15 High-Protein Vegetables You Should Add to Your Diet

Incorporating high-protein vegetables into your diet is a fantastic way to meet your protein needs, whether you’re vegetarian, vegan, on a vegan keto diet, or just looking to diversify your meals. Vegetables like edamame, lentils, chickpeas, and spinach are rich in plant-based proteins and packed with essential nutrients. They can be used in a variety of dishes, from salads and soups to stews and curries.

Why You Should Include High-Protein Vegetables

Vegetables are a great source of protein, fiber, and vitamins, making them an excellent addition to a balanced diet. Unlike animal-based proteins, plant-based options are low in saturated fats and cholesterol, promoting heart health and aiding in weight management. They can help reduce the risk of chronic diseases and improve overall well-being.

Top 15 High-Protein Vegetables

Here are 15 high-protein vegetables you should add to your diet:

1. Edamame

Protein Content: 11.54g per 100g

Nutritional Benefits: Edamame is a complete protein, meaning it contains all nine essential amino acids. It’s also rich in folate, iron, and magnesium.

Cooking Tip: Steam edamame and sprinkle with sea salt for a quick snack or add them to stir-fries for a protein boost.

Enjoy it in: CookUnity chef Santiago Lopez’s Japanese Shrimp Tempura Bowl.

2. Soybean Sprouts

Protein Content: 8.47g per 100g

Nutritional Benefits: Soybean sprouts are high in protein and contain essential vitamins like C and K, along with folate for cell growth.

Cooking Tip: Stir-fry soybean sprouts with garlic and sesame oil or toss them into salads for a crunchy texture.

Perfect for: Adding a crisp, protein-rich element to stir-fries or salads.

3. Lentils

Protein Content: 8.38g per 100g

Nutritional Benefits: Packed with protein, fiber, and iron, lentils are a powerhouse for plant-based diets.

Cooking Tip: Use lentils in soups, stews, or as a base for veggie burgers or a meat substitute.

Enjoy it in: CookUnity chef Emily Peck’s Moroccan Chickpea & Lentil Stew and BK Prime’s Scallion Butter Grilled Branzino.

4. Split Peas

Protein Content: 8.29g per 100g

Nutritional Benefits: Split peas are an excellent source of plant-based protein, fiber, and B vitamins, making them ideal for promoting digestive health and energy.

Cooking Tip: Use split peas to make hearty soups or stews, like classic split pea soup with smoked ham or a vegetarian version with carrots and celery. For a unique twist, try making split pea hummus as a high-protein dip.

5. Chickpeas

Protein Content: 8.23g per 100g

Nutritional Benefits: Chickpeas are rich in protein and dietary fiber, making them a great addition to any meal.

Cooking Tip: Roast chickpeas with olive oil and spices for a crunchy snack or blend them into hummus.

Enjoy it in: CookUnity chef Dustin Taylor’s Moroccan Chickpea & Feta Bowl, chef Einat Admony’s Cod in Spicy Moroccan Tomato Sauce, and chef Lena Elkousy’s Moroccan Chickpea Tagine.

6. Black Beans

Protein Content: 7.69g per 100g

Nutritional Benefits: Black beans are high in protein, fiber, and iron, making them an excellent plant-based option for muscle repair and gut health.

Cooking Tip: Add black beans to tacos, salads, or soups for a hearty meal.

Great for: Adding to Mexican-inspired dishes like CookUnity chef Emily Peck’s Black Bean Burrito Bowl with Mexican Street Corn.

7. Lima Beans (Butter Beans)

Protein Content: 7.25g per 100g

Nutritional Benefits: Rich in protein, fiber, and iron, lima beans promote digestive health and sustained energy.

Cooking Tip: Sauté lima beans with garlic and olive oil or incorporate them into soups and casseroles.

Ideal for: Adding to casseroles or as a base for creamy bean dips.

8. Fava Beans

Protein Content: 7.06g per 100g

Nutritional Benefits: Fava beans are a fantastic source of plant-based protein, fiber, and iron, supporting heart and digestive health.

Cooking Tip: Boil or steam fava beans and toss them with olive oil, lemon, and herbs for a flavorful side dish or snack.

Try it in: Salads or mixed with olive oil, garlic, and lemon for a flavorful dip.

9. Spinach

Protein Content: 7.02g per 100g

Nutritional Benefits: Spinach is rich in protein, iron, and vitamin C, offering antioxidant benefits.

Cooking Tip: Add fresh spinach to smoothies or sauté it with garlic for a quick side dish or fresh salad base.

Enjoy it in: CookUnity chef Maribel Rivero’s Mushroom & Spinach Enchiladas, chef Akhtar Nawab’s Chicken in Korma-Style Curry, and chef Raymundo Agrazal’s Grilled Chicken with Sautéed Spinach.

