Back15 High-Protein Vegetables to Add to Your Diet
Reviewed by Culinary Nutritionist | Kristy Del Coro, MS, RDN, LDN
Protein-packed veggies? Yes, please. Adding vegetables with protein to your meals is an easy (and seriously delicious) way to meet your protein needs, whether you’re vegetarian, vegan, on a vegan keto diet, or just in the mood to mix things up. Think edamame, lentils, chickpeas, and green peas... these plant-based protein sources aren’t just full of flavor—they're loaded with essential nutrients too.
Toss them into vibrant salads, simmer them into soul-warming stews, or stir them into your favorite curry. However you plate them, these veggie MVPs make plant-forward eating anything but boring.
Why You Should Include High-Protein Vegetables
Vegetables might not always get credit for their protein content. But they should.
Some veggies offer a solid source of protein alongside fiber, vitamins, and powerhouse phytochemicals, making them a no-brainer for any balanced plate. And unlike many animal-based proteins, plant-powered picks are naturally low in saturated fats and cholesterol, which means they’re not just good for your goals—they’re great for your heart health too.
From supporting weight management to reducing the risk of chronic disease, these nutrient-rich ingredients deliver a full spectrum of health benefits—all while keeping your meals vibrant, fresh, and full of flavor.
15 High-Protein Vegetables
Here are 15 high-protein vegetables you should add to your diet:
1. Lupini Beans (or Lupin Beans)
Protein per cup (boiled): 26 grams
Protein per 100-gram serving: 16 grams
Lupini beans (or lupin beans), are an extremely nutrient-dense legume. While not only providing a generous amount of complete protein per serving, they are also low in fat, and contain antioxidants, magnesium, iron, calcium, zinc, copper, phosphorus, and potassium. Lupini beans can be eaten on their own as a snack, or as an addition to a salad or even used as a dip-base.
2. Edamame
Protein per cup: 17 grams
Protein per 100-gram serving: 11.5 grams
Edamame, or young green soybeans, are a plant-based protein powerhouse. 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: Chef Santiago Lopez’s Japanese Shrimp Tempura Bowl.
3. Lentils
Protein per cup: 18 grams
Protein per 100-gram serving: 8.4 grams
Lentils are high in protein, fiber, and iron, and B vitamins, such as folate. 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: Chef Emily Peck’s Moroccan Chickpea & Lentil Stew and BK Prime’s Scallion Butter Grilled Branzino.
4. Chickpeas
Protein per cup: 15 grams
Protein per 100-gram serving: 9 grams
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.
5. Black Beans
Protein per cup: 15 grams
Protein per 100-gram serving: 8.9 grams
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.
6. Split Peas
Protein per cup: 16 grams
Protein per 100-gram serving: 8.3 grams
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.
7. Lima Beans (Butter Beans)
Protein per cup: 15 grams
Protein per 100-gram serving: 7.3 grams
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
Protein per cup: 13 grams
Protein per 100-gram serving: 8 grams
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. Soybean Sprouts
Protein per cup: 9 grams
Protein per 100-gram serving: 8.7 grams
Soybean sprouts are an excellent source of protein and nutrients that your body needs on a daily basis i.e. vitamin C, B vitamins, vitamin K, and many others. 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.
10. Green Peas
Protein per cup: 9 grams
Protein per 100-gram serving: 5 grams
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. Corn
Protein per cup: 5 grams
Protein per 100-gram: 3.4 grams
Corn is a sweet and crunchy addition to many dishes, providing a decent amount of protein along with fiber and essential nutrients. Sweet corn is 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: 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.
12. Spinach
Protein per cup: 5 grams
Protein per 100-gram serving: 3 grams
Spinach is a nutrient-dense leafy green high in protein, vitamins, and contains all of the essential amino acids. 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: 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.
13. Brussels Sprouts
Protein per cup: 4 grams
Protein per 100-gram serving: 2.6 grams
Brussels sprouts are a cruciferous vegetable high in protein, fiber, and essential amino acids. 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: Chef Esther Choi’s Teriyaki Roasted Salmon or Chef Phet Schwader’s Hoisin Glazed Salmon.
14. Broccoli
Protein per cup: 3.8 grams
Protein per 100-gram serving: 2.4 grams
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.
15. Cauliflower
Protein per cup: 2.2 grams
Protein per 100-gram serving: 1.8 grams
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: 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.
Pro-Tips to Enjoy High-Protein Vegetables
Add them to soups, stews, salads, and grain bowls, or use them as meat substitutes in various recipes.
Try roasting broccoli, adding lentils to stews, making a delicious chickpea curry, or marinating beans to add to a salad or grain bowl or to eat as a Mediterranean inspired side dish.
Lean on the convenience of canned beans and pre-cooked grains to whip together high protein plant based meals in no time.
Elevate Your Plant-Based Diet with CookUnity
Looking to sneak more greens into your protein game? Our chefs have you covered—with bold, veggie-packed meals that are anything but boring. Choose from our extensive menu featuring plant-based foods, 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.
Explore the menu and discover how we can make high-protein, plant-based eating easier than ever!
Final Thoughts
Protein-packed veggies? Now we’re talking. High-protein vegetables bring serious flavor and fuel—helping you crush your goals, support muscle growth, and feel your best. From vibrant salads to hearty stews, our chefs find the tastiest ways to work them into every crave-worthy bite. If you’re ready for a convenient, chef-prepared way to enjoy these nutrient-packed foods, try our meal delivery service today and experience the benefits of a plant-powered diet.
FAQs on High-Protein Vegetables
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?
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. Certain plant-based foods, specifically vegetables with protein, 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 lowest protein?
Lettuce and other leafy greens, cabbage, bell peppers, and carrots are all examples of lower-content plant proteins. 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.
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.
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 have the most protein?
Legumes including edamame, lupini beans, lentils, and chickpeas are some of the highest-protein vegetables, making them great additions to any plant-based diet.
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 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. In both cases, it’s important to recognize your protein goals and be sure to include foods that will contribute to your daily protein intake. Consulting with a nutritionist can help in setting these goals and creating a roadmap to meeting them within your selected diet.
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.
Related: 15 High Protein Meal Prep Ideas to Achieve Your Nutritional Goals.
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 blogs on how to get protein as a vegan and vegan breakfast ideas for more info.
Beyond the Broccoli: Explore More High-Protein Picks
Loving the veggie protein vibes? There’s a whole world of flavorful, protein-packed options waiting to round out your plate. Explore these reads to level up your meals:
15 High-Protein Breakfast Ideas for an Energy-Packed Start to the Day
Easy High-Protein Meal Prep Ideas: Plant & Meat-Based Recipes
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