Sheet Pan Greek Poached Edamame with Lemon, Dill, and Feta

Each serving of this Greek-inspired sheet pan dinner delivers 29 grams of protein from edamame, cannellini beans, and feta — an entirely plant-forward combination that covers complete amino acids without any meat. The dish also provides 12 grams of fiber per serving, primarily from the edamame and beans, which supports steady blood sugar and prolonged satiety. A generous amount of dill, oregano, and fresh lemon juice keeps the flavor bright without adding unnecessary calories or fat.

The cooking method is what makes this dish distinctive. Instead of roasting the edamame dry, you poach everything on the sheet pan in a shallow bath of vegetable broth infused with garlic, lemon, and herbs. The result is tender, juicy edamame and beans bathed in a fragrant, slightly reduced Greek-style broth — closer to a warm stew than a typical sheet pan roast. Cherry tomatoes burst and melt into the liquid, bell pepper softens to sweetness, and crumbled feta melts just enough at the edges to create pockets of creamy salt throughout.

For people on Mounjaro or Wegovy, this format works especially well because the broth keeps everything moist and easy to eat in small bites. The poaching liquid adds volume and warmth without significant calories, which helps a smaller portion feel like a complete, satisfying meal. There is nothing dense, heavy, or greasy here — just clean, bright Mediterranean flavors in a format that is gentle on a sensitive stomach.

Why This Works on GLP-1

The 29 grams of protein per serving come from three complementary sources: edamame provides the bulk at 18 grams, cannellini beans contribute another 6 grams, and feta rounds it out with 4 grams. This matters because GLP-1 medications like Ozempic and Zepbound reduce appetite significantly, and many users struggle to hit daily protein targets needed to preserve lean muscle mass during weight loss. A single serving of this dish covers roughly half of the minimum daily protein recommendation for most adults, all from ingredients that are easy to chew and digest.

The 12 grams of fiber per serving — split between edamame and cannellini beans — provides meaningful digestive support without the bloating risk of raw cruciferous vegetables or very high-fiber grains. Because the beans are fully cooked and the edamame is poached until tender, the fiber is gentle and well-tolerated by most people experiencing the slowed gastric emptying that GLP-1 medications cause.

Edamame is also one of the richest plant sources of iron and folate, two nutrients that can become depleted when caloric intake drops significantly. The vitamin C from the lemon juice and bell pepper improves iron absorption from these plant sources, making this a particularly well-designed meal for anyone eating less food overall. The fat content stays moderate at 17 grams, with most coming from the feta and a small amount of olive oil — enough for satisfaction and fat-soluble vitamin absorption without heaviness.

Ingredients (serves 2)

For the poaching broth:

• 1 cup (240ml) low-sodium vegetable broth
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 1 tablespoon extra virgin olive oil
• 3 cloves garlic, thinly sliced
• 1 teaspoon dried oregano
• ¼ teaspoon red pepper flakes (optional — omit if sensitive to spice)
• ¼ teaspoon fine sea salt
• Freshly ground black pepper to taste

For the sheet pan:

• 2 cups (310g) shelled edamame, thawed if frozen
• ¾ cup (130g) canned cannellini beans, drained and rinsed
• 1 cup (150g) cherry tomatoes, halved
• 1 medium yellow bell pepper, cut into 1-inch pieces
• ¼ medium red onion, thinly sliced into half-moons

For finishing:

• 2 oz (56g) crumbled feta cheese
• 2 tablespoons fresh dill, roughly chopped
• 1 tablespoon fresh flat-leaf parsley, chopped
• Lemon wedges for serving
• 1 teaspoon lemon zest

Instructions

Preheat and prepare the broth:

1. Preheat your oven to 400°F (200°C). Line a rimmed sheet pan with parchment paper — this prevents the broth from reacting with bare aluminum and makes cleanup effortless.
2. In a small bowl, whisk together the vegetable broth, lemon juice, olive oil, sliced garlic, oregano, red pepper flakes, salt, and black pepper. The broth needs to be well combined so the oil distributes evenly across the pan rather than pooling in one corner.

Arrange the sheet pan:

3. Spread the thawed edamame, cannellini beans, cherry tomatoes, bell pepper pieces, and red onion slices evenly across the prepared sheet pan. Distribute them in a single layer as much as possible — overcrowding causes steaming rather than even poaching.
4. Pour the broth mixture evenly over the vegetables and beans. Gently shake the pan to settle everything into the liquid. The broth should come about halfway up the ingredients, not submerging them completely — you want the tops to get some direct heat while the bottoms poach.

Poach on the sheet pan:

5. Place the sheet pan on the middle rack and bake for 20 minutes. At the 20-minute mark, the tomatoes should be collapsed and the broth bubbling gently around the edges.
6. Remove the pan and scatter the crumbled feta evenly over the top. Return to the oven for 5 more minutes — just long enough for the feta edges to soften and begin to melt into the broth without fully dissolving. You want pieces that are warm and creamy but still hold their shape.

Finish and serve:

7. Remove from the oven and let rest for 3 minutes. The broth will continue to reduce slightly and thicken as it cools. Scatter the chopped dill, parsley, and lemon zest over the top. Serve directly from the pan or divide between two shallow bowls, spooning the broth over each portion. Offer lemon wedges on the side for anyone who wants more brightness.

Nutrition per Serving

Based on 2 servings using frozen shelled edamame, canned cannellini beans, and standard feta cheese. Actual values may vary slightly depending on brand and exact portion sizes.

Practical Notes

Make it a meal prep for four. Double the recipe and use a full-size sheet pan. The poached edamame and beans store well in their broth for up to 4 days in the fridge. Reheat gently in a covered pan on the stove or microwave with a damp paper towel — the broth keeps everything from drying out, which is a common problem with reheated plant proteins.

Swap the beans if needed. Chickpeas or butter beans work in place of cannellini with similar protein and fiber content. Avoid kidney beans here — their firmer texture and stronger flavor compete with the delicate Greek profile. Whatever you choose, make sure canned beans are thoroughly drained and rinsed to remove excess sodium and the starchy liquid that can make the broth cloudy.

Adjust portions for early GLP-1 phases. If you are in your first weeks on Mounjaro or Wegovy and your appetite is very suppressed, serve yourself a half portion (about ¾ cup) and refrigerate the rest. The broth makes this easy to eat even when appetite is minimal — it is closer to a warm soup than a heavy plated dinner. You can always return for more if you are still hungry.

Use fresh dill, not dried. Dried dill loses almost all of its anise-like brightness and adds a dusty, hay-like flavor that does not work in this dish. If you cannot find fresh dill, substitute fresh mint or basil — both pair well with lemon and feta. Fresh herbs are added after cooking to preserve their volatile oils and color.

Try it chilled as a summer lunch. This dish is equally good served cold or at room temperature. The broth sets into a light, flavorful dressing as it cools. Toss in a handful of baby spinach or arugula when serving cold to add volume and extra nutrients without changing the macros significantly.

Frequently Asked Questions

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.