High-Protein Vegetables: Easy Ways to Add Plant Power

Looking for more protein without reaching for meat? Vegetables can fill that gap. They’re low‑calorie, full of vitamins, and some pack a surprising amount of protein. Below you’ll find the top veggies that give you a protein boost and quick ideas to use them.

Top High‑Protein Veggies to Keep on Hand

These vegetables rank highest in protein per 100 g:

• Edamame (soybeans) – about 11 g protein. Enjoy them straight from the pod or toss into salads.
• Green peas – roughly 5 g protein. Great in soups, stir‑fries, or as a side.
• Spinach – 2.9 g protein. Use fresh in smoothies or cooked in omelets.
• Broccoli – 2.8 g protein. Roast, steam, or stir‑fry for a crunchy boost.
• Brussels sprouts – 3.4 g protein. Halve and roast with a drizzle of olive oil.
• Kale – 2.9 g protein. Massage raw leaves for salads or add to soups.
• Artichoke hearts – 3.3 g protein. Slice into pizza toppings or blend into dips.
• Asparagus – 2.2 g protein. Grill or sauté with garlic for a quick side.
• Cauliflower – 1.9 g protein. Make “rice” or mash as a low‑carb base.
• Sweet potatoes – 1.6 g protein. Roast or mash for a hearty addition.

While the numbers aren’t as high as meat, combining a few of these in one meal can easily add 10‑15 g of protein.

Simple Meal Ideas Using High‑Protein Veggies

Here are three no‑fuss dishes that let the veggies shine:

1. Edamame & Veggie Stir‑Fry: Toss frozen edamame, sliced bell pepper, broccoli, and snap peas in a hot pan with soy sauce, ginger, and a splash of sesame oil. Serve over brown rice for a balanced bowl.
2. Spinach & Chickpea Salad: Mix fresh spinach, canned chickpeas, chopped cucumber, and cherry tomatoes. Dress with lemon juice, olive oil, and a pinch of salt. Sprinkle hemp seeds for extra protein.
3. Roasted Brussels Sprouts & Sweet Potato Mash: Roast Brussels sprouts and diced sweet potatoes with olive oil, rosemary, and pepper at 200 °C for 25 minutes. Mash the sweet potatoes with a splash of milk, then top the roast with a drizzle of balsamic glaze.

Cooking tips: don’t over‑steam broccoli or peas—they lose texture and some nutrients. A quick 3‑minute steam keeps them bright and crisp. For leafy greens like kale, a brief sauté with garlic boosts flavor without wilting them completely.

Adding a protein‑rich veggie to every plate is a simple habit that adds nutrition and variety. Keep a bag of frozen peas or edamame in the freezer, and stock fresh greens in the fridge. Mix, match, and enjoy the natural boost they give your meals.

Ready to try? Pick one of the ideas above, grab a few veggies, and notice how much more satisfying your dish feels. Plant protein isn’t a side note—it can be the star of your plate.