Pesto & White Bean Edamame Salad: Gluten-Free and Weight-Loss Friendly

Pesto & White Bean Edamame Salad: Gluten-Free and Weight-Loss Friendly

Jump To Sections In This Article: Why I Love This Recipe What Makes This a Great Snack or Side-Dish Option Why is This Recipe Good for Weight-Loss? Ingredient Spotlight: Frozen Shelled Edamame Variations I have Celiac: How do I Make This Safely Gluten Free? What to Do If I Need Help with My Weight Loss The Recipe

Why I Love This Recipe

First, it’s high protein (just under 11 g of protein!) and high fiber (a whopping 8 g per serving!). Between the edamame and white beans, this salad is loaded with plant-based protein and fiber, which means it’s going to keep you full without relying on heavy or high-calorie ingredients. Perfect for weight-loss goals, especially since it’s portion-friendly and around 215 calories per serving (this recipe makes 8 servings, and they feel free darn generous in my opinion).

Secondly, it’s big flavor for little effort. I like recipes that feel special but don’t demand a ton of cooking time. This one is 100% no-cook (other than running warm water over frozen edamame), but it still delivers layers of flavor — herby pesto, sweet honey/agave, crunchy pistachios — in under 10 minutes.

Thirdly, it’s budget-friendly and meal-prep friendly. I’m obsessed with pantry staple recipe and freezer staple recipes, to prevent food waste and budget waste. This recipe uses affordable staples (canned beans, frozen edamame, bottled pesto) that store well, and it actually gets better after a few nights in the fridge, so you can make it once and eat it for days.

Finally, this is a texture-adventure. I like it when food feels exciting to eat. This salad nails that: creamy beans, chewy edamame, crisp veggies, and nutty crunch from pistachios — so it’s never boring bite to bite.

Why This Works Great for a Snack or Side Dish Option

First, it’s naturally filling without being heavy. Because it’s high in both protein and fiber, a small serving is enough to take the edge off your hunger, which makes it perfect between meals. You get that satisfying fullness without tipping your daily calories way up.

Additionally, it’s grab-and-go friendly. I like snacks you can portion ahead and just grab from the fridge — no reheating, no fuss. This salad holds its texture and flavor for a few days, so you can portion it into jars or containers, tape a plastic spoon on top of the container, and keep it ready to pack into a lunch-bag or cooler.

Also, It’s a flavor break from the usual snack rotation. Sometimes weight-loss-friendly snacks lean sweet (yogurt, protein bars). But I appreciate having a savory, herb-packed option in my back pocket. The pesto, pistachios, and white wine vinegar give it a fresh, punchy flavor that’s a nice change from the norm.

Plus, it works double-duty. If you make a batch for snacks, it can easily slide into dinner as a side dish — especially with grilled chicken or fish — so you’re cooking once but checking multiple boxes in your meal plan.

And finally, it’s balanced and nutrient-dense. I care about snacks that aren’t just low-calorie, but also worth the calories. This one gives you plant-based protein, healthy fats, fiber, and plenty of micronutrients in every scoop.

Why is This Recipe Good for Weight-Loss?

First, it’s a protein powerhouse thanks to both edamame and white beans (almost 11 g of protein per serving is pretty damn awesome for a vegetarian side-dish). You’re getting complete plant-based protein from the edamame plus extra from the beans, which means your muscles are fed and your hunger stays in check longer.

Second, the fiber content is nice and high — both beans and edamame deliver the kind of slow-digesting carbs that keep your blood sugar steady and your energy consistent (8 g of fiber takes care of 30% of your daily fiber needs).

Third, the pesto makes it luxuriously flavorful without needing to drown the salad in heavy dressings. You get that herby, garlicky, rich taste in every bite, which keeps your brain satisfied so you’re not hunting for “something else” 10 minutes later.

And finally, it’s batch-friendly and portable (which is the savior of weight-loss journeys everywhere. Certainly mine!). Make it once, portion it into containers, and you have a grab-and-go lunch or snack you can count on all week. Say goodbye to the “what am I going to eat?” panic. That predictability is huge for staying consistent, which is where real, lasting weight loss happens.

Ingredient Spotlight: Frozen Shelled Edamame

Frozen shelled edamame are just young soybeans that have been blanched and frozen. They come out of the bag ready to use, which eliminates the step of shelling them. The texture is firm and slightly chewy, which holds up well in salads or cold dishes.

I use edamame in this recipe because it adds protein and fiber without adding much fat or calories. It mixes easily with beans and vegetables, and it’s naturally gluten-free, which makes it safe for people with Celiac disease. Plus, it tastes really nice! Goes great with the white beans.

Variations

Extra Veggies:
Add diced cucumber, shredded carrots, or cherry tomatoes. These won’t change the flavor much but increase volume and fiber.

Different Nuts or Seeds:
Swap pistachios for almonds, sunflower seeds, or pumpkin seeds. You get the same crunch and some additional healthy fats.

Alternate Dressing:
Use lemon juice, olive oil, dijon mustard, a minced garlic clove, and oregano instead of pesto if you want a lighter, simpler flavor. The salad will still be high-protein and filling.

Feta:
Adding 2-4 oz of crumbled feta cheese would take this salad over-the-top.

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I Have Celiac. How Do I Make This Safely Gluten Free?

