Add These 10 High-Protein Vegetables to Your Meals for a Satisfying Boost

While veggies are known for their vitamins and minerals, they admittedly aren’t the first foods we think of when building protein-heavy meals. It’s true that they’ve got nothing on the protein counts of a serving of chicken or Greek yogurt. But that doesn’t mean you should minimize their place on your plate—some vegetables might deliver more protein than you expect. Plus, getting in protein and the digestive and immune benefits of veggies is always a win-win situation. 

High-protein vegetables can also “help a person who is following a plant-based diet reach their protein goals,” says Roxana Ehsani, RD, a board-certified sports dietitian. “Not only are these veggies giving you some protein, but they also give you a serving or two of veggies (depending on how much you are consuming).”

She and other registered dietitians share some of the best high-protein veggies you should keep on hand.

What Counts as a High-Protein Vegetable?

There isn’t a universal definition for what counts as a high-protein vegetable, but generally, a vegetable is considered high protein when it has high amounts of protein compared to other vegetables, explains registered dietitian Carrie Gabriel, RDN. For example, green peas have nearly 8 grams of protein per cup—more than carrots, which contain only 1 gram per cup. 

Ehsani personally considers a vegetable that has 5 or more grams of protein per serving to be high in protein compared to others. And Jena Brown, RD, a sports dietitian and owner of Victorem Performance Nutrition, puts the baseline even higher at 7–8 grams of protein per serving. 

With all that in mind, if you’re trying to eat more protein, it’s important to focus on other food groups in addition to vegetables. “Pretty much any vegetable you consume is never going to give you enough protein to equate to high biological protein foods like eggs, meat, chicken, and turkey,” Gabriel says. “Vegetables don’t have a complete amino acid profile.” Beyond veggies, make sure to add other high-protein foods to your diet, such as salmon, tofu, cottage cheese, tempeh, or edamame.

10 of the Best High-Protein Vegetables

Vegetables fall into five subgroups according to their different nutrient combinations: dark greens (like broccoli and spinach); red and orange (think carrots and butternut squash), starchy (such as corn and green peas); beans, peas, and lentils; and others (anything from eggplants to artichokes).

While beans, peas, and lentils are considered to be a vegetable subgroup by some, dietitians say they’re actually pulses—dried seeds of legumes—and aren’t typically classified as veggies. Plus, the US Department of Agriculture (USDA) recommends counting them as proteins first rather than veggies if you’re a plant-based eater. For those reasons, you won’t find any beans, peas, or lentils listed in this roundup (although they make great plant-based protein sources!).

But there are many other veggies that make it easy to sneak in a little extra protein. Below, you’ll find 10 dietitian-loved high-protein vegetables that’d make great additions to a chicken sheet pan dinner, tofu bowl, or any other recipe you have in mind. You’ll find the foods listed in order of most to least protein based on the typical veggie serving size as defined by the American Heart Association and nutrition estimates from the USDA’s FoodData Central nutrition database.

1. Green Peas

Protein per 1 cup: 7.9 grams

Despite their name, green peas actually fall into the starchy veggie category, rather than the beans, peas, and lentils subgroup. And they’re not just packed with protein by veggie standards: Green peas also provide a solid boost of fiber. Brown adds that they’re a great source of iron and vitamin C, the latter of which actually helps your body absorb iron.

She suggests seasoning boiled peas with butter and fresh herbs. But if you hate peas for their mushy texture, you might enjoy them more if you subtly sprinkle them into your meals. Try throwing them into a salad, your favorite pasta, or a stir fry dish for a healthy addition.

2. Baked Potatoes

Protein per 1 large baked potato with the skin: 7.5 grams

Baked potatoes have a traditionally (and unfairly) bad rap for being high in carbs, but that’s actually what makes them so great—carbs are your body’s primary fuel source, and eating a baked potato after an intense workout can help replenish your energy stores. Plus, baked potatoes are rich in potassium, magnesium, phosphorus, and calcium. These are all electrolytes, which are essential for keeping you hydrated and your body fluids balanced.

Brown advises topping a loaded baked potato with colorful, high-protein roasted veggies to maximize your protein gains. “Enjoy as a meatless meal or top with your favorite shredded meat,” she says. You can also cut the potatoes up, top them with a seasoning like rosemary, and throw them on a sheet pan with other high-protein vegetables to maximize the protein potential.

3. Spinach

Protein per 1 cup cooked: 6 grams

Compared to many other veggies, spinach is a sneaky protein star—and it offers an array of other health benefits too. “I will often add spinach to a smoothie because it adds a ton of crucial nutrients like vitamins A, C, and K while adding no flavor, which makes it ideal for those wanting extra nutrients in their smoothies but not wanting any added flavor,” Gabriel says. She adds that spinach is also great lightly sauteed in olive oil and fresh garlic.

Vitamin K is important for healthy bones and blood clotting, and vitamin A helps our hearts and immune system, according to the National Institutes of Health. One cup of cooked spinach also packs in an impressive 1,180 milligrams of potassium, an important electrolyte.  

