High Protein Vegetables: 19 Plant-Based Foods to Boost Your Protein Intake

Getting enough protein doesn’t always mean you need to eat meat, eggs, or dairy products. Plant-based foods, including vegetables, legumes, grains, nuts, and seeds, can provide substantial amounts of protein while offering additional health benefits like fiber, vitamins, and minerals.

Whether you’re following a vegetarian or vegan diet, looking to reduce your meat consumption, or simply want to diversify your protein sources, these 19 high-protein plant-based options will help you meet your daily protein requirements while keeping your meals interesting and nutritious.

The protein content listed below reflects the preparation method specified for each food item. Keep in mind that cooking methods can affect the final protein content of your meal.

Understanding Plant-Based Protein

Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall health. While animal products are complete proteins containing all nine essential amino acids, many plant-based foods can also provide adequate protein when consumed as part of a varied diet.

The key to getting complete nutrition from plant-based proteins is eating a variety of foods throughout the day. This ensures you’re getting all the essential amino acids your body needs to function optimally.

Top 19 High Protein Vegetables and Plant-Based Foods

1. Edamame

Protein content: 18.4 grams per cup (prepared from frozen)

Edamame, or young soybeans, are one of the most protein-rich plant-based foods available. These bright green beans are not only packed with protein but also provide fiber, vitamins, and minerals. They make an excellent snack or addition to salads, stir-fries, and grain bowls.

How to enjoy: Steam or boil frozen edamame for 5 minutes, then sprinkle with sea salt. You can also add them to pasta dishes, blend them into dips, or toss them into rice bowls for extra protein.

2. Lentils

Protein content: 17.9 grams per cup (boiled)

Lentils are nutritional powerhouses that cook quickly and cost very little. These small legumes come in various colors including brown, green, red, and black, each with its own unique flavor profile. They’re incredibly versatile and work well in soups, stews, salads, and even veggie burgers.

How to enjoy: Red lentils cook in just 15 minutes and break down into a creamy texture perfect for soups and curries. Green and brown lentils hold their shape better and are ideal for salads and side dishes.

3. Pinto Beans

Protein content: 15.4 grams per cup (boiled from dried)

Pinto beans are a staple in Mexican and Southwestern cuisine. These speckled beans become creamy when cooked and can be used in countless dishes from refried beans to hearty chilis. Cooking dried pinto beans from scratch gives you more control over sodium content and texture compared to canned varieties.

How to enjoy: Use pinto beans in burritos, tacos, soups, or mash them for homemade refried beans. They also make an excellent base for vegetarian chili.

4. Chickpeas

Protein content: 21.3 grams per 100g (dried)

Chickpeas, also called garbanzo beans, are beloved worldwide for their nutty flavor and versatility. They’re the main ingredient in hummus and are used extensively in Mediterranean, Middle Eastern, and Indian cuisines. Chickpeas can be roasted for a crunchy snack, added to salads, blended into dips, or used as a meat substitute in various dishes.

How to enjoy: Roast chickpeas with your favorite spices for a protein-rich snack, blend them into creamy hummus, or use chickpea flour for high-protein baking.

5. Mung Beans

Protein content: 14.2 grams per cup (boiled from dried)

Mung beans are small green legumes commonly used in Asian cuisine. They’re easy to digest and can be enjoyed whole, split, or sprouted. Mung bean sprouts are a popular addition to stir-fries and salads, while the whole beans work well in curries and soups.

How to enjoy: Cook mung beans with coconut milk and curry spices, sprout them for salads and sandwiches, or use mung bean flour in various recipes.

6. Fava Beans

Protein content: 12.9 grams per cup (boiled from dried)

Fava beans, also known as broad beans, have a buttery texture and slightly sweet flavor. They’re popular in Mediterranean and Middle Eastern cooking and can be used fresh or dried. Fava beans are excellent sources of protein, fiber, and folate.

How to enjoy: Add fava beans to salads, puree them into dips, or sauté them with garlic and herbs as a side dish.

