When I first started increasing my protein intake, I didn’t think of vegetables as a significant source. But as I explored more plant-based options, I discovered that some vegetables are surprisingly high in protein and can make a great addition to our meals. Let’s dive into the best high-protein vegetables and how we can use them in our diet.

1. Edamame

Edamame quickly became one of my favorite snacks. A cup of cooked edamame has about 18 grams of protein! It’s a complete protein too, meaning it contains all essential amino acids. Let’s enjoy it steamed with a pinch of salt or add it to salads for a protein boost.

2. Lentils (Yes, They Count!)

Although technically legumes, I’ve learned that lentils are often grouped with vegetables in cooking. One cup of cooked lentils has around 18 grams of protein and plenty of fiber. Let’s add them to soups, stews, or salads for a filling and nutrient-packed meal.

3. Spinach

Spinach is one of my go-to greens. While it doesn’t have as much protein as legumes, one cooked cup still provides about 5 grams of protein. Let’s add it to omelets, smoothies, or as a side dish to maximize its nutritional benefits.

4. Broccoli

I was surprised to learn that broccoli contains about 4–5 grams of protein per cooked cup. It’s also rich in vitamins C and K. Let’s steam or roast it as a side or toss it into stir-fries for a healthy, high-protein addition.

5. Brussels Sprouts

Brussels sprouts are another protein-packed veggie, offering about 4 grams of protein per cooked cup. I love roasting them with olive oil, garlic, and a sprinkle of parmesan for a tasty, nutritious dish. Let’s include them as part of our weekly meals.

6. Asparagus

I’ve found asparagus to be a versatile and low-calorie protein source, with 3–4 grams of protein per cooked cup. Let’s grill or sauté it with lemon and herbs to complement any meal.

7. Mushrooms

Mushrooms add a meaty texture and about 3 grams of protein per cooked cup. I use them in everything from stir-fries to pasta dishes. Let’s include mushrooms for their protein content and unique flavor.

Final Thought

Which vegetables are high in protein? Options like edamame, lentils, spinach, broccoli, Brussels sprouts, asparagus, and mushrooms are excellent choices. While they may not match animal proteins gram-for-gram, they’re nutrient-dense and versatile, making them a valuable part of a balanced diet.

Let’s incorporate these protein-packed veggies into our meals to fuel our health and add variety to our plates!