Diet

35 Best High Protein Vegetables

November 04, 2022

What is Protein?

Proteins are large, complex molecules essential to building our body muscles and other vital functions. It helps your body to build and repair tissues. Protein gives strength to your bones and helps in building body muscle mass. This makes it popular in people's aims to get a good physique.

Proteins are also known for their magical effects on weight. It helps to reduce appetite and promotes weight loss. Also, protein boosts metabolism and increases fat burning. This also helps you to shed some pounds. Most people get protein from an animal source. Good protein sources include animal products such as meat, fish, eggs, and dairy.

But you can get a healthy amount of protein from plant sources such as vegetables, legumes, nuts, and seeds. This is essential for people who follow plant-based diets. They can get all protein without consuming meat or animal products. Here we share a list of 35 best high-protein vegetables. So you can not be bored of eating the same vegetables on repeat.

1- Edamame

Edamame is raw soybeans and high-protein vegetables. They are the best source of vegetable protein and contain 18.46 grams of protein per cup (cooked). Edamame is high in nutrients and low in calories, promotes healthy eating, and helps in weight loss.

How to eat edamame?

You can easily add edamame to your diet in the following ways.

Add boiled edamame into soups or eat it as a snack.
Stir-fry edamame with other healthy vegetables.
Puree the beans into a dip.

2- Lentils

Lentils are low calories and high-fiber tiny beans. These high-protein vegetables are nutritious and packed with folate, potassium, and copper. Lentils are inexpensive and the best vegetable protein, containing 17 grams of protein per cup (boiled).

How to eat lentils?

Lentils are easy to cook and popular with people who like healthy eating. You can add them to your diet in the following ways.

Whip them into soup and curry.
Make lentil hummus.

But you have to soak lentils for 2 hours before cooking them.

3- Pinto beans

Pinto beans are beige with reddish-brown specks with an earthy and nutty flavor. They are high-protein vegetables and are simple to prepare. Pinto beans contain 15.4 grams of protein per cup (cooked). Besides vegetable protein, it is high in fiber, folate, copper, and manganese.

How to eat pinto beans?

Pinto beans are a staple food in Mexico; people eat them whole or mashed. Soak them overnight in water can cook them faster. Make them part of your diet and eat boiled pinto beans with ham, cornbread, and mac and cheese.

4- Black beans

Black beans are another high-protein vegetables. They contain 15.2 grams of protein per cup (boiled). Also, heart-healthy fiber, potassium, folate, vitamin B6, and phytonutrients. Black beans are a tasty addition to your diet.

How to eat black beans?

Black beans encourage healthy eating and can make delicious meals.

Prepare a black beans burger.
Add boiled or stir-fried to salads, sandwiches, soups, burritos, and pasta.
Eat them as a snack season with spice.

5- Navy Beans

Navy beans are a vegetable protein source, as are haricot beans. These high-protein vegetables contain 15 grams of protein per cup (cooked). Besides protein a rich source of fiber, B vitamins, and other minerals.

How to eat navy beans?

Navy beans are highly nutritious and easy to add to your diet. Soak overnight in the water before boiling the navy beans. You can use navy beans in the following ways to make tasty meals.

Throw boiled navy beans in stews and soups.
Make navy bean burgers.
Sitr-fried them and them to pasta and enchiladas.
Puree them into dips and enjoy them with tacos.

6- Mung Beans

Mung beans are the best source of vegetable protein and are part of the legume family. They are high-protein vegetables and contain 14.8 grams of protein per cup (boiled). These tiny green beans are also packed with antioxidants, iron, and fiber.

How to eat mung beans?

Mung beans are delicious and famous among people with healthy eating. They are versatile, and you can add them to your diet in the following ways.

Add boiled mung beans to curry, soup, or salad.
Make delicious sprouted mung beans burger.
Cook with other veggies to prepare a hearty meal.
Add mung beans to Brussels sprouts and walnuts to make a healthy snack.

7- Chickpeas

Chickpeas, or garbanzo beans, provide the best vegetable protein and fiber combo. They are high-protein vegetables and contain 14.5 grams of protein per cup (boiled). Also a rich source of folate, iron, copper, and manganese.

How to eat chickpeas?

Chickpeas are the first choice for people who like healthy eating. Soak chickpeas overnight in water before boiling them. You can add chickpeas to your diet in many ways, such as:

Make the famous recipe made from chickpeas.
Chickpeas can transform into delicious recipes like rich falafel and crunchy baked snacks.
Add boiled chickpeas to soups, salads, and crepes.

