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Top 12 High Protein Vegetables

Brittany MullinsUpdated Aug 13, 2024

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Wondering which vegetables have the most protein? Here’s a list of the top 12 high protein vegetables and how to easily incorporate them into your diet.

When you think about protein what do you think about it? Growing up, I always thought protein meant meat. We’d have a vegetable, a starch and protein at dinner, which usually meant chicken or steak or some kind of meat.

I now know that meat isn’t the only source of protein. Vegetables can be a wonderful source of protein as well! And contrary to popular belief, being vegetarian or vegan does not mean you’re likely to be protein deficient (source).

Whether you are vegetarian or vegan trying to up your protein intake or simply looking for healthy ways to add more protein to your diet, this post is for you! I’ve compiled a list of the top 12 high protein vegetables and included easy ways to add them to your diet.

Vegetable Sources of Protein

Of course when you think of plant-based protein you probably immediately think of beans (legumes), tofu recipes and tempeh. Those items are plant-based and have a good amount of protein but today I want to focus on the protein content in more traditional vegetables like broccoli, avocado and spinach. So let’s chat about the top 12!

Lima Beans

12 grams of protein per 1 cup cooked lima beans

Lima beans are a starchy vegetable that you may know by one of their other names including butter bean or double bean. A 1 cup serving of lima beans packs 12 grams of protein and also contains 92% of the suggested daily value of manganese, an antioxidant helpful in metabolic processes (source). You can easily serve them as a side (they’re delicious sautéd in butter), add them into soups or stews or make a creamy dip like my lima bean hummus!

1

Healthy Brunswick Stew Recipe

4.33 from 89 votes

This healthy Brunswick stew is just like the southern classic, but made with simple and wholesome ingredients – no ketchup or BBQ sauce needed!

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2

Lima Bean Hummus

3.93 from 13 votes

A new twist on an old classic, this lima bean hummus is creamy, sweet and super easy to make!

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Green Peas

8 grams of protein per 1 cup cooked peas

Pea protein has been on the rise in popularity as a source of protein as it is used in many plant-based protein powders, but green peas (fresh, frozen, canned or dried) are a great way to add protein to dishes like stir-fries, soups and salads. Try one of these recipes with peas! (Learn more about peas here.)

3

Vegan Split Pea Soup

4.96 from 21 votes

This vegan split pea soup is made with tender split peas and fresh vegetables and is the perfect cozy recipe for chilly days. It's healthy, hearty, packed with flavor and comes together quickly!

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4

Carrot and Zucchini Pappardelle with Pesto and Peas

4.75 from 4 votes

This dish is light, flavorful, and beautiful to look at. Instead of the usual zucchini “noodles,” I use a vegetable peeler to create wide, thin strips of zucchini that resemble “papardelle” pasta. Pesto and steamed peas are the perfect way to dress it all up. This is a light, summery entree, so feel free to serve it with something substantial, such as grilled tofu or a hearty salad.

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5

Vegan Pesto Pasta Salad

4.59 from 24 votes

A Mediterranean diet inspired vegan pesto pasta salad that is loaded with veggies and tossed in a dairy-free walnut pesto sauce. The perfect dish to bring to summer parties and cookouts! 

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Spinach

6 grams of protein per 1 cup cooked spinach

Spinach is an easy way to add protein to your diet and I use it in a ton. You can add it to smoothies, use it as a base for salads, stir it into soups and/or simply sauté it as a side dish. I often eat spinach raw, which contains just about 1 gram of protein per 1 cup serving, but because spinach shrinks down quite a bit when cooked, a 1 cup serving of cooked spinach has 6 grams of protein! Try some of these spinach recipes to up your intake! (Learn more about spinach here.)

6

Spinach Blueberry Salad

4.34 from 6 votes

This spinach blueberry salad is loaded with veggies, fresh blueberries, chickpeas, raisins and roasted sunflower seeds all topped with a creamy blueberry tahini dressing.

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7

Green Detox Smoothie

4.72 from 28 votes

This refreshing green detox smoothie is packed with hydrating fruit and veggies including fresh mint, apple, lemon, baby spinach and a whole heart of romaine. It's detoxifying and will truly help you glow from the inside out! 

