10 High-Protein Vegetables to Make Any Salad or Side Way More Satisfying
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Veggies have many, many, many all-star nutrients—fiber, antioxidants, vitamins and minerals, to name a few—but protein isn’t typically considered one of them. And that holds particularly true for classics like lettuce, cabbage, and cauliflower. In fact, many of the most protein-packed foods are on the opposite end of the culinary spectrum, including lean meats like chicken and turkey and dairy products like milk and cheese. So yes, high-protein vegetables can be tricky to find.
To be clear, there are some excellent plant-based protein sources out there (think: nuts, seeds, and legumes like lentils, lima beans, fava beans, black beans, and chickpeas), so it’s not like you’re completely SOL if you prefer to avoid animal products. But you can only rely on those staples for so long before your taste buds start screaming for some variety. (Besides, “not everyone can handle large amounts of beans without having extreme discomfort in their GI system,” including gnarly symptoms like gas and bloating, Amanda Averett, MS, RD, a registered dietitian at Redefined Nutrition, tells SELF.)
So to help you diversify your plant-based protein sources, we put together a list of high-protein vegetables that are relatively high in the macronutrient compared to others. Read on to find out how your favorites ranked. Just keep your expectations in check: “You’re never going to get all the protein you need from leafy green vegetables,” Christine Byrne, MPH, RD, a registered dietitian and the owner of Ruby Oak Nutrition in Raleigh, North Carolina, tells SELF. “If a vegetable has more than two grams of protein per serving, that is on the higher end, and that’s still not a ton.” Meaning: These options aren’t going to deliver enough protein to meet your recommended daily amount, but they can contribute a few more grams to every meal—and that, in turn, could incrementally boost the heartiness factor and help keep you full longer.
The sources of protein we emphasize below are veggie veggies (you know, the stuff that immediately springs to mind when you hear the word “vegetable”), though there are exceptions. Unless otherwise noted, our numbers came from the USDA’s nutrition database and refer to cooked rather than raw items. Even though they might seem small relative to those for, say, a chicken breast or a slab of steak, remember that a little can