10 High Protein Vegetables You Need to Try

When it comes to building and repairing tissues, protein is an indispensable nutrient, especially for fitness enthusiasts and weightlifters. Despite popular belief that meat and dairy are the go-to sources of protein, there are several high protein vegetables that offer this vital nutrient in a scrumptious and wholesome manner. Below are the top 10 high protein vegetables you must give a try:

1. Broccoli

Not only is broccoli a scrumptious veggie but it's also a protein powerhouse that deserves a place on your plate. With a blend of vitamins, minerals and antioxidants, this cruciferous wonder isn't just good for your health - it's also got plenty of protein, clocking in at about 2.8 grams per cup.

But wait, there's more! Broccoli is also an excellent source of fiber, vitamin C, and vitamin K, along with a plethora of other vital nutrients. You can enjoy it in so many ways, too - from roasted or steamed to stir-fried or blended into a creamy soup. So whether you're a veggie-lover or just in search of plant-based protein, broccoli is a fantastic pick.

What's more, broccoli contains sulforaphane, a compound with anti-cancer properties. And let's not forget its distinctive taste that can elevate a range of dishes, from salads to omelets and pastas.

2. Spinach

Spinach is one of those versatile veggies that we just can't seem to get enough of, whether it's tossed in a crisp salad, blended into a refreshing smoothie, or cooked up in a fragrant sauté. But would you believe that this leafy green is also a serious protein contender?

You heard it right! Cooked spinach packs in around 5 grams of protein per cup, proving that it can hold its own against the meaty protein sources. And let's not forget about the other health benefits of this nutritional powerhouse - it's also jam-packed with iron, vitamin C, and vitamin A, just to name a few. So next time you're looking for a nutritious boost, don't underestimate the power of spinach.

3. Peas

Oh, the lowly pea! So often pushed to the sidelines as a mere afterthought or relegated to the frozen food section, yet little do we know that this unassuming little vegetable packs a serious protein punch! Can you believe that? Peas are jam-packed with protein, clocking in at an impressive 8 grams per cooked cup, making them one of the mightiest sources of plant-based protein around.

And let's not forget about all the other wonderful health benefits that peas have to offer. They're loaded with essential vitamins, minerals, and fiber, making them a veritable nutritional powerhouse. Not to mention their versatility in the kitchen - you can incorporate peas into practically any type of dish, from hearty stews and soups to refreshing salads and even savory pasta dishes. Simply put, peas are a must-try for anyone looking to boost their protein intake and up their nutritional game.


4. Brussels Sprouts

The little cabbage look-alikes known as Brussels sprouts. Many people turn their noses up at these veggies, but they are actually a nutritional powerhouse! Not only are Brussels sprouts high in protein, with around 4 grams per cooked cup, they are also loaded with vitamins and minerals.

But let's be real, Brussels sprouts can be a bit of an acquired taste. Some people love them, while others find them bitter or unpleasant. However, there are plenty of ways to prepare Brussels sprouts that can make them more palatable. Roasting them with a bit of olive oil and garlic can bring out their sweetness, or shredding them into a salad with a tangy vinaigrette can balance out their earthy flavor.

So don't let your preconceived notions about Brussels sprouts hold you back from trying them out. They just might surprise you with their versatility and nutritional benefits.

5. Asparagus

You might think of it as just a fancy side dish, but did you know that this tasty veggie is also packing some serious protein power? It's true! Despite not being as famous for its protein as some other veggies, a single cooked cup of asparagus can boast around 4 grams of protein, making it a worthy contender in the world of high-protein veggies.

But that's not all, oh no! Asparagus is also a treasure trove of other vital nutrients, like fiber, vitamins, and minerals, and is the perfect low-calorie option for those of us who are keeping an eye on our waistlines. And the best part? You can cook asparagus in so many different ways, from sizzling it up on the grill to roasting it in the oven or steaming it up in a pot. So why not mix it up and give asparagus the starring role it deserves on your plate? Your taste buds - and your body - will thank you for it!

6. Kale

The leafy green wonder that's taken the world by storm as the poster child for all things healthy and hip. But did you know that beneath its trendy exterior lies a protein-packed secret? Yes, my friend, a cooked cup of kale contains a surprising 3 grams of protein, making it a top contender for the veggie protein crown.

But kale's no one-trick pony. It's also loaded with a plethora of other nutrients, such as vitamins, minerals, and fiber, that make it a nutritional powerhouse. And if you're watching your waistline, kale is the perfect low-calorie option to keep you feeling full and satisfied. Trust me, your taste buds and your body will thank you for incorporating this green gem into your diet.

7. Artichokes

The humble artichoke! Often overlooked and underappreciated, this spiky veggie is a true hidden gem when it comes to protein content. A cooked cup of artichoke hearts packs in about 4 grams of protein, making it a great option for vegetarians and meat-eaters alike.

But that's not all! Artichokes are also bursting with other essential nutrients like fiber, vitamins, and minerals. And let's not forget about their unique and delightful flavor that can add depth and complexity to any dish.

8. Cauliflower

Cauliflower is the ultimate shape-shifter of the vegetable kingdom. Not only is it a taste sensation, but it's also a protein powerhouse, packing a punch of around 3 grams of protein per cooked cup. That's a serious nutritional boost for any meal!

But wait, there's more. This versatile veggie is like a blank canvas, waiting for you to get creative with it. Roast it to bring out its nutty flavor, mash it up for a fluffy, low-carb alternative to mashed potatoes, rice it for a healthy, grain-free option, or even turn it into a pizza crust for a guilt-free slice of heaven.


9. Edamame

Who knew these little beans, often found at your go-to sushi spot, could pack such a punch of protein? With around 11 grams of protein per half-cup, edamame is a no-brainer for anyone looking for a tasty and nutritious snack or meal supplement.

But wait, there's more! These beans also boast an impressive array of other nutrients, including fiber, iron, and vitamin C. And let's not forget how fun they are to eat - just pop 'em out of the pod with a satisfying crunch.

10. Corn

Corn, the beloved vegetable of summer barbecues and fairs, is often overlooked as a protein source. However, this starchy veggie actually packs a decent protein punch, with one medium-sized ear of corn containing around 3 grams of protein.

But protein is not the only nutrient corn brings to the table. It's also a great source of fiber, vitamins, and minerals. And don't forget about the versatility of this yellow beauty - you can enjoy it grilled, boiled, roasted, or even popped for a healthy snack.

Additional Notes

You may be interested in the following articles.

High-Protein Diets: The Ultimate Fitness Hack

The Secret to Better Muscle Gains: Protein-Packed Breakfasts

10 Quick & Healthy Snack Ideas for Busy People

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