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Sweet Corn

5 grams of protein per 1 cup cooked corn

Corn may seem like an unlikely addition because it’s often thought of as a starchy veggie, but it’s worth mentioning. Despite mostly being composed of carbohydrates, corn packs in plenty of protein… 5 grams in a 1 cup serving. It’s also a great source of potassium, minerals and several B vitamins (source). Add more corn to your diet with these delicious corn recipes! You can add it to salads, soups, serve alone as a side or even in desserts.

8

Easy Corn Salsa

5 from 4 votes

This Chipotle copycat corn salsa recipe can be whipped up in just 10 minutes using a bag of frozen corn. It's delicious served as a snack or topping on your favorite dish.

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9

Mexican Street Corn Salad

4.56 from 168 votes

An easy lightened-up Mexican street corn salad that can be made with fresh or frozen corn. This salad is creamy, delicious and perfect for summer cookouts.

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Artichokes

5 grams of protein per 1 cup cooked artichokes

Besides having 5 grams of protein for a 1 cup serving, artichokes boast impressive health benefits including lowering blood sugar levels, improving digestion and overall heart and liver health (source). It’s important to note that you can eat both the leaves and the heart of artichokes! Personally, I love adding artichoke hearts to salads! Try any of these delicious artichoke recipes.

10

Meal Prep Salad – Mediterranean Farro Salad

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This mason jar farro salad the perfect vegetarian meal prep salad recipe with a mix of chickpeas, farro, artichoke hearts, mozzarella and sun-dried tomatoes. 

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11

Sardine Breakfast Salad

4.41 from 5 votes

A quick and easy protein-packed paleo breakfast with sardines, artichokes and eggs, baked and served over fresh arugula.

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Brussels Sprouts

4 grams of protein per 1 cup cooked brussels sprouts

Brussels sprouts used to get a bad rap, but I love them! And like many of the vegetables on this list, brussels sprouts are a great source of minerals, vitamins and yes, protein! They’re an incredible source of vitamin K which is essential for blood clotting and bone health and vitamin C which is essential for immune systems, tissue repair and iron absorption. You can enjoy them raw and shaved in salads or cook them a variety of methods like roasted, broiled, sautéed or air-fried! I have a variety of Brussels sprouts recipes that you can make to add more to your diet. Learn more about Brussels sprouts here.

12

Kale and Brussels Sprout Salad

4.30 from 87 votes

This kale and Brussels sprout salad is filled with shredded kale and sprouts, cranberries, marinated onions, almonds and pecorino cheese. It's simple, fresh, and sure to be a family favorite!

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13

Crispy Air Fryer Brussels Sprouts

4.58 from 7 votes

These air fryer Brussels sprouts turn out golden, crispy, and full of flavor. They make an easy, healthy side dish that pairs perfectly with almost any meal and take less than 15 minutes to make.

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Sweet Potatoes

4 grams of protein per 1 cup cooked sweet potatoes

If you’ve been a part of the EBF community for long enough, you know I love sweet potatoes – they’re so versatile! I use them in dips, baked goods, oatmeal, soups, salads… you name it, I’ve probably added sweet potatoes to it! Besides having 4 grams of protein per serving, they boast 769% of the daily recommended intake of vitamin A which is critical for gut and immune health! (Source) Here are some sweet potato recipes to get you inspired.

14

Easy Baked Sweet Potato Recipe

4.38 from 8 votes

Make the perfect baked sweet potato with crisp skin and a soft, fluffy center. This easy recipe is healthy, versatile, and works with sweet or savory toppings.

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15

Air Fryer Sweet Potato Fries

4.12 from 17 votes

Air fryer sweet potato fries are crispier than baked sweet potatoes fries and much healthier than deep-fried ones! Plus, they cook up in 10 minutes.

