14 Veggies That Are High In Protein

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No matter what diet you follow, you can bet there’s an emphasis on protein. That’s because when we’re low on it a slew of issues can come up. Not getting enough protein can lead to the shrinking of muscle tissue, a weakened immune system, and even impaired mental health.

When we think of protein-hearty foods, we often think of animal products, like meat, fish, and eggs. And while those do have a place in a healthy diet, studies have also linked high levels of meat consumption to a significant increase in the risk of colon and rectal cancer. It’s all about balance, right? So if you’re trying to follow the daily guidelines on meat consumption, but worry about feeling hungry or tired, it’s important to know about these vegetables that are high in protein. They can provide the fiber and water content necessary to improve digestion and move meat through the digestive tract, while also offering an impressive amount of protein.

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Kale

Just two cups of this cooked green can give you about five grams of protein, making it an excellent side dish. It’s also loaded with vitamins A, K, B6, as well as potassium, copper, and manganese. If you’d prefer to have it raw in a salad, you’ll need about four times the amount of cooked stuff to get the same amount of protein.

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Brussels sprouts

This leafy, mini-cabbage-like veggie boasts four grams of protein per cup, making it a filling side dish. If you’re not a vegetarian, try roasted Brussels sprouts with fried pancetta on top for a little added protein and a lot of salty goodness. Drizzle with high-quality balsamic vinegar and consider adding some chopped pine nuts or pistachios for crunch.

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Sweet yellow corn

This tasty and bright vegetable has well over four grams of protein per cup and is loaded with both fiber and antioxidants. It’s a bit high in calories, raking in around 134 per cup, so don’t go overboard with it. But large grilled corn on the cob, or corn grits as a base to a dish, should help fill you up. You can also make it a base for a salad with other protein-heavy veggies like beans or kale.

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Spinach

Popeye’s muscles were no exaggeration. One cup of cooked spinach has nearly six grams of protein. This unassuming, watery green packs quite the punch. And since it’s so low in calories, you can have a few cups without overdoing it, and still, find yourself quite satisfied. In order to get as much protein from the raw stuff, you’d have to eat several bags worths, so steamed or sautéed is the way to go.

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Green peas

Green peas are often overlooked. We might associate them with the veggies our parents made us eat growing up. But don’t ignore this old-school veggie. One cooked cup has over eight grams of protein, with just barely 130 calories. It tastes great added to rice in a stir fry, or in a creamy pasta dish, or pureed into a soup.

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Russet potato

One large russet potato contains just shy of eight grams of protein. So if baked potatoes are your favorite food, you can finally argue that they (almost) make a full meal. They certainly do once you add toppings like Greek yogurt, chives, bacon bits, or kidney beans. Or just pair them with a couple other high-protein veggies.

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Beet greens

Two sautéed cups of beet greens will yield just over seven grams of protein. These are just the stems and leaves of the beet plant. They cook up similarly to Swiss or Rainbow chard, and are loaded with vitamins. They’re also very low in calories, so it’s hard to overdo it on them. Sautee them with olive oil, fresh garlic, salt, pepper, and lemon juice for a flavorful side.

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Cauliflower

Roughly two cups of cauliflower will yield just shy of five grams of protein. No wonder it’s made its way onto menus in the form of a “Cauliflower steak.” You can also make a cauliflower pizza crust with veggie toppings and cheese for a healthy version of a pie that’s very satisfying, or make cauliflower risotto for a vegetarian spin on this Italian dish.

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Portabella mushrooms

If you think a mushroom burger isn’t a “real burger,” think again. One cup of portabella mushrooms has about four grams of protein. So if your burger is featuring a massive plank of this mushroom, you should feel full after. Top it off with a little avocado for another boost of protein and healthy fats. Shitake and white mushrooms have nearly as much protein as Portabellas if you prefer those.

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Hubbard squash

This bright yellow squash is packing five grams of protein per cooked cup. In addition to its protein content, it’s loaded with vitamin A and fiber. It tastes good in many of the same things Butternut squash does, like soup, casseroles, or in a roasted veggie dish. You can also just cut it in half, bake it, scoop out the insides, and stuff it the same way you might stuff peppers.

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Sweet potatoes

This bright orange starchy vegetable offers just over four grams of protein per cup. It makes a great base to so many dishes, like sweet potato casserole or a stuffed potato. Dump bean chili on top of it for a dish that’s instantly full of fiber and protein. Or put a grilled Portabella mushroom over a bed of sweet potato mash for a protein-heavy, all-veggie meal.

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Asparagus

This stalky green vegetable has about 4.2 grams of protein per cup, so add it to your shopping list. It’s also loaded with prebiotic fiber for a healthy gut and potassium. Have it roasted as a side, puree it into a soup, or even julienne it raw for a salad. You can also add it to brown rice pasta for a protein-filled vegetarian pasta dish.

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Edamame

Edamame packs over 18 grams of protein per cup, so it can easily make a meal, and you should add a side of it to your order at your next sushi or Korean BBQ dinner. It’s tasty with just a little soy sauce and makes a great addition to stir-fries. Do keep in mind it’s very high in soy, so it might not make a good daily dish.

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Fava beans

Fava beans have roughly 12 grams of protein per cup. They also have tons of fiber, and significant levels of copper, folate, and manganese. Their mild flavor makes them easy to add to minestrone soup or puree into their own soup. Blend them to make a bean dip. Or add them to a leafy green salad or a three-bean salad.

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15 Veggies That Are High In Protein