10. Green Peas

Protein Content: 5.42g per 100g

Nutritional Benefits: Green peas are a versatile, high-protein vegetable loaded with vitamins A, C, and K.

Cooking Tip: Use green peas in risottos, pasta dishes, or puree them into soups for a bright, creamy texture, or adding to vegetable curries or mixing into grain bowls.

Enjoy them in: CookUnity chef Aarthi Sampath’s Chicken Breast Tikka Masala and chef Chris Ratel’s Gorgonzola Mac & Cheese with Pancetta.

11. Cauliflower

Protein Content: 4.02g per 100g

Nutritional Benefits: Cauliflower is low in calories but provides protein, fiber, and a range of vitamins, including C and K. Read our guide to cauliflower and its health benefits.

Cooking Tip: Transform cauliflower into low-carb rice, mash it as a potato substitute, or roast it with curry spices.

Enjoy it in: CookUnity chef Aarthi Sampath’s Beef & Sweet Potato Coconut Curry, chef Michelle Bernstein’s Slow Braised Short Rib Braised with Cauliflower Puree, and chef Dustin Taylor’s Chickpea & Feta Power Bowl.

12. Brussels Sprouts

Protein Content: 3.42g per 100g

Nutritional Benefits: High in protein and fiber, Brussels sprouts also offer a significant amount of vitamin K and antioxidants.

Cooking Tip: Roast Brussels sprouts with balsamic glaze or shred them raw into salads for a crunchy texture.

Perfect for: Roasting with olive oil and garlic for a delicious, nutrient-rich snack.

Enjoy them in: CookUnity chef Esther Choi’s Teriyaki Roasted Salmon with Brussels Sprouts and Carrots, chef Fabiola Rivera’s Venezuelan Braised Beef (Carne Mechada), and chef Phet Schwader’s Hoisin Glazed Salmon with Roasted Brussels Sprouts.

13. Corn

Protein Content: 3.27g per 100g

Nutritional Benefits: Sweet corn is a good source of protein and provides fiber, vitamins B, and antioxidants like lutein.

Cooking Tip: Grill corn on the cob with chili powder and lime or add it to salads and soups for a sweet, crunchy bite.

Best for: Adding to salads or enjoying as a standalone side dish.

Enjoy it in: CookUnity chef Chris Ratel’s BBQ Pulled Pork with Esquites Corn Salad, chef Ruben Garcia’s BBQ Chicken Burrito Bowl, and chef Esther Choi’s Tonkotsu Ramen & Chashu Pork Belly.

14. Kale

Protein Content: 2.92g per 100g

Nutritional Benefits: Kale is a nutrient-dense vegetable, providing protein, fiber, and a range of vitamins including A, C, and K.

Cooking Tip: Make crispy kale chips by baking with olive oil and salt or toss raw kale into salads with a lemon-based dressing.

Enjoy it in: CookUnity chef Jose Garces’ Adobo Chicken, Quinoa & Kale Enchiladas, chef John DeLucie’s Grilled Chicken Kale Caesar, and chef Lena Elkousy’s Tuscan Kale Harvest Stew.

15. Broccoli

Protein Content: 2.57g per 100g

Nutritional Benefits: Broccoli is not only a good source of protein but also rich in vitamin C, fiber, and antioxidants.

Cooking Tip: Roast broccoli with olive oil and garlic for a flavorful side dish or blend it into soups for added creaminess.

Enjoy it in: CookUnity chef Jose Garces’ Adobo-Grilled Salmon, chef Fabio Viviani’s Braised Short Ribs with Parmesan Grits, and chef Amy Pryke’s Honey-Mayo Walnut Shrimp.

Elevate Your Plant-Based Diet with CookUnity

Ready to add more high-protein vegetables to your diet? Let CookUnity help with chef-crafted meals that incorporate these nutrient-dense veggies into delicious recipes. Choose from our extensive menu featuring vegetarian and vegan dishes, all conveniently delivered to your door. Whether you’re craving a vegan Quinoa and Chickpea Bowl or a comforting Mushroom-Lentil Bolognese, our meals make healthy eating simple and satisfying. Try CookUnity today and save 50% on your first week!

Final Thoughts

Incorporating high-protein vegetables into your meals is a delicious and nutritious way to meet your protein needs, support muscle growth, and maintain a healthy weight. Explore the different ways you can use these vegetables in salads, soups, stews, and more. For a convenient, chef-prepared way to enjoy these nutrient-packed foods, try CookUnity’s prepared meal delivery service and save 50% for your first week today!

Frequently Asked Questions (FAQs) on High-Protein Vegetables

What vegetables are high in protein?

