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Keep Your Protein Goals on Track — Discover Advanced Muscle PlusIngredient Metrics (1 Serving)
| Ingredient | Quantity |
|---|---|
| Shelled edamame, cooked | 1 cup (160 g) |
| Nonfat Greek yogurt | ½ cup (120 g) |
| Fresh lemon juice | 1 Tbsp (15 ml) |
| Garlic clove | 1, minced |
| Extra-virgin olive oil | ½ tsp (2 ml) |
| Smoked paprika | ¼ tsp |
| Sea salt | pinch |
| Cucumber sticks | 1 cup (120 g) |
| Carrot sticks | 1 cup (120 g) |
Kitchen Preparation Science
Edamame is the whole-food protein most people overlook: a full cup delivers 18 g of protein, most of it from soy, which is one of the few plant proteins that contains all the essential amino acids and a generous dose of leucine. Whirling it with Greek yogurt doubles down on the leucine story — dairy and soy together are two of the most leucine-dense food families available. The fat is kept intentionally low here, so the protein-to-calorie ratio stays high: this snack lands about 32 g of protein for roughly 345 calories, which makes it a strong mid-afternoon bridge toward your daily protein target. The smoked paprika adds a savory depth that keeps the dip interesting without any refined sugar.
Method:
- Combine the edamame, Greek yogurt, lemon juice, garlic, olive oil, smoked paprika, and salt in a food processor.
- Blend for 45–60 seconds, scraping down the sides once, until completely smooth and whipped.
- If the dip is too thick, loosen it with 1 Tbsp (15 ml) of cold water and blend again.
- Transfer to a bowl and serve with the cucumber and carrot sticks.
Allergens: soy (edamame), dairy (Greek yogurt). Swerve/Alternative Option: swap the Greek yogurt for plain coconut yogurt for a dairy-free version; for a soy-free dip, replace the edamame with 1 cup (170 g) cooked chickpeas and blend with 1 Tbsp (15 ml) of tahini for creaminess.