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20 High-Protein Vegetables to Add to Your Diet

Fuel your body with these protein-packed veggies for a healthier, balanced diet.
20-high-protein-vegetables-to-add-to-your-diet
Protein is the most important part of a well-balanced diet, an essential macronutrient that helps in muscle growth and repair. Whenever it comes to your mind to have a protein-rich diet, it’s for sure you always search for animal-based products, as that is what we continuously read and hear from everyone that animal-based products are the best sources for your protein requirements.
It is true that animal-based products are rich in protein and are a great addition to your dietary requirements, but did you know there are many high-protein vegetables that are great to be added to your diet too, as they come with many added benefits like fat-free, cholesterol-free and low in sodium, that animal protein does not offer.
When it comes to increasing your protein intake and making your meals healthier, there is a vast world of plant-based protein options, we’ll delve into a diverse range of nutrient-packed veggies, discovering their protein content, versatility in the kitchen, and the additional health benefits they bring to the table.
Whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based protein into your diet, these vegetables offer a delicious and nutritious solution.

1. Broccoli

Broccoli is a versatile vegetable that’s low-calorie, highly nutrient-dense, and protein-packed. A 100-g serving of broccoli contains 2.8 g of protein and 34 calories, making it an excellent choice to help you reach your daily protein goals. It’s not just about the protein; broccoli is also celebrated for its weight management, cancer prevention, digestion improvement, and immunity-boosting properties.
There are various ways to incorporate this green gem into your meals. You can add it to a stir-fry for a quick and healthy dish, steam it to retain its nutrients, bake it for a crispy texture, or even puree it to create a creamy base for soups or sauces.
Broccoli is rich in fiber, which keeps you feeling full and aids in digestion. Additionally, broccoli delivers essential vitamins like K and C, as well as minerals such as folate. Don’t forget to include the stalk when preparing your broccoli, as it’s just as nutritious.
Whether you’re whipping up a batch of magic broccoli, savoring the cheesy goodness of Parmesan roasted broccoli, or diving into a hearty dish like Broccoli Rabe and Sausage Pasta, you’ll find plenty of ways to enjoy this protein-packed and nutrient-rich vegetable. So, next time you’re at the grocery store, grab some broccoli to enhance your meals and boost your daily protein intake. Your body will thank you for it!

2. Cauliflower

Cauliflower is a low-carb, high-protein vegetable, just 1 cup (105g) of chopped cauliflower provides about 25 calories, 5 grams of carbohydrates, and 2 grams of dietary fiber. It’s a great choice for those looking to increase their protein intake while reducing their carb consumption, essential for all fitness enthusiasts or Weight Watchers.
Cauliflower can be used in various ways in the kitchen, you can cook it as a vegetable, roast it, make a puree, vegetable dip, or simply use it in soup.

3. Spinach

Spinach is a leafy green vegetable celebrated for its rich nutrient content. While it may not be the highest-protein vegetable, 1 cup of cooked spinach still provides around 5 grams of protein. It’s also a great source of iron, vitamins, and minerals.
Spinach can be enjoyed in various forms. You can use it as a base for salads or sauté it for a simple side dish. It’s an excellent addition to omelets, smoothies, and sandwiches. Spinach is not only versatile but also incredibly nutritious.
Beyond protein, spinach boasts high levels of vitamin K, vitamin A, and folate. It’s also a great source of antioxidants, which help combat oxidative stress and inflammation in the body. Additionally, it’s low in calories and rich in fiber, which supports healthy digestion.

4. Kale

Kale is another leafy green vegetable that’s known for its nutrient density, and it’s relatively high in protein compared to other greens. One cup of cooked kale offers about 3 grams of protein.
Kale is incredibly versatile and can be used in salads, smoothies, or as a side dish. It’s often included in green juices and smoothie bowls. Kale’s hearty texture and slightly bitter flavor make it a unique and nutritious addition to your meals.
Beyond its protein content, kale is loaded with essential vitamins and minerals. It’s exceptionally rich in vitamins K, A, and C, as well as calcium and potassium. Kale is also a great source of antioxidants, which help reduce the risk of chronic diseases and support overall well-being.

5. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that provides a surprising amount of protein for a vegetable. Just 1 cup of cooked Brussels sprouts offers around 4 grams of protein, making them a valuable addition to your diet.
These small, cabbage-like veggies can be prepared in various ways. You can roast them for a crispy and slightly sweet side dish or sauté them with garlic and olive oil. Brussels sprouts can also be shredded and used in salads or slaws for added texture and nutrition.
In addition to protein, Brussels sprouts are an excellent source of vitamins and minerals. They’re particularly rich in vitamins C and K, as well as folate and fiber. They’re also known for their high antioxidant content, which supports overall health.

6. Asparagus

Asparagus is a delightful spring vegetable that’s not only tasty but also surprisingly high in protein for a plant. One cup of cooked asparagus contains around 4 grams of protein.
This nutrient-rich vegetable can be prepared in various ways. You can roast asparagus with olive oil and seasoning for a flavorful side dish, or you can grill it for a smoky, charred flavor. Asparagus is also wonderful in frittatas, salads, and pasta dishes.
Asparagus offers more than just protein. It’s a fantastic source of vitamins, especially vitamin K and folate. It’s low in calories and packed with fiber, which promotes healthy digestion. Moreover, it’s known for its natural diuretic properties, which can aid in reducing water retention and bloating.

7. Zucchini

Zucchini is a versatile, low-calorie vegetable that provides a moderate amount of protein. One medium-sized zucchini delivers approximately 2 grams of protein.
This mild-flavored vegetable can be used in various culinary applications. You can spiralize zucchini to create low-carb “zoodles” for a nutritious pasta alternative or slice it into rounds and roast for a delightful side dish. Zucchini also works well in stir-fries, fritters, and baked goods like zucchini bread.
Beyond protein, zucchini offers important vitamins and minerals, including vitamin C, vitamin B6, and potassium. It’s low in calories and high in water content, which helps keep you hydrated. Zucchini is also rich in antioxidants, which contribute to overall health and well-being.

8. Sweet Potatoes

Sweet potatoes are a nutrient-dense root vegetable that also offers a moderate amount of protein, making them a versatile choice for a balanced diet. One medium-sized sweet potato contains about 2 grams of protein.
These vibrant orange spuds can be prepared in numerous ways. You can bake sweet potatoes as a satisfying side dish, or you can turn them into a creamy and comforting soup. They’re perfect for mashing, roasting, and using in both sweet and savory recipes.
Sweet potatoes are not just a source of protein; they’re also rich in essential vitamins and minerals. They’re exceptionally high in vitamin A, which supports eye health, as well as vitamin C, which boosts your immune system. They’re also packed with fiber, promoting fullness and aiding digestion.

9. Cabbage

Cabbage is a leafy green or purple cruciferous vegetable that provides a modest amount of protein. One cup of cooked cabbage contains around 2 grams of protein.
This budget-friendly vegetable can be enjoyed in various dishes. You can shred cabbage to create coleslaw or add it to salads for extra crunch. It’s also a key ingredient in dishes like stir-fries and stuffed cabbage rolls. Additionally, it can be braised, roasted, or used as a wrap for a low-carb meal.
In addition to protein, cabbage offers essential vitamins and minerals. It’s particularly rich in vitamin K, which plays a role in blood clotting and bone health. Cabbage is also a good source of fiber, aiding in digestion and promoting a feeling of fullness.