7. Lima Beans

Protein content: 11.6 grams per cup (boiled)

Lima beans are larger legumes with a creamy texture and mild flavor. They’re rich in protein, fiber, potassium, and iron. While some people find them bland, proper seasoning and cooking methods can make lima beans delicious and satisfying.

How to enjoy: Bake lima beans with herbs and tomatoes, add them to vegetable soups, or puree them into a protein-rich hummus alternative.

8. Green Peas

Protein content: 8.58 grams per cup (boiled)

Fresh or frozen green peas are surprisingly high in protein and incredibly versatile. They’re sweet, tender, and work well in both hot and cold dishes. Green peas are also rich in vitamins A, C, and K, plus several B vitamins.

How to enjoy: Add peas to pasta dishes, blend them into soups, mix them into fried rice, or puree them into a vibrant spread for toast or crackers.

9. Quinoa

Protein content: 8.14 grams per cup (cooked)

Quinoa is technically a seed, but it’s prepared and eaten like a grain. It’s one of the few plant foods considered a complete protein, containing all nine essential amino acids. Quinoa has a light, fluffy texture and mild, nutty flavor that pairs well with virtually any ingredient.

How to enjoy: Use quinoa as a base for grain bowls, add it to salads, use it in place of rice, or enjoy it as a breakfast porridge with fruit and nuts.

10. Wild Rice

Protein content: 6.54 grams per cup (cooked)

Despite its name, wild rice is actually a grass seed with a chewy texture and earthy, nutty flavor. It contains more protein than regular rice and is rich in antioxidants, fiber, and B vitamins. Wild rice pairs beautifully with mushrooms, nuts, and root vegetables.

How to enjoy: Mix wild rice with regular rice for added nutrition, use it in stuffing, add it to soups, or enjoy it as a pilaf with sautéed vegetables.

11. Pistachios

Protein content: 5.95 grams per ounce (dry roasted)

Pistachios are among the most protein-rich nuts available. They’re also high in healthy fats, fiber, and antioxidants. The act of shelling pistachios can help with portion control by slowing down your eating pace.

How to enjoy: Eat pistachios as a snack, chop them for salad toppings, blend them into pesto, or use crushed pistachios as a coating for fish or chicken.

12. Almonds

Protein content: 5.95 grams per ounce (dry roasted)

Almonds are nutritional superstars packed with protein, healthy monounsaturated fats, vitamin E, magnesium, and fiber. Eating almonds with their skins on provides the most nutritional benefit, as the skin contains beneficial antioxidants.

How to enjoy: Snack on raw or roasted almonds, add almond butter to smoothies, use sliced almonds in baked goods, or make your own almond milk.

13. Brussels Sprouts

Protein content: 5.64 grams per cup (boiled from frozen)

Brussels sprouts are miniature cabbage-like vegetables that pack surprising amounts of protein. They’re also excellent sources of vitamins C and K, fiber, and antioxidants. When properly prepared, Brussels sprouts have a deliciously sweet and nutty flavor.

How to enjoy: Roast Brussels sprouts with olive oil until crispy, shave them raw into salads, or sauté them with bacon and balsamic vinegar.

14. Chia Seeds

Protein content: 4.68 grams per ounce (dried)

These tiny black or white seeds are nutritional powerhouses containing protein, omega-3 fatty acids, fiber, and various minerals. When mixed with liquid, chia seeds form a gel-like consistency that’s perfect for puddings and can be used as an egg substitute in baking.

How to enjoy: Make chia pudding with plant milk, add chia seeds to smoothies, sprinkle them on yogurt or oatmeal, or use them in energy balls and bars.

15. Sweet Corn

Protein content: 4.68 grams per large ear (raw)

Fresh sweet corn is a summer favorite that provides more protein than many people realize. It’s also rich in fiber, B vitamins, and antioxidants like lutein and zeaxanthin, which support eye health.

How to enjoy: Grill corn on the cob, cut kernels into salads and salsas, add corn to soups and chowders, or blend it into cornbread and other baked goods.