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Asparagus

4 grams of protein per 1 cup cooked asparagus

Asparagus is a low-calorie vegetable chock full of nutrients! A 1 cup serving offers 4 grams of protein and is a great source of vitamin K, folate and antioxidants. I love asparagus because it signals the start of spring (although it’s usually available year-round in grocery stores.) I love to roast asparagus but you can also grill or steam it. Make one of my asparagus recipes for dinner to reap the benefits! Read more about asparagus here.

16

Air Fryer Asparagus

5 from 11 votes

Make perfectly crispy and tender air fryer asparagus in under 10 minutes with this easy recipe! It’s a quick, healthy side dish that pairs well with just about any meal.

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17

Lemon Feta Asparagus Salad

4.30 from 31 votes

Crisp asparagus tossed with red onion, parsley and a tangy lemon feta dressing for a fresh, easy side dish.

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Broccoli

4 grams of protein per 1 cup cooked broccoli

Broccoli is a cruciferous vegetable known for being high in fiber, iron, potassium and vitamins C and K (source). Steaming broccoli ensures you get the most nutrition out of the veggie, but you can also eat it raw or cook it in a variety of ways! Try some of my favorite broccoli recipes here on EBF.

18

Broccoli Noodle Stir Fry

5 from 1 vote

This easy chicken and broccoli stir fry comes together in under 30 minutes! Juicy chicken and crisp-tender broccoli are tossed in the best homemade sauce for a flavorful meal that's perfect for busy nights.

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19

Vegan Broccoli Salad

4.69 from 16 votes

Vegan broccoli salad with a rich and creamy cashew dressing instead of mayo. This salad is crunchy, sweet and absolutely delicious, perfect for summer parties.

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Kale

3.5 grams of protein per 1 cup cooked kale

You may have heard before that kale is one of the most nutrient-dense vegetables on Earth and it’s true! Kale is chock full of vitamins A, B, C and K as well as manganese, calcium, copper, potassium, magnesium and more. It also contains omega-3 fatty acids which are essential to the structure of every cell wall in your body (source). Add kale to soups, use it as a base in salads, serve it as a side or as chips – there are so many ways to incorporate kale recipes into your diet!

20

Garlicky Kale Salad

4.68 from 80 votes

This garlicky kale salad is the best kale salad ever and so easy to whip up. The zesty tahini dressing is absolutely delicious and makes this recipe taste JUST like the Whole Foods garlicky kale. 

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21

Baked Kale Chips

4.48 from 17 votes

Craving chips? Try these crispy baked kale chips instead! They’re the perfect healthy snack option when you’re craving something salty and crunchy.

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Mushrooms

3 grams of protein per 1 cup cooked mushrooms

White mushrooms are the most popular mushroom available and are a great source of protein as well as other nutrients. They’re also a popular non-animal source of vitamin D2 which is necessary for your body to absorb calcium. With their mild flavor you can easily add mushrooms to many of your favorite dishes! Try adding them to your diet with these mushroom recipes. Learn more about mushrooms here.

22

One Pot Vegan Mushroom Stroganoff

4.81 from 67 votes

Healthy, protein-packed vegan mushroom stroganoff made with savory mushrooms, lentil pasta and a creamy coconut milk sauce.

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23

Mushroom Kale Quinoa Risotto

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Make risotto healthy and easy with this creamy quinoa risotto. Loaded with protein and veggies this “risotto” is dairy-free, vegan, gluten-free and utterly delicious!

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Avocado

4 grams of protein per 1 medium avocado

We all know avocados are a great source of healthy fats and fiber, but they also add a little protein to your meals (source)! Avocados are easy to add to your diet, from guacamole and to avocado ice cream. Take a look at these avocado recipes to inspire you.

24

Avocado Ice Cream

3.99 from 80 votes

This avocado ice cream is so creamy, made with only six ingredients and doesn't require an ice cream maker! It’s also vegan and gluten-free!

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25

Guacamole

5 from 5 votes

The best guacamole recipe made with avocado, grape tomatoes, garlic, red onion, jalapeño, fresh lime juice and cilantro. It comes together quickly and is the perfect appetizer with chips or topping for tacos, burritos and so much more.

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I used the USDA FoodData Central to calculate these protein amounts.