17 Ways to Use Edamame, the Protein-Packed Ingredient I Always Have in My Freezer

Andrew Purcell; Carrie Purcell

If you don’t already have a bag of edamame in your freezer, you should change that as soon as possible. Like a lot of registered dietitians, I always make sure I have one handy. (You can find fresh pods of edamame in some markets, but they’re much more widely available in the frozen section, pre-blanched and out of their pods.) Since the little green things are packed with 17 grams of protein and 8 grams of fiber per one-cup serving, they really add a lot of satiety to a meal. I can always count on edamame to give me an energy boost, whether I’m eating it as a snack or adding it to a meal. Most importantly, it tastes good, too.

Edamame has a mild flavor and fresh texture that makes it a great addition to all different kinds of meals, whether that be a noodle soup, a zesty, slaw-style salad, or a bowl of fried rice. I prefer to buy it frozen because you can trust that it won’t go bad before you’re ready to use it. You also don’t even need to defrost it unless you’re adding it to something cold, like a salad—you can throw frozen edamame straight into your stir-fry or soup, and it’ll thaw as you cook .

Now that I’ve convinced you to go out and buy a bag, use the edamame in one of these 17 recipes. Some of them are creative—hello, edamame pesto! Others, like edamame stir-fries, are more traditional. All of them are healthy, satisfying, and totally delicious.



Sesame Slaw from Budget Bytes

You can eat this salad on its own as a main or as a side to a meal, but we highly recommend serving it with barbecue food, especially over hot dogs. Get the recipe here.

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17 Healthy Ways to Cook Chicken in an Instant Pot


Chicken dinners are already easy weeknight meals, but there’s a way to make them even easier. All you need is a little help from an Instant Pot. If you haven’t already heard about the kitchen gadget taking the internet by storm, you should know that it’s extremely popular for a lot of reasons, including the fact that it has no less than 17 functions, namely slow-cooking, yogurt-making, and even rice-cooking. Don’t already have your hands on one? You can buy our preferred model here!

Along with all those quirky functions, it’s most famous for its pressure-cooking capabilities, which allow it to make things that might normally take hours in a fraction of the time. Chicken recipes that might have needed an hour or two in the oven or on the stove now only need thirty minutes to an hour, sometimes even less than that. These 17 healthy chicken recipes are yummiest ones you can make in an Instant Pot. They’re tasty, satisfying, and they’ll cut your usual chicken cook-time in half.



Salsa Chicken Tacos from Cooking Classy

The nice thing about these tacos is that you can make them with either the slow-cooker or pressure-cooker setting, so it all depends on how much time you want to spend on them. Get the recipe here.

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23 High-Protein Sheet Pan Dinners That Pretty Much Cook Themselves

Andrew Purcell; Carrie Purcell

I love cooking, but I hate doing dishes. Unfortunately the two go hand in hand, and unless you’re a wizard who can zap away the mess, you kind of just have to deal with it. It took me a long time to come to terms with the fact of life that is washing dishes, but one thing has made the acceptance process a lot easier: sheet pan dinners.

The trendy meals don’t eliminate the chore entirely, but because they generally only require one sheet pan (and maybe a cutting board, knife, and a spatula), they leave you with that one sheet pan to clean and not much else. Not to mention, sheet pan dinners are inherently pretty healthy, because they’re always some kind of combination of proteins (both vegetarian and non-vegetarian) and vegetables. And, of course, they require hardly any work on your end—just throw your ingredients together on a pan, and let them cook in the oven till they’re ready.

These 23 sheet-pan recipes have all the traits good sheet pan recipes should have, plus they’re high in protein. Each one has at least 15 grams (the amount registered dietitians recommend eating with each meal), so they’ll definitely keep you satisfied. And when you know cleanup will take 5 to 10 minutes tops, enjoying them will be even easier, too.

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13 High-Protein Mac and Cheese Recipes


Nothing says comfort food quite like a warm, gooey bowl of mac and cheese. The dish is basically a pair of pajamas in food form, and if hygge had a mascot, mac and cheese would likely be it.