10. Artichokes

Artichokes are an exotic and delicious vegetable that’s not only flavorful but also relatively high in protein for a plant. One medium-sized artichoke provides approximately 4 grams of protein.
These unique vegetables can be prepared in various ways. You can steam artichokes for a tender and nutritious side dish, stuff them with flavorful fillings, or marinate them to create a tasty appetizer. Artichoke hearts are often used in salads, pasta dishes, and casseroles.
Beyond protein, artichokes are rich in essential vitamins and minerals. They’re an excellent source of folate, vitamin C, and dietary fiber. Additionally, artichokes are celebrated for their antioxidant properties, which contribute to overall health.

11. Peas

Peas are a humble yet nutritious vegetable that provides a good amount of protein. One cup of cooked peas offers approximately 9 grams of protein, making them an excellent addition to your diet.
These small green gems can be used in various ways in the kitchen. You can simply steam peas as a side dish or add them to soups, stews, and casseroles. Peas are also a key ingredient in classic dishes like risotto and pot pies. They can even be pureed into a creamy soup for a comforting meal.
Apart from their protein content, peas are rich in essential vitamins and minerals, including vitamin K, vitamin C, and fiber. They’re celebrated for their antioxidant properties and anti-inflammatory benefits, supporting overall well-being.

12. Edamame

Edamame is a type of immature soybean that’s harvested while the beans are still green and tender. It’s an excellent source of plant-based protein, offering a whopping 17 grams of protein per cup when cooked.
These protein-packed beans can be enjoyed as a snack or used in various dishes. You can steam edamame and sprinkle it with sea salt for a simple and satisfying snack, or you can add it to stir-fries, salads, and rice bowls. Edamame can also be mashed into a creamy dip or used as a topping for avocado toast.
Edamame is not just a great source of protein; it’s also rich in fiber, vitamins, and minerals. It’s an excellent source of folate, vitamin K, and iron. Edamame is also a good source of healthy fats, including omega-3 fatty acids, which support heart health.

13. Mushrooms

Mushrooms are a versatile and flavorful vegetable that provides a modest amount of protein. One cup of cooked mushrooms contains approximately 3 grams of protein.
These earthy and umami-rich fungi can be used in various dishes. You can sauté mushrooms with garlic and herbs for a simple side dish, or you can use them as a topping for pizza, pasta, and sandwiches. Mushrooms also work well in stir-fries, casseroles, and soups.
In addition to their protein content, mushrooms offer a range of essential vitamins and minerals. They’re particularly rich in B vitamins, including riboflavin, niacin, and pantothenic acid, which support energy metabolism. Mushrooms are also a good source of antioxidants, which help protect cells from oxidative damage.

14. Beet Greens

Beet greens, the leafy tops of beetroot plants, are a nutritious and protein-rich vegetable. One cup of cooked beet greens provides approximately 4 grams of protein.
These often-overlooked greens can be used in various ways. You can sauté beet greens with garlic and olive oil for a simple and flavorful side dish, or you can add them to salads, smoothies, and soups. Beet greens can also be used as a nutritious base for grain bowls and stir-fries.
Beyond protein, beet greens are rich in essential vitamins and minerals. They’re particularly high in vitamin K, vitamin A, and potassium. Beet greens are also a good source of antioxidants, which support overall health and well-being.

15. Pumpkin Seeds

While technically a seed, pumpkin seeds (also known as pepitas) are often considered a vegetable ingredient due to their culinary uses. One ounce of pumpkin seeds provides approximately 7 grams of protein.
These crunchy and flavorful seeds can be used in various ways. You can sprinkle them on top of salads, soups, and grain bowls for added texture and protein, or you can snack on them by the handful. Pumpkin seeds can also be used in baking, added to granola, or blended into smoothies for a protein boost.
In addition to their protein content, pumpkin seeds are rich in healthy fats, fiber, and essential vitamins and minerals. They’re an excellent source of magnesium, zinc, and iron, which support overall health. Pumpkin seeds are also a good source of antioxidants, which help protect cells from oxidative damage.