8- Refried Beans

Refried beans are pan-fried cooked pinto beans with lard and salt. Seasoned with onion, garlic, and pepper. They can offer a hefty amount of vegetable protein. These high-protein vegetables contain 13 grams of protein per cup (cooked).

How to eat refried beans?

You can replace lard with olive oil and herbs to promote healthy eating. You can add the refried bean to your diet in many ways, such as:

Combine with ground beef or chicken to make burgers.
Use refried beans to make tasty fillings in tacos and burritos.

9- Fava Beans

Look like edamame or green pods; fava beans are the best source of vegetable protein. Fava beans are high-protein vegetables and contain 13 grams of protein per cup (boiled). They are also rich in fiber, minerals, and vitamins. Fava beans encourage healthy eating and improve immunity and motor function.

How to fava beans?

Fava beans are high in fiber which keeps you satisfied for a long time. Add them to your diet by adding boiled chickpeas to soups, stews, and salads. Or make dips like hummus.

10- Lima Beans

Lima beans are the best source of vegetable protein and are known for their mild flavor, creamy texture, and color. These legume family members are high-protein vegetables and contain 11.66 grams of protein per cup (boiled). Lima beans are highly nutritious and rich in fiber, minerals, and vitamins.

How to eat lima beans?

Soak lima beans overnight before boiling them. You can add lima beans to your diet by throwing them in stews and soups. Or bake lima beans with your favorite seasonings.

11- Soybean Sprouts

Soybean sprouts are commonly used in Korean cuisine and are the best source of vegetable protein. These high-protein vegetables contain 9 grams of protein per cup (cooked). Soybean sprouts are also rich in vitamin C, folate, and iron. Soybean sprouts promote healthy eating and can help to treat anemia.

How to eat soybean sprouts?

Sprouts are the best option if you are tired of eating beans. Soybean sprouts give a crunchy texture and nutty flavor to your dishes. They are simple to make, and you can easily add them to your diet. Make casseroles and stews or eat them as a stir-fried snack.

12- Quinoa

Quinoa is a superfood and the best vegetable protein source. These high-protein vegetables contain 8.14 grams of protein per cup (cooked). Quinoa is one of the best options for people seeking healthy eating. These are highly nutritious and packed with fiber, minerals, and vitamins.

How to eat quinoa?

Quinoa is easy to make and can be cooked just in 15 minutes. You can include this healthy food in your diet in many ways, such as:

Boil and add them to salads.
Used to thicken soups.
Eat as a side dish or breakfast porridge.
Make veggie burgers, pilaf, and casseroles.

13- Green Peas

Green peas are overlooked but are a fantastic source of vegetable protein. They promote healthy eating and contain 8 grams of protein per cup (cooked). These high-protein vegetables are also packed with many nutrients such as folate, vitamins B1 ad K, and manganese.

How to eat green peas?

Green peas are so versatile and easy to add to your diet. You can enjoy them as:

A side dish with grains like rice.
Blended into a soup or pureed with broccoli.
Stir-fry or boil them to fill your tacos and sandwiches and make pasta.

14- Peanuts

Peanuts are a crunchy, tasty snack and the best source of vegetable protein. These high-protein vegetables contain 8 grams of protein per 1 ounce. Besides protein, peanuts are rich in iron, B vitamins, vitamin E, manganese, and fiber.

How to eat peanuts?

Peanuts are the favorite snack of people who loves healthy eating. Add them to your diet to make peanut butter sandwiches, tacos, and pancakes.

15- Red Potatoes

Although potatoes have a bad reputation among people who like healthy eating. But these starchy and high-carb potatoes (red and white) can add a hefty amount of protein to your diet. These high-protein vegetables contain 7 grams per 1 large potato (cooked). Red potatoes are also a rich source of vitamins B6 and C.

How to eat red potatoes?

Potatoes are so versatile you can bake, mash, boil, steam, or roast with other veggies. Be creative, and be bold in making new recipes.

16- Wild Rice

Wild rice is not actually rice but aquatic grass that looks like rice. These are high in protein and contain 6.54 grams per cup (cooked). These high-protein vegetables are also the best source of protein, vitamin B6, folate, copper, zinc, and manganese.

How to eat wild rice?

