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 (11.54g Protein per 100g)

Edamame, or young green soybeans, are a powerhouse of plant-based protein. They are typically boiled or steamed and served with a sprinkle of salt. These beans are high in protein, fiber, and antioxidants, making them a great snack or addition to salads and stir-fries.

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

2. Soybean Sprouts (8.47g Protein per 100g)

Soybean sprouts are an excellent source of protein and nutrients. They’re commonly used in salads or stir-fried dishes, providing a crunchy texture and a boost of plant-based protein. Soybean sprouts are also rich in vitamins and minerals, adding extra nutrition to your meals.

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

3. Lentils (8.38g Protein per 100g)

Lentils are high in protein, fiber, and iron. Their meaty texture makes them a favorite substitute for ground meat in vegetarian and vegan recipes. Lentils are versatile and can be used in soups, stews, or even as a filling for tacos and wraps.

Pro Tip: Use lentils in hearty stews or as 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 (8.29g Protein per 100g)

Split peas are dried peas that are often used in hearty soups, stews, spreads and dips. They are an excellent source of protein and fiber, supporting healthy digestion and providing a filling meal.

5. Chickpeas (8.23g Protein per 100g)

Chickpeas are rich in protein and contain healthy fats that promote heart health. They are commonly used in salads, curries, and as the base ingredient for hummus, a favorite plant-based dip.

Pro Tip: Roasted chickpeas make a crunchy snack or salad topping.

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 (8.23g Protein per 100g)

Black beans are a staple in Mexican cuisine, offering a filling source of protein and fiber. They also contain antioxidants and are perfect in tacos, burritos, or mixed into salads.

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) (7.25g Protein per 100g)

Lima beans, also known as butter beans, have a creamy texture and a mild flavor. They’re often used in stews, soups, or as a side dish to add protein and richness.

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

8. Fava Beans (7.06g Protein per 100g)

Fava beans, or broad beans, are a Mediterranean staple. They’re rich in protein and vitamins, making them perfect for Mediterranean-style salads, stews, or dips.

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

9. Spinach (7.02g Protein per 100g)

Spinach is a nutrient-dense leafy green high in protein and vitamins. It can be enjoyed raw in salads, sautéed as a side dish, or blended into smoothies for an added protein boost.

Pro Tip: Sautéed spinach with garlic or as a 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 (5.42g Protein per 100g)

Green peas are a versatile, protein-rich vegetable that can be used in a variety of dishes. They’re perfect for soups, stews, or as a side dish.

Great for: 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 (4.02g Protein per 100g)

Cauliflower is known for its versatility—it can be roasted, steamed, or even used as a low-carb rice substitute. It’s also a good source of plant-based protein and can be the star ingredient in dishes like cauliflower “steak” or creamy cauliflower soup.

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 (3.42g Protein per 100g)

Brussels sprouts are a cruciferous vegetable high in protein and fiber. They can be steamed, roasted, or even sautéed with balsamic glaze for a flavorful side dish.

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 (3.27g Protein per 100g)

Corn is a sweet and crunchy addition to many dishes, providing a decent amount of protein along with fiber and essential nutrients. It’s great on the cob, in salads, or as a grilled side.

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 (2.92g Protein per 100g)

Kale is a nutrient-rich superfood that is low in calories but high in protein, vitamins, and antioxidants. It’s great raw in salads, blended into smoothies, or sautéed as a side dish.

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 (2.57g Protein per 100g)

Broccoli is a classic high-protein vegetable that can be steamed, roasted, or stir-fried. It’s rich in vitamins, minerals, and antioxidants, making it a healthy and filling addition to any meal.

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 and 10% on the next three!

Frequently Asked Questions (FAQs) on High-Protein Vegetables

Are vegetables a good source of protein?

While meat, eggs, and dairy are traditionally known for being high in protein, many vegetables—especially legumes, soybeans, and other plant-based sources like whole grains, seeds, and nuts—can also provide a significant amount of protein. Plant-based proteins are beneficial for weight management, healthy cholesterol levels, and reducing the risk of chronic diseases. Incorporating a variety of protein-rich vegetables into your diet can help meet your nutritional needs.

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 most protein?

Edamame, lentils, and chickpeas are some of the highest-protein vegetables, making them great additions to any plant-based 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.

How do vegans get enough protein?

Vegans can meet their protein needs by including a variety of soy-based products, legumes, grains, nuts, and seeds in their diet. Refer to our blog on how to get protein as a vegan and vegan breakfast ideas for more info.

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

A plant-based diet primarily focuses on consuming whole, minimally processed plant foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes, while limiting or avoiding animal products. However, it does not necessarily exclude animal products entirely and may occasionally include small amounts of meat, dairy, or eggs.

In contrast, a vegan diet strictly avoids all animal-derived products, including meat, dairy, eggs, and even honey. The distinction lies in the motivation and approach: a plant-based diet is often adopted for health reasons and flexibility in food choices, whereas a vegan diet is typically driven by ethical, environmental, and health concerns, promoting the complete exclusion of animal products.

Read more about the differences between plant-based and vegan diets.

Are legumes considered vegetables?

Yes, according to USDA guidelines, legumes are categorized as vegetables and are a great source of plant-based protein.

How to get B12 as a vegetarian?

Vegetarians can obtain vitamin B12 through various dietary sources and supplements to maintain a balanced diet. Since B12 is primarily found in animal products, it can be challenging to get enough from a vegetarian diet alone. Fortified foods, such as plant-based milks, breakfast cereals, and nutritional yeast, are excellent options for vegetarians to meet their B12 needs. Additionally, B12 supplements, which come in pill or liquid form, are an effective and reliable source. For those who include dairy and eggs in their diet, consuming these regularly can also provide sufficient B12. It’s essential to monitor B12 intake, as a deficiency can lead to fatigue, anemia, and neurological issues. Consulting a healthcare professional or dietitian can help ensure a vegetarian diet remains nutritionally complete.

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 and 10% for the next three today!