16. Lentils

Lentils are a type of legume that’s packed with protein. One cup of cooked lentils provides approximately 18 grams of protein, making them one of the highest-protein plant-based foods.
These small, lens-shaped legumes can be used in various dishes. You can add lentils to soups, stews, and salads for a protein boost, or you can use them as a base for veggie burgers, meatless meatballs, and plant-based tacos. Lentils can also be cooked into a hearty and satisfying lentil curry or stew.
In addition to their high protein content, lentils are rich in fiber, vitamins, and minerals. They’re an excellent source of folate, iron, and potassium, which support overall health and well-being. Lentils are also a good source of complex carbohydrates, providing sustained energy throughout the day.

17. Green Beans

Green beans, also known as string beans or snap beans, are a protein-rich vegetable that provides approximately 2 grams of protein per cup when cooked.
These crisp and tender beans can be used in various ways. You can steam green beans for a simple and nutritious side dish, or you can roast them with garlic and olive oil for added flavor. Green beans also work well in stir-fries, casseroles, and salads. Additionally, they can be pickled for a tangy and crunchy snack.
In addition to their protein content, green beans offer essential vitamins and minerals. They’re particularly rich in vitamin K, vitamin C, and fiber. Green beans are also a good source of antioxidants, which help support overall health and well-being.

18. Alfalfa Sprouts

Alfalfa sprouts are a tiny but mighty vegetable that’s packed with protein. One cup of raw alfalfa sprouts contains approximately 1.3 grams of protein.
These delicate and crunchy sprouts can be used in various dishes. You can sprinkle alfalfa sprouts on top of salads, sandwiches, and wraps for added texture and nutrition, or you can use them as a topping for avocado toast and grain bowls. Alfalfa sprouts can also be blended into smoothies for a protein boost.
In addition to their protein content, alfalfa sprouts offer a range of essential vitamins and minerals. They’re particularly rich in vitamin K, vitamin C, and folate. Alfalfa sprouts are also a good source of antioxidants, which help protect cells from oxidative damage.

19. Carrots

Carrots are a vibrant and nutritious vegetable that provides a modest amount of protein. One cup of chopped raw carrots contains approximately 1 gram of protein.
These sweet and crunchy root vegetables can be used in various ways. You can enjoy raw carrot sticks as a snack or dip them in hummus for a protein-rich pairing. Carrots can also be roasted, steamed, or used in soups, stews, and casseroles. Additionally, they can be grated into salads or slaws for added texture and flavor.
In addition to their protein content, carrots are rich in essential vitamins and minerals. They’re particularly high in vitamin A, which supports eye health, as well as fiber, which aids in digestion. Carrots are also a good source of antioxidants, including beta-carotene, which gives them their vibrant orange color.

20. Bok Choy

Bok choy, also known as Chinese cabbage, is a nutrient-rich vegetable that provides a modest amount of protein. One cup of cooked bok choy contains approximately 1.5 grams of protein.
This crisp and leafy vegetable can be used in various dishes. You can stir-fry bok choy with garlic and ginger for a quick and flavorful side dish, or you can add it to soups, stews, and noodle dishes. Bok choy is also delicious when steamed or roasted.
In addition to its protein content, bok choy offers a range of essential vitamins and minerals. It’s particularly rich in vitamin C, vitamin K, and calcium, which support overall health and well-being. Bok choy is also low in calories and high in water content, making it a hydrating and nutritious addition to your meals.

Takeaway

These high-protein vegetables are not only an excellent source of this essential nutrient but also bring a myriad of other health benefits. From aiding digestion with their fiber content to providing vital vitamins and minerals, these veggies have much to offer. Additionally, they are versatile in the kitchen, allowing you to experiment with various recipes and cooking methods.
Whether you’re trying to reduce your meat consumption or simply want to enjoy the benefits of plant-based protein, these vegetables are a valuable addition to your diet. So, the next time you’re at the grocery store or farmer’s market, be sure to fill your basket with these nutrient-rich, high-protein vegetables. Your body and taste buds will thank you.

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