But, you can’t always count on it to being a protein-packed dinner that keeps you satisfied. Cheese is an OK source of protein, but the majority of its calories come from fat. Pasta packs a little bit of protein, too, but it’s mainly a carb source (even whole grain pasta, which contains far more fiber than the white variety, isn’t a significant source of protein).

On the other hand, these 13 mac and cheese recipes contain protein-packed ingredient extras like chicken, beans, and nutritional yeast, to name a few. Each one is filled with at least 15 grams of protein (the amount registered dietitians recommend eating with every meal) as well as plenty of fiber and healthy carbs. With tons of veggies and ingredients like whole wheat pasta and quinoa, they really do have all the nutrients you need to feel satisfied. Heck, some of them are even vegan! So the next time you treat yourself with a cheesy bowl, you’ll be taking care of yourself, too.

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7 High-Protein Muffin Tin Breakfasts That Are Perfect for Meal Prep

Andrew Purcell / Carrie Purcell / Design by Stephanie Indrajo

I’ve said it before, and I’ll say it again: Breakfast is my favorite meal of the day. Most days, I make a point to cook a quick bowl of oatmeal or scramble a few eggs, then curl up on my couch for a few minutes to eat. Other days, I’m tired and cranky and don’t have energy for all that, but the promise of something for breakfast is what ultimately gets me out of bed. No matter which of these scenarios you best relate to, everyone can benefit from having a few healthy, make-ahead, packable breakfast recipes up their sleeve.

If I’m not feeling sweet overnight oats, my go-to make-ahead breakfast is a batch of egg “muffins,” which are basically just mini frittatas. They’re a little more meal prep-friendly than their full-sized counterparts because they’re pre-portioned and don’t take quite as long to cook. The following seven egg muffin recipes run the gamut from savory to slightly sweet, and use a variety of different ingredients.

All of these recipes include some kind of vegetable, and pack at least six grams of protein per muffin. The amount of calories, fat, and carbs varies by recipe, since each calls for different add-ins. The best way to reheat the muffins is in an oven or toaster oven for 5 minutes, but you can also reheat them in the microwave (or just eat ’em cold!). They’re great alongside fruit or toast, too, if you want to add more fiber and healthy carbs! If you cook one of the recipes or have questions, post a photo on Instagram and tag @selfmagazine and @xtinebyrne (that’s me!), or DM us—we want to see how it goes!

Andrew Purcell, Carrie Purcell


Spinach, Quinoa, and Parmesan Egg Muffins

If you want to add cooked whole grains to your egg muffins quinoa is your best bet: It doesn’t get waterlogged or mushy, and if you opt for red or black quinoa, it can actually add a little pop of crunch. Get the recipe here.

Per muffin: 87 calories, 5 g fat (2 g saturated), 4 g carbs, 0 g sugar, 1 g fiber, 7 g protein

Andrew Purcell, Carrie Purcell


Pizza Egg Muffins

Adding pizza flavors to other foods is always a good idea, but sometimes it takes some strategic ingredient swapping. Fresh tomatoes and fresh mozzarella would emit too much water as they cooked with the eggs, making for soggy muffins—instead, this recipe calls for sun-dried tomatoes and shredded mozzarella (the stuff you buy in a bag, which is much drier than the fresh kind), which add the same flavor without compromising texture. Get the recipe here.

Per muffin: 100 calories, 5 g fat (2 g saturated), 6 g carbs, 1 g sugar, 1 g fiber, 7 g protein

Andrew Purcell, Carrie Purcell


Super Green Egg Muffins

The greens + cheese + eggs formula is about as simple as it gets, but it doesn’t disappoint. These have lots of chopped kale, plus a little bit of parsley and scallions for extra flavor. Get the recipe here.

Per muffin: 84 calories, 6 g fat (2 g saturated), 1 g carbs, 1 g sugar, 1 g fiber, 6 g protein

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