Wild rice is one of the favorite food staples of people who like healthy eating. They are healthy alternatives to potatoes, pasta, or rice. Add them to your diet to make salads, soups, casseroles, and desserts.

17- Spinach

Spinach is an excellent plant iron source, but these green vegetables are also high-protein. It contains 6 grams of protein per cup (cooked). Spinach is loved by people who follow healthy eating as it is rich in fiber, calcium, folic acid, and vitamins K and C.

How to cook spinach?

Spinach is versatile and can add to your diet in many ways, such as:

Add to rice, pasta, salads, smoothies, and bowls.
Make spinach chips, bread, or muffin.
Blend them into hummus.
Add them to make an omelet.

18- Almonds

Almonds are delicious, nutritious, and the best source of vegetable protein. This high-protein food contains 6 grams per ounce (dry roasted). Besides protein, almonds are an excellent source of healthy fats, vitamin E, and manganese. They help you look young, which makes them the favorite of people who love healthy eating.

How to eat almonds?

Almonds are popular as a snack, but you can add them to your diet, such as:

Add them to make salads, desserts, morning granola, smoothies, toppings, and nut butter.

19- Pistachios

Pistachios are enjoyed as a snack and are the best source of vegetable protein. This high-protein snack contains 5.72 grams per ounce (dry roasted). Also, it is rich in many nutrients, such as vitamin B6, copper, potassium, thiamine, and manganese.

How to eat pistachios?

Pistachios are delicious and can easily include in the diet. You can sprinkle over oven-baked fish and make salad garnish or pizza topping.

20- Snow Peas

Snow peas or Chinese pea pods are highly nutritious vegetables with hefty protein. It contains 5.2 grams of protein per cup (cooked). Snow peas are also rich in vitamins A, C, and K, folate, magnesium, and potassium.

How to eat snow peas?

Snow peas are simple to add to your diet, either raw or cooked. Add them to salads, roast in olive, saute with garlic, and steam to serve as a side dish or eat as a snack.

21- Sweet Potatoes

Sweet potatoes are highly nutritious vegetables and the best source of plant protein. These high-protein starchy veggies contain 5 grams of protein per 1 large potato (cooked). Sweet potatoes are also high in fiber vitamins B6, C, and E, potassium, and manganese.

How to eat sweet potatoes?

Sweet potatoes are versatile and easily added to the diet. Enjoy them as baked, boiled, roasted, fried, steamed, or pan-cooked.

22- Artichokes

Artichokes are known to make a delicious dip but are also a good source of plant protein. This high-protein food contains 5 grams of protein per cup (cooked). These vegetables are high in nutrients and low in calories.

How to eat an artichoke?

Besides making dips, you can add them to your diet in many ways, such as:

Roast or bake artichokes.
Add it to salads, pizzas, soups, wraps, sandwiches, and pasta.

23- Corn

Corn is everyone's favorite and one of the most popular grains loaded with plant protein and fiber. This tasty snack contains 5 grams of protein per cup (cooked). It is also rich in manganese, phosphorus, zinc, and copper source.

How to eat corn?

You can enjoy corn on the cob baked, boiled, grilled, roasted, or stir-fried. Add corn to soups, stews, casseroles, salads, dips, and vegetables. Or you can make cornbread, chips, and pudding.

24- Chia Seeds

Chia seed recently gained overnight star popularity for its magical effects on the skin and aid in weight loss. These tiny black seeds are the best source of protein and contain 4.69 grams per ounce (dried). Chia seeds are also high in fiber, omega-3 fatty acids, minerals, and vitamins.

How to eat chia seeds?

Chia seeds are so versatile and easy to include in the diet.

Make famous Chia seed pudding.
Eat raw or soaked in juice.
Add it to oatmeal, smoothies, and baked goods.
Sprinkle them over cereal, yogurt, vegetables, or rice dishes.

26- Brussels Sprouts

Brussels sprouts are unpopular veggies, but they are nutritional superstars among people who love healthy eating. These little greens are a high-protein source and contain 4 grams of protein per cup (cooked). They are also rich in fiber, vitamins C and K, and folate sources.

How to eat Brussels sprouts?

You can enjoy Brussels sprouts are simple to add to your diet. You can make them in many ways, like roasted, boiled, steamed, sauteed, or baked. Or add them to pasta dishes, frittatas, or stir-fries.