4. Mushrooms

Protein per 1 cup, cooked: 6 grams

If you want to prioritize long-term health and get a little extra protein while you’re at it, you might want to try adding mushrooms into your recipes—they’re linked to longevity. They’re also a gut-friendly veggie thanks to their prebiotic fibers, which feed beneficial bacteria to your gut, helping regulate immune function and inflammation. 

“Mushrooms are a deliciously meaty veggie,” Ehsani says. “You can sauté them or even use half ground mushrooms, half ground beef to make burgers or meat loaf or ground meat for pasta.” Gabriel adds that they’re great spooned over steak or chicken, or piled on top of burgers or other vegetables.

5. Collards

Protein per 1 cup, cooked: 5.2 grams

Like many leafy greens, collards contain nitrates, compounds that are thought to improve measures of athletic performance such as endurance, per a 2021 review and meta-analysis in the Journal of International Society of Sports Nutrition. Collards are also full of fiber, which improves gastrointestinal (GI) health, manages blood sugar, and keeps you feeling full for longer.

Cook them in olive oil and finish off with a fresh squeeze of lemon juice for a yummy side dish. You can also add them to soups or chili.

6. Sweet Corn

Protein per 1 cup: 4.7 grams

Even though corn comes in slightly under the 5 grams of protein to classify as a “high-protein veggie” in dietitians’ eyes, it still offers more protein than the typical veggie, so we’re including it (and the rest of the below veggies) on this list. Besides, it’s a versatile veggie and really good for you: “Corn is a source of the antioxidants lutein and zeaxanthin, which are important for eye health,” Brown says.

She suggests dressing fresh corn with butter and salt or mixing kernels with cooked lima beans to make succotash as a high-protein side or main dish. They’re also a great addition to a burrito bowl or a Southwest salad (toss in avocado to either to add some high-protein fruit to the dish).

7. Artichokes

Protein per 1 cup: 4.3 grams

USDA research from 2004 found that artichokes have some of the highest antioxidant levels among all vegetables—great news, since antioxidants are known for their anti-aging and anti-inflammatory benefits And beyond their impressive antioxidant counts, they provide a little protein to your plate too, with just over 4 grams in a standard serving.

“Artichokes are great steamed, roasted, or baked and added to risotto, couscous, pasta, or potato dishes,” Gabriel says. “Many people love them steamed and eaten plain with a dip like lemon butter, honey mustard, or even mayonnaise and ketchup.”

8. Asparagus

Protein per 1 cup, 4.3 grams

Asparagus is rich in vitamin C and folic acid, the latter of which is the key to a healthy pregnancy. But this high-protein vegetable is great for just about anyone to enjoy—and makes a versatile addition to nearly any dinner recipe.

“Asparagus is great sautéed, roasted, or grilled with garlic and onions or really any fresh or dried herbs,” Gabriel says. “It is also an excellent side dish for proteins like chicken and salmon.” Ehsani suggests tossing it in a blender to make asparagus soup.

9. Kale

Protein per 1 cup, cooked: 3.5 grams

High in antioxidants, kale is one of those nutrient powerhouses that can be enjoyed in a wide array of meals. And research suggests that it has protective effects on the GI tract and cardiovascular system.

You can always massage kale with a bit of olive oil and add your favorite toppings for a healthy salad. Or, you can add some nutritional yeast to the massaging and throw them into the oven to bake until they’re crisp and you’ll have some deliciously crispy kale chips on your hands.

10. Brussels Sprouts

Protein per 1 cup: 3 grams

Not everyone loves Brussels sprouts, but there’s no denying how good they are for you. They’re a cruciferous vegetable, which tend to be high in vitamins C, E, and K. What’s more, Brussels sprouts are a source of cancer-fighting compounds sulforaphane, isothiocyanate, and indoles, Brown says.

“Top cooked sprouts with a vinaigrette or toasted nuts or use raw, small, tender sprouts halved lengthwise in a vegetable tray,” she suggests.

Tips for Adding More High-Protein Vegetables to Your Diet

Only 10 percent of us are eating enough veggies. That leaves the remaining 90 percent at higher risk of nutrient deficiencies, digestive issues, and chronic diseases like type 2 diabetes and heart disease. Clearly, vegetables are crucial: They overall contribute to better health and energy levels, Gabriel says.

“Adding high-protein veggies into your regular diet can help increase fiber intake, which may have gut and overall health protective effects,” Brown says. “Consuming high-protein veggies may also reduce the amount of animal protein needed to meet daily protein needs, which could be protective for the environment.” 

Here are a few tips to adding more vegetables high in protein to your diet:

The Takeaway

Vegetables aren’t naturally high in protein, especially when compared to other food sources like eggs and poultry. But when you stack them up, some are higher in protein than others. While there’s no standard definition of what’s considered a high-protein vegetable, a solid rule of thumb is that any vegetable with 5 grams of protein or more counts. 

Adding high-protein vegetables  to your meals can give you a good dose of both protein and veggies, especially if you’re a vegetarian or consume a plant-based diet. If your inner child still shies away from vegetables, don’t fret—there are easy ways to sneak them into your diet, whether it’s adding them to a pasta or blending them into a smoothie.