Vegetables like edamame, lentils, chickpeas, black beans, lima beans, and spinach are high in protein. They’re excellent for plant-based diets and provide essential nutrients like fiber, vitamins, and minerals. For a complete list, explore our blog on high-protein vegetables: 15 High-Protein Vegetables You Should Add to Your Diet.

Are fruits and vegetables high in protein?

Certain fruits and vegetables, such as edamame, lentils, and guavas, are surprisingly high in protein and are excellent additions to any balanced diet.

Are green vegetables high in protein?

Yes, green vegetables like broccoli, spinach, Brussels sprouts, and green peas are high in protein. They also provide essential vitamins and antioxidants.

Are green leafy vegetables high in protein?

Green leafy vegetables like spinach and kale are relatively high in protein compared to other greens. Spinach contains about 2.86g of protein per 100g, making it one of the most protein-rich leafy vegetables.

Are vegetables a good source of protein? / Are vegetables high in protein?

While vegetables typically contain less protein than animal products, many are high in protein relative to their calorie content. Legumes, soy-based vegetables, and leafy greens like spinach are great sources.

Can vegetables replace meat protein?

Yes, vegetables like legumes and soybeans are high in protein and can serve as excellent meat substitutes in a balanced diet.

Which vegetables have the lowest protein?

Lettuce and other leafy greens, cabbage, bell peppers, and carrots are all examples of vegetables that are low in protein. Iceberg lettuce, for instance, contains only 0.74g of protein per 100g.

What fruits are high in protein?

High-protein fruits include guava, avocados, and blackberries. Read more about high-protein fruits: 15 High-Protein Fruits to Boost Your Healthy Diet.

Is vegetable broth high in protein?

Vegetable broth typically has very little protein unless fortified or prepared with protein-rich ingredients like lentils or beans. To increase the protein content, consider adding legumes or tofu during preparation.

What green vegetables are high in protein?

Green vegetables like spinach, broccoli, Brussels sprouts, and green peas are high in protein and are nutrient-dense options for a healthy diet.

Which vegetables are the highest in protein?

Edamame, lentils, chickpeas, and black beans are among the highest-protein vegetables, making them great additions to any plant-based meal plan.

How to get 40 grams of protein without meat?

To reach 40 grams of protein without meat, combine plant-based sources like:

• 1 cup of cooked lentils (18g)

• 1 cup of cooked quinoa (8g)

• 1 cup of edamame (17g)

This provides approximately 43 grams of protein. Adding nuts, seeds, or soy-based products like tofu can further increase protein intake.

What is the healthiest vegetable protein?

Lentils are one of the healthiest vegetable protein sources, as they are high in protein, fiber, and iron, supporting heart and digestive health. Soy-based options like edamame and tofu are also excellent.

Can you build muscle without meat protein?

Yes, building muscle without meat is entirely possible. Plant-based proteins like lentils, chickpeas, quinoa, tofu, and soy milk provide essential amino acids needed for muscle growth. Pairing plant proteins with strength training yields optimal results.

What vegetables are high in protein and fiber?

Vegetables like lentils, chickpeas, black beans, and lima beans are high in both protein and fiber, promoting satiety and digestive health.

What vegetables are high in protein and iron?

Lentils, spinach, and lima beans are high in both protein and iron. These nutrients are essential for muscle repair and preventing anemia.

What vegetables are high in protein and low in carbs?

Vegetables like spinach, kale, and broccoli are high in protein and low in carbohydrates, making them ideal for low-carb diets.

What vegetables are high in protein for weight loss?

Vegetables such as edamame, lentils, and chickpeas are high in protein and help support weight loss by promoting satiety and maintaining muscle mass.

Vegans meet their protein needs by consuming a variety of legumes, grains, nuts, seeds, and soy products. Check out our vegan-friendly recipes here: Vegan Meal Options.

What are the differences between a plant-based diet and a vegan diet?

A plant-based diet focuses primarily on plant foods but may include occasional animal products. A vegan diet excludes all animal-derived products for ethical, environmental, or health reasons. Learn more here: Plant-Based vs. Vegan Diets.

Are legumes considered vegetables?

Yes, legumes like lentils, chickpeas, and soybeans are classified as vegetables and are excellent sources of plant-based protein.

How to get B12 as a vegetarian?

Vegetarians can get vitamin B12 from fortified foods like plant-based milk and nutritional yeast, or through supplements. Dairy and eggs also contain B12 for those who include them in their diet.

Continue Reading:

• 15 High-Protein Breakfast Ideas for an Energy-Packed Start to the Day
• 15 High-Protein Fruits to Boost Your Healthy Diet
• Easy High-Protein Meal Prep Ideas: Plant & Meat-Based Recipes
• What Does a Vegetarian Eat for Breakfast? 10 Healthy Ideas
• The Vegan Diet: Advantages and Disadvantages

References: USDA FoodData Central