27- Kale

These leafy green vegetables provide a hefty amount of plant protein. Kale contains 3.69 grams of protein per cup(cooked). It is highly nutritious and packed with vitamins A, C, and K, calcium, potassium, magnesium, and copper.

How to eat kale?

Kale can add to the diet in many ways:

Use kale raw in salads.
Make a healthy crunchy snack with kale chips.
Add in sandwiches, soups, burritos, and burgers.
Make a delicious smoothie.

28- Mustard Greens

Mustard greens are known for their strong bitter, and spicy flavor. These green vegetables contain 3.6 grams of protein per cup(cooked). It is also the best source of vitamins C and K, calcium, potassium, and B vitamins.

How to eat mustard greens?

Mustard greens are easily included in a diet, such as:

Add raw mustard green to salads for a peppery, spicy flavor.
Make smoothies.
Add them to soup, stew, and casseroles.
Side dish with roasted chicken or baked fish.

28- White Mushroom

White mushroom has a hefty amount of protein than shiitake or oyster mushroom. These delicious vegetables contain 3 grams of protein per cup (cooked). Besides protein, white mushrooms are an excellent vitamin D, selenium, folate, and phosphorus source.

How to eat white mushrooms?

Cooked or raw white mushrooms are easily added to the diet. Add to salads, stir-fried vegetables, scrambled eggs, pizza, pasta, soup, stews, sandwiches, and cooked chicken or meat recipes.

29- Avocado

Avocado is a superfood and rich in many nutrients, including protein. It contains 3 grams of protein per 1 avocado (medium). Avocados are also a great source of potassium and fiber.

How to eat avocado?

Everyone loves guacamole, but you can make many delicious recipes with avocado. Add them to salads, soup, smoothies, scrambled eggs, or make sandwiches and rolls.

30- Asparagus

Asparagus is the best source of plant protein, containing 2.9 grams per cup (cooked). These healthy vegetables are also rich in vitamins A, C, E, and K, folate, and potassium.

How to eat asparagus?

Asparagus is delicious and cooked in many ways, such as boiling, grilling, steaming, roasting, and sauteing. Make asparagus a staple of your diet, and add it to salads, stir-fries, frittatas, omelets, and pasta.

31- Broccoli

As a child, you might not like broccoli, but now it's time to turn back. Broccoli is a rich source of protein and contains 2.32 grams of protein per cup (cooked). It is also rich in fiber, vitamins C and K, potassium, folate, and iron.

How to eat broccoli?

You can easily add this unpopular veggie to your diet by making it delicious.

Stir-fry broccoli with chicken or other vegetables.
Add to pasta, rice, and salads.
Bake or steam them to eat as snacks.

32- Cauliflower

Cauliflower is a highly nutritious and the best source of plant protein. It contains 2 grams of protein per cup (cooked). Also packed with fiber, vitamins B6, C, and K, folate, potassium, manganese, and phosphorous.

How to eat cauliflower?

It is incredibly versatile and Cooked in many ways, such as steaming, roasting, or sauteing. You can add to the diet in many ways, such as:

Use as the best alternative to grains and legumes.
Serve cauliflower as a side dish.
Add to soups, salads, stir-fries, and casseroles.

33- Alfalfa Sprouts

Alfalfa sprouts are part of the legume family. It is low in calories and high in nutrients. Alfalfa sprouts contain 1.3 grams of protein per cup. It is also a rich source of vitamins C and K, folate, iron, zinc, magnesium, phosphorus, and copper.

How to eat alfalfa sprouts?

Alfalfa sprouts can add to the diet in many ways. You can eat raw in a sandwich, toast, or salad. Or cook lightly in a stir-fry, soups, curries, and stews.

34- Collard Greens

Collard greens are dark green leafy vegetables with vital nutrients. It contains 1.1 grams of protein per cup (chopped). Besides protein, collard greens contain vitamins A, C, and K, potassium, calcium, magnesium, phosphorus, and folate.

How to eat collard greens?

Collard green can include in the diet, raw or cooked.

Add raw collard greens to salads, slaws, smoothies, sandwiches, or wraps.
Chopped or shredded collard green add to soups, stews, omelets, and casseroles.

35- Bok Choy

Also known as Chinese cabbage, bok choy is a staple food in China. It contains 1 gram of protein per cup (chopped). But it is a rich source of vitamins A, C, and K, selenium, folate, calcium, and potassium.