16. Potatoes

Protein content: 4.32 grams per medium potato (baked with skin)

Potatoes often get unfairly criticized, but they’re actually nutritious vegetables that provide protein, fiber, vitamin C, potassium, and B vitamins. The key is preparation method—baked or roasted potatoes with skin are far more nutritious than french fries.

How to enjoy: Bake potatoes and top with Greek yogurt and chives, make oven-roasted potato wedges, add potatoes to soups, or enjoy them mashed with garlic and herbs.

17. Asparagus

Protein content: 5.31 grams per cup (boiled)

Asparagus spears are elegant vegetables that provide good amounts of protein along with folate, vitamins A, C, and K, and antioxidants. Fresh asparagus is at its peak in spring, but frozen asparagus works well year-round.

How to enjoy: Roast asparagus with olive oil and garlic, grill them for a smoky flavor, add them to pasta dishes, or wrap them in prosciutto for an elegant appetizer.

18. Broccoli

Protein content: 4.28 grams per medium stalk (boiled)

Broccoli is a cruciferous vegetable known for its health benefits and surprising protein content. It’s rich in vitamins C and K, folate, fiber, and compounds that may have cancer-fighting properties. Don’t forget that the stems are edible and nutritious too.

How to enjoy: Steam broccoli and season with lemon and garlic, roast it until crispy, add it to stir-fries, blend it into soups, or eat it raw with hummus.

19. Avocado

Protein content: 4.02 grams per medium avocado

Avocados are unique fruits that provide protein along with healthy monounsaturated fats, fiber, and numerous vitamins and minerals. Their creamy texture makes them incredibly versatile in both savory and sweet dishes.

How to enjoy: Make guacamole, add avocado slices to toast or sandwiches, blend them into smoothies for creaminess, or use them in chocolate pudding for a healthy dessert.

Tips for Incorporating More High-Protein Vegetables into Your Diet

Start Your Day with Protein

Add protein-rich plant foods to your breakfast. Try chia seed pudding, avocado toast on whole grain bread, or a smoothie with nut butter and hemp seeds. Starting your day with adequate protein helps stabilize blood sugar and keeps you satisfied until lunch.

Batch Cook Legumes

Cook large batches of beans, lentils, or chickpeas at the beginning of the week. Store them in the refrigerator or freezer in portion-sized containers. This makes it easy to add protein to salads, grain bowls, soups, and other meals throughout the week.

Snack Smart

Replace low-protein snacks with options like roasted chickpeas, edamame, nuts, or vegetables with hummus. These protein-rich snacks help maintain energy levels and prevent overeating at meals.

Boost Your Salads

Transform ordinary salads into protein-packed meals by adding quinoa, beans, nuts, seeds, and protein-rich vegetables like broccoli and peas. A well-built salad can easily provide 15-20 grams of protein.

Experiment with Plant-Based Swaps

Replace some or all of the meat in your favorite recipes with high-protein plant foods. Use lentils in place of ground meat in tacos or spaghetti sauce, mashed chickpeas instead of tuna in sandwiches, or crumbled firm tofu in scrambled egg dishes.

Make Vegetables the Star

Instead of treating vegetables as side dishes, make them the main attraction. Create hearty vegetable-based meals like stuffed peppers filled with quinoa and beans, roasted vegetable and chickpea bowls, or vegetable-packed stir-fries over wild rice.

Combining Plant Proteins for Complete Nutrition

While some plant foods like quinoa and soybeans are complete proteins, many plant proteins are incomplete, meaning they lack one or more essential amino acids. However, you don’t need to combine specific proteins at every meal.

Simply eating a variety of plant-based protein sources throughout the day ensures you get all the essential amino acids your body needs. Common complementary protein combinations include:

• Rice and beans
• Peanut butter on whole grain bread
• Hummus and whole wheat pita
• Lentil soup with whole grain crackers
• Bean chili with cornbread

Health Benefits of Plant-Based Proteins

Choosing plant-based protein sources over animal proteins offers numerous health advantages:

Heart Health

Plant proteins are typically low in saturated fat and contain zero cholesterol. Many high-protein plant foods also provide heart-healthy fiber, antioxidants, and beneficial plant compounds that support cardiovascular health.