You're in good hands — I have celiac disease too, so this recipe was made with gluten safety in mind! Here’s how to keep it close to 100% safe:

1. Check your edamame website.
   Use frozen edamame that is labeled gluten-free on the bag, or confirm with the manufacturer by calling or visiting their website. This ensures no cross-contamination or hidden gluten in additives. When I created this recipe, I used Seapoint Farms Frozen Shelled Edamame, which had explicit labelling on the back of the bag, as well as on the website. But please, always check labels and ingredients because this information changes over time.
2. Verify canned beans and nuts.
   As of August 2025, Bush’s Best Cannelini Beans are labelled gluten-free on the can and on the website. Some brands may be processed in facilities that handle wheat, so double check your beans. Same thing with your nuts. In August 2025, Wonderful Pistachios has statements on their website that they do not use any gluten-containing ingredients in any of their pistachio products. Again, always check labels and ingredients because this information changes over time.
3. Double-check your pesto.
   Delallo Basil Pesto Topping explicitly mentions on their website in August 2025 that they are gluten free, which is why I used their product as an example. Please re-check this for yourself, of course, because this information changes over time. The best option is to find a Certified Gluten Free brand, if you can!
4. Avoid Cross-Contamination at Home
   Use clean bowls, utensils, and cutting boards. Avoid using surfaces or tools that have been in contact with gluten-containing foods.

How Else Can I Support My Weight Loss Goal?

You can stay in my circle! My name is Megan Gaul. I’m an online wellness coach specializing in weight loss and food freedom. My 100-lb weight loss journey, which began in 2018 here in Staten Island, New York (I’ve been maintaining my healthy weight range since then), was the catalyst I needed to start my coaching career in 2021. I have a number of resources that can help you:

• Grab your free Journey-Day-1 coaching call: Book Now
• Attend live Meal Planning classes every week, taught by yours-truly (join free here)
• Enroll in your 1-1 coaching program to get out of your negative cycle and actually lose weight for good: Learn More
• Follow my Instagram for more recipes and strategies, and all about Messy Life after Losing 100 lbs (find me at @partake_foodie)

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Pesto & White Bean Edamame Salad: Gluten-Free and Weight-Loss Friendly

Yield: 8

Author: Megan Gaul from Partake Meal Planning

Prep time: 10 MinTotal time: 10 Min

This fabulous summery salad has the rich taste of basil pesto, with some sweetness from the agave (or substitute honey!) that's whisked into the dressing. It's a texture-adventure: creamy white beans, chewy edamame, and crunchy veggies, all diced small so that your salad can easily stay on your fork or spoon. The roasted pistachios are the perfect finishing touch. Plus, it's safe for gluten-free folks! (I have Celiac, so I know the deal).

Cook modePrevent screen from turning off

Ingredients

The Salad:

• 1 12-oz bag frozen shelled edamame, explicitly labelled gluten-free on product and website (such as Seapoint Farms Frozen Shelled Edamame, 12 oz bag)**
• 8 oz diced fresh zucchini--if you have a very big zucchini like I usually do, feel free to remove the softer seedy inner part. if you have normal-sized zucchini, that's usually not necessary
• 1 medium green bell pepper, seeded and diced small--should come out to around 6-8 oz
• 1 scallion, diced small--around half an ounce (a few tbsp worth)
• 1 15 oz can cannelini beans, explicitly labelled gluten-free on product and website (such as Bush's Best Cannelini Beans. 15.5 oz), drained and rinsed**
• 1.5 oz roasted and salted pistachios, explicitly labelled gluten-free on website (such as Wonderful Roasted & Salted No-Shell Pistachios)**

The Dressing:

• 3 oz basil pesto topping, explicitly labelled gluten-free on website (such as Delallo Basil Pesto Topping in the squeeze bottle)**
• 1 tbsp (15 ml) white wine vinegar, explicitly labelled gluten-free on website (such as De La Rosa White Wine Vinegar)**
• 2 tsp agave syrup or honey, explicitly labelled gluten-free on website (such as Blue Green Organics)**
• 1-2 tsp kosher salt, or to taste
• 1 tsp fresh ground black pepper, or to taste

Instructions

For the salad:

1. First, thaw out the edamame by pouring them out into a colander and running them under warm water until they're no longer frozen.
2. Combine all salad ingredients (edamame, zucchini, bell pepper, scallion, cannelini beans, and pistachios) in a large serving bowl. Mix thoroughly.

For the dressing:

1. Combine all dressing ingredients in a medium-sized bowl and whisk well until combined.
2. Using a rubber spatula, scrape the dressing into the salad. Toss well until everything's evenly coated.
3. Taste and adjust seasoning accordinly (you may want to add more salt, more vinegar, or more fresh black pepper).
4. This gets better in the fridge over the course of the week. Enjoy!

Notes

**As of 8/14/2025, the package and websites of these brands had gluten-free labelling:

• Seapoint Farms Frozen Shelled Edamame, 12 oz bag
• Bush's Best Cannelini Beans
• Wonderful Roasted & Salted No Shell Pistachios
• Delallo Basil Pesto Topping 6.7 oz Squeeze Bottle
• De La Rosa White Wine Vinegar
• Blue Green Organics Agave Syrup

By accessing or using this recipe, you are acknowledging and agreeing that you alone are responsible for ensuring your foods, drinks, and other consumables are safe for you. You are also acknowledging and agreeing that the information provided here is for informational purposes only, does not consistute medical advice, and is no subsitute for consulting your doctor, nutritionist, or dietitian. You are also acknowledging and agreeing that nutritional information and food/drink labels change over time, and this information may be out of date.

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety here.

Nutrition Disclaimer

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety using the link below.