Forget The Meat: 20 High-Protein Vegetables You Shouldn't Ignore
Protein Grows In The Ground, Too
If you think protein only lives in steak or chicken, you're wrong. There are plenty of veggies that can provide the protein boost you need to build a healthy plate. Protein comes in many forms and it's high time you start to broaden your horizons a bit. Ready to give your grocery list a veggie-powered glow-up? Let's dive in.
1. Green Lima Beans
Lima beans bring about 6.8g of protein per 100g. Creamy in texture and loaded with potassium, they’re underrated nutrition workhorses. You can use them in stews and blend them into hummus-style dips. Their protein content stands strong, even in subtle roles.
Instant Pot Baby Lima Beans by Gary The Foodie Eats
2. Edamame
Each 100g of edamame delivers a hefty 11g of protein. These young soybeans are rich in fiber, iron, and essential amino acids. Whether steamed or mixed into grain bowls, they satisfy hunger fast. Just a handful keeps your energy up and the snacking guilt far away.
3. Brussels Sprouts
Everyone groaned at them as kids. Now, they are roasted royalty. One serving gives you over 3g of protein, plus a blast of vitamin C. Sure, it smells funky if overcooked—but done right, Brussels Sprouts are nutty, crisp, and totally deserving of a second chance.
4. Artichokes
Artichokes don't make things easy. But beneath the petals, there's real value—about 3.3g of protein per 100g. They support digestion, add texture to salads, and feel oddly fancy. A slow food? Definitely. Worth the effort? Absolutely.
5. Green Peas
Peas pack over 5g of protein per 100g, more than most vegetables even attempt. Frozen or fresh, they're easy to cook and work in everything from pasta to purees. Suddenly, they don’t seem so basic.
6. Kale
Kale didn't become trendy by accident. It brings nearly 3g of protein along with a dense hit of fiber, calcium, and vitamins. Yes, it's sturdy. But massage it a bit, toss it with citrus, and you've got a power salad without the pretense.
Kale Farming sa Cavite, Emerging High Value Crop sa Pilipinas by Agree sa Agri
7. Mustard Greens
Mustard greens bring more than just a kick. They’ve got around 2.7g of protein per 100g, and they hold their own in everything from sauces to stews. If you’re into flavors that bite back a little, this one doesn’t play it safe.
FAST Grow Mustard Greens in 35 Days with Farming Secrets? by Farm Channel
8. Spinach
Hidden under its leafy appearance is a surprising protein boost. Spinach clocks in at nearly 3g per 100g without adding much to your calorie count. Put it into smoothies or sautés, and you've got an effortless upgrade. Don't let the dainty leaves fool you because there's strength in those greens.
9. Broccoli
Each stalk of broccoli offers more than a crunch. Those green florets contain almost 3g of protein per 100g and are packed with antioxidants. Boil, roast, or steam—broccoli retains its nutritional value across prep methods. Plus, the fiber? That's a bonus your digestive system will appreciate.
10. Collard Greens
Collard greens carry cultural weight and offer 3g of protein per 100g. Often simmered low and slow, they transform tough leaves into rich, savory bites. Whether you pair them with cornbread or lentils, the payoff is always satisfying.
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11. Watercress
Don’t be fooled by its dainty leaves—watercress offers 2.3g of protein and a peppery kick that perks up any dish. It thrives in sandwiches, salads, and soups, adding punch without bulk. Additionally, due to their high water content, crisp texture meets serious nutritional value in every bite.
12. Beet Greens
People buy beets, then trash the tops. Bad move. Those beet greens offer over 2g of protein, iron, and vitamin K. Plus, they sauté like spinach and carry more bite. Use them once, and you'll wonder why you ever threw them out.
13. Turnip Greens
Turnip greens don’t usually steal the spotlight, but they’re worth a second look. They have around 2g of protein per 100g and are packed with antioxidants. The taste is slightly bitter and deeply flavorful—just the way a good green should be. Turnip greens add a bold edge to any stir fry.
14. Sweet Corn
Each cob delivers about 3.3g of protein, and that's without counting the fiber. Sure, it leans starchy, but in moderation, it offers more than just grill marks and nostalgia. Roasted or boiled, corn has earned its space on more than one dinner plate.
15. Cauliflower
Protein in cauliflower? Yep—almost 2g per 100g. Add to that the ability to blend into just about any recipe without overpowering flavors. From creamy mashes to crispy florets, this vegetable just keeps showing up in all the right ways.
16. Bok Choy
Asian cuisines have loved bok choy forever. It’s mild, crunchy, and contains around 1.5g of protein per 100g. Quick to stir-fry and even quicker to disappear from the plate. No drama, just dependable flavor and texture.
17. Zucchini
Zucchini brings 1.2g of protein per 100g and a texture that adapts to almost any dish. Add it to stews, roast it until golden, or shave it into ribbons for a light salad. The mellow taste soaks up sauces and spices without getting in the way.
18. Swiss Chard
Rainbow-hued stems make it Instagram-worthy, but Swiss chard has substance. About 1.8g of protein in every 100g, plus magnesium and iron. Sautéed with garlic or folded into pasta, this vegetable brings nutrition with a flash of color.
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19. Okra
Okra divides people. However, if you're in the fan club, here's good news: 1.9g of protein per 100g, plus folate and antioxidants. Grilled, stewed, or air-fried, it delivers nutrients in a uniquely Southern crunch.
20. Asparagus
Asparagus gives around 2.2g of protein per 100g, along with folate and prebiotic fiber. It roasts beautifully, pairs well with citrus, and doesn't need much seasoning to shine. High-end brunch favorite? Yes. Protein-worthy vegetable? Also yes.
