips: The lemon helps keep the avocado from browning.
