10+ Vegetables that are High in Protein

This post shares Vegetables High in Protein and why protein is essential in everyones diet today

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These days, it seems everyone is focused on meeting their protein goals. Who would have thought that in 2025, daily protein consumption would be a common topic of conversation?

With this rise in protein awareness, there’s a common misconception that vegetarians can’t get enough protein. For meat-eaters, meeting daily protein goals may seem easy, but for those who don’t consume meat or even dairy, it can feel like a challenge.

However, getting easy sources of protein isn’t impossible for vegetarians. To meet their goals, vegetarians often have to consume a variety of protein sources in each meal.

Just as drops of water form an ocean, protein is accumulated from a combination of different vegetables. The good news is that there are many vegetables with a higher protein content than others.

Table of Contents

Why Protein Is Essential

Protein is an essential nutrient for muscle building and repair. Its benefits go far beyond just muscle, as it’s a key nutrient required for every individual.

Giving a “full” feeling aka reduces appetite: remember how sometimes you eat a full fat meal and still end up feeling hungry and even though you had enough portions, you feel like your hunger is not satisfied. This is due to the lack of protein. According to some study , protein helps in reducing level of ghrelin, also known as “hunger hormone”.
Balances Blood Sugar and hormones : A 2003 study was published where it was found that boosting protein intake in meals helped individuals with type 2 diabetes by Reducing post-meal blood sugar spikes, meaning blood glucose levels rose less sharply after eating. Improving overall glucose control, suggesting better average blood sugar levels across the day.
Muscle and tissue building: Consuming sufficient protein, especially in conjunction with resistance exercise, helps stimulate muscle growth and repair.
Immune System : Dietary protein provides essential amino acids that help build antibodies and cytokines. The breakdown products of certain amino acids, especially arginine and tryptophan, also help control inflammation and support the function of immune cells.

How much protein is essential?

According to the British Heart Foundation, most adults need about 0.75 grams of protein per kilogram of body weight.

However, this can vary based on factors like age, activity level, and specific health goals (for the average woman, this is 45g, or 55g for men).

Various sources of protein

There are various sources of high protein in dairy and meat diets that people can add to their diet.

Although these are high in protein, they also lack macronutrients, so when adding these in your diet it’s essential to include veggies to add macronutrients in your diet!

Meat and Poultry:

Chicken Breast
Beef
Fish
Pork
Turkey

Dairy and Eggs:

Eggs
Milk:
Greek Yogurt:
Cottage Cheese:
Cheese:

Vegetables High in Protein

Vegetable sources of protein are good because not only are they rich in protein but they also contain macronutrients and a lot of other antioxidants that are essential for our health, so when you include these in your diet. You are getting all the benefits together.

Here are some excellent vegetable sources to help you meet your protein needs:

Edamame: One cup frozen edamame contains 13.24g protein,
Beans/Legumes: Half cup cooked has around 8-9g of protein (chickpeas, lentils, mung beans, soybeans).
Green peas: Half cup of green peas has 3.93 g protein
Asparagus- One cup (134 g) of asparagus contains 3 g of protein.
Cruciferous vegetables: likeBroccoli: One cup (88 g) of chopped broccoli contains 2.5 g of protein.
Brussels sprouts: One cup (88 g) of Brussels sprouts contains 3 g of protein.
Cauliflower : One cup (107 g) of cauliflower contains 2 g of protein.
.Watercress: One cup (34 grams [g]) of watercress contains 0.8 g of protein.
Leafy greens such as Spinach- One cup (25 g) of raw spinach contains 0.7 g of protein.

How can you include enough protein in a day with a vegetarian diet ?

I am sure you must be wondering eating 1 full cup of each protein-rich veggie or legume in one meal isn’t realistic and does not make sense. You are right!

The key is to combine smaller portions of several of these veggies to build a meal that’s not only rich in protein but also contains a complete amino acid profile when paired with the right ingredients.

Here are few examples

1. Power Bowl / Salad Bowl

Base:

½ cup cooked chickpeas or lentils (~8g)
¼ cup cooked edamame (~6.5g)
½ cup green peas (~4g)

Veggies (lightly sautéed or steamed):

½ cup broccoli (~1.25g)
½ cup Brussels sprouts (~1.5g)
Handful of kale/spinach (~1g)

Toppings:

1 tbsp tahini or hummus (adds ~2g)
Cooked quinoa or brown rice (complete protein + 4–6g more)

Total Protein Estimate: 22–24g

2. Protein Veggie Wrap

Filling:

½ cup mung beans or lentils (~8g)
¼ cup sautéed green peas + asparagus (~3–4g)
Chopped kale, cauliflower, watercress (~2g)

Add-ons:

1 tbsp hummus or edamame spread (~2g)
Wrap in a whole grain or multigrain tortilla (~3–5g)

Total Protein Estimate: 18–20g

Similarly you can do vegetables stirfry with quinoa to make a complete meal!

Here are some tips to Make It Easier:

Use frozen mixed veggies to reduce prep time.
Batch-cook legumes and freeze in portions.
Add small amounts of nut/seed butters, tofu, or tempeh for a protein boost.
Use whole grains (quinoa, amaranth, brown rice, millet) as a base—they complement the amino acid profile of legumes and vegetables.
Add protein powder (unflavored or savory) to soups, stir-fries, or sauces if needed.

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