Want to add more protein to your diet without eating more meat? You’re in luck! There are tons of veggies that are rich in protein. If you pair them with grains, you’ll get a complete protein that will keep your body and muscles healthy. Here are 17+ high protein vegetables to start adding to your diet today.
17+ High-Protein Vegetables
1. Green or Red Lentils
Lentils are loaded with protein and are really low in calories, which means you can add them to your meals without having to worry about overindulging.
In fact, 100 grams (about half a cup) of boiled lentils have 9g of protein and just 116 calories.
The best part is that lentils can take on the flavor of whatever you’re cooking. They’re also great for thickening up soups.
This red lentil dahl is a great way to introduce lentils into your diet. It’s easy to make and so flavorful.
2. Split Peas
Split peas, like lentils, are super high in protein and can easily be added to most meals as a side dish or your main course.
One cup of cooked split peas has about 16g of protein, which is impressive for plant-based protein.
Split pea soup is the easiest and tastiest way to add this veggie to your diet, and the recipe above adds chicken for even more protein.
3. Edamame
Edamame is unripe soybeans, so naturally, they’re high in protein. One cup of cooked edamame has 18.5 grams of protein.
Unlike tofu, which is also made from soybean, edamame has a buttery and nutty flavor. The texture is firmer than a pea, so it’s great for adding to salads or to eat as a side dish.
We love the recipe above, which adds edamame to a sesame noodle dish that is delicious.
4. Chickpeas
When most people think of high protein vegetables, chickpeas usually come to mind. That’s because one cup of cooked chickpeas (or garbanzo beans) has 14.53 grams of protein.
They’re also high in fiber – 12.46 grams in a cup.
Chickpeas are often used as a meat substitute because they have a similar texture and a bit of a bite to them.
There are so many ways to add chickpeas to your diet – hummus, chickpea salad, chana masala, etc.
They easily take on the flavors of whatever you’re cooking. Try the chana masala recipe above to put this claim to the test. It’s packed with flavor and can be served with or without rice.
Related: 25+ Healthy High-Protein Foods to Add to Your Diet
5. Spinach
There’s a reason why Pop-Eye loved his spinach – it’s packed with nutrients, including protein. One cooked cup of this humble green gives you just over 5 grams of protein, along with tons of potassium, phosphorus, magnesium and plant-based iron.
There are so many ways to add spinach to your diet. Ditch your romaine lettuce and use baby spinach instead. Sautee it gently with some garlic, lemon and Parmesan cheese (like the recipe above). You can steam it or add it to a stew. The possibilities are endless.
6. Black Beans
A staple in vegetarian diets, black beans are jam-packed with protein and other nutrients. One cup of cooked beans has 15.24 grams of protein and 14.96 grams of fiber. It’s also rich in calcium, magnesium, phosphorus and tons of other nutrients.
The great thing about this high-protein food is that it’s cheap. You can get a can of black beans for less than $1. Just rinse them in a strainer (to reduce the sodium), and add to whatever dish you’re making – soup, salad, side dishes.
The recipe above is perfect for lunch or dinner. Plus, rice completes the protein, so you have a truly balanced meal.
7. Broccoli
Broccoli isn’t as high in protein as other vegetables on this list, but it still deserves mention because it’s such a versatile food.
One cup of cooked broccoli has 2 grams of protein, but we all know that it’s easy to eat at least two cups at a time.
You can roast it, bake it, steam it or even eat it raw. It’s a great addition to any dish, including breakfast.
The quinoa salad recipe above is quick, easy and perfect for maximizing broccoli’s protein.
8. Mung Beans
Mung beans have been used as both a food and medicine in Asia for centuries. They’re a great source of antioxidants as well as minerals like magnesium. But they’re also high in protein. One cup of cooked mung beans has 14.18 grams of protein and 15.35 grams of fiber.
These small green beans have a bite to them and a delicious nutty flavor. Try the recipe above for a unique meal that everyone will love.
9. Lima Beans
Lima beans are a top choice for high protein vegetables because of their versatility. Some people call them butter beans, or giant beans. No matter what you call them, they make a great addition to any diet.
One cup of cooked lima beans has 14.66 grams of protein and 13.16 grams of fiber.
Try the recipe above for Gigantes Plaki, which cooks lima beans in a delicious tomato sauce, along with spices, celery, herbs and feta cheese.
10. Artichokes
Who knew that artichokes were so high in protein? A single artichoke has about 3g of protein and 7g of fiber with just 64 calories. It’s easy to eat at least 2-3 artichokes.
If you’re not sure how to add this food to your diet, try the recipe above for roasted artichokes.
You can also try buying canned artichoke hearts or quarters and adding them to your salads or pasta dishes.
11. Asparagus
One cup of asparagus has 3g of protein and tons of other nutrients that your body needs. At just 20 calories per serving, this is a high-protein vegetable that you can add to any meal without overdoing it with the calories.
Try the recipe above, which roasts the asparagus with cherry tomatoes and Parmesan cheese.
12. Brussels Sprouts
“Eat your Brussels sprouts,” is a phrase that you may have heard growing up. And one more reason to eat them is because they’re one of the high protein vegetables that contain 3 grams of protein in each cup.
You’ll also receive more than your daily dose of Vitamin K, 85% of your Vitamin C and tons of other nutrients and minerals in each cup of Brussels sprouts.
Related: 25+ Best High Protein Dinner Ideas to Meal Prep For Your Whole Family
13. Fava Beans
Fava beans, especially in a stew, as shown above, can make up the bulk of a meal and add 10 grams of protein in each cup. You can eat the beans cooked or boiled, and one cup will give you:
- 9 grams of fiber
- 18% of your magnesium
- 21% of your phosphorous
- 36% of your manganese
14. Collard Greens
Collard greens have a strong flavor, but raw, they have just 11 calories per cup and over one gram of protein. If you want to add a bit of flavor to your dish and protein, collards are one of the best options.
15. Green Peas
Green peas are one of the high protein vegetables that you can add to anything: pasta, rice, salads – virtually anything. A single cup of green peas has 8 grams of protein and just 118 calories, so it’s easy to add peas into your diet without increasing your caloric intake too much.
16. Sweet Potato
Sweet potatoes can be a whole meal on their own, which the recipe above shows, and each serving has 114 calories and 2.1 grams of protein. You’ll also enjoy over 12% of your daily recommended potassium in each serving.
You can even make sweet potato fries if you want to add this food to your diet and want a fun way to achieve this goal.
17. Soybean Sprouts
Soybeans come in different varieties. Most white soybean cans will have 13 grams of protein, while 2/3 of a cup of green soybeans will have 7-9 grams of protein. What many people – myself included – don’t know is that protein makes up 70% – 80% of soybeans, which are also high in:
- Soluble and insoluble fiber
- Phosphorus
- Thiamine
- Vitamin K1
18. Cauliflower
Cauliflower is a great substitute for rice, and you can even make pizza crust out of it if you like. Each 100 grams contains a mere 25 calories and just about 2 grams of protein. I’ve linked up an Asian-inspired recipe above that is filled with flavor and will walk you through each step to make this sticky sesame cauliflower.
Related: 30+ Easy High-Protein Meals That’ll Keep You Full for Hours
19. Sweet Corn
One medium-sized sweet corn has just under three grams of protein and fewer than 80 calories. If you have any farms selling corn near you, it always tastes much better when it’s fresh versus frozen.
Not sure how to add sweet corn to your diet? You can try the recipe above, which includes a tasty grilled corn with a hot honey vinaigrette.
20. Mushrooms
Mushrooms are good for you and filled with antioxidants and vitamins, but I can appreciate that they’re not for everyone. You can try the recipe above if you’re not a fan of the taste or texture of mushrooms.
And while each type of mushroom may be slightly different, the nutrient content of the oyster variety is among the highest and includes 3-4 grams of protein.