Weight Management

Plant-based proteins are often high in fiber, which increases satiety and helps you feel full longer. This can naturally reduce calorie intake and support healthy weight management.

Digestive Health

The fiber in plant-based proteins feeds beneficial gut bacteria, supports regular bowel movements, and promotes overall digestive health. A healthy gut microbiome is linked to improved immunity, mood, and disease prevention.

Blood Sugar Control

The combination of protein and fiber in plant foods helps slow the absorption of sugar into the bloodstream, preventing blood sugar spikes and crashes. This is particularly beneficial for people with diabetes or those at risk.

Environmental Sustainability

Plant-based proteins generally have a lower environmental footprint compared to animal proteins, requiring less water, land, and energy to produce while generating fewer greenhouse gas emissions.

How Much Protein Do You Need?

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. For a 150-pound person, this equals about 54 grams of protein per day.

However, individual protein needs vary based on factors such as:

• Age (older adults need more protein)
• Activity level (athletes and active individuals need more)
• Health status (pregnancy, illness, and recovery increase needs)
• Body composition goals (building muscle requires more protein)

Many nutrition experts recommend higher protein intakes, especially for active individuals, suggesting 1.2-2.0 grams per kilogram of body weight. Consult with a healthcare provider or registered dietitian to determine your individual protein needs.

Frequently Asked Questions

Which vegetables have the most protein?

Among true vegetables, edamame tops the list with 18.4 grams per cup, followed by green peas with 8.58 grams per cup. Brussels sprouts, asparagus, and broccoli also provide substantial amounts of protein relative to other vegetables.

Can you get enough protein from vegetables alone?

While vegetables provide protein, relying solely on vegetables to meet protein needs would require eating very large volumes. A more practical approach combines protein-rich vegetables with legumes, whole grains, nuts, and seeds to easily meet daily protein requirements.

Are plant proteins as good as animal proteins?

Plant proteins can provide all the essential amino acids your body needs when you eat a variety of plant foods throughout the day. While individual plant foods may be lower in certain amino acids compared to animal proteins, a varied plant-based diet provides complete nutrition.

What’s the difference between legumes and vegetables?

Legumes are plants whose seeds grow in pods, including beans, lentils, and peas. While botanically some legumes are vegetables, nutritionally they’re often categorized separately due to their higher protein and carbohydrate content compared to non-starchy vegetables.

Do you need to eat more plant protein than animal protein?

Plant proteins are generally well-utilized by the body, though some plant proteins have slightly lower digestibility than animal proteins. Eating a variety of plant protein sources throughout the day ensures adequate protein absorption without needing to significantly increase total protein intake.

Can high-protein vegetables help with weight loss?

Yes, high-protein vegetables can support weight loss efforts. They provide protein for satiety and muscle maintenance while being low in calories and high in fiber. This combination helps you feel full while consuming fewer calories overall.

Conclusion

Plant-based proteins from vegetables, legumes, grains, nuts, and seeds offer a nutritious, sustainable, and delicious way to meet your protein needs. By incorporating a variety of these 19 high-protein foods into your daily meals, you can easily consume adequate protein while enjoying numerous health benefits.

Whether you’re following a plant-based diet or simply looking to diversify your protein sources, these versatile foods provide endless possibilities for creating satisfying, protein-rich meals. Start experimenting with new recipes and preparation methods to discover your favorite ways to enjoy these nutritious plant-based proteins.

Remember that achieving optimal nutrition comes from eating a varied diet with plenty of whole foods. If you have specific dietary concerns or health conditions, consult with a healthcare provider or registered dietitian to develop a nutrition plan that meets your individual needs.

Sources:

• USDA FoodData Central – National Agricultural Library
• Nutritional Composition of Legumes – PubMed Central
• Protein and Amino Acid Requirements – World Health Organization
• Dietary Reference Intakes – USDA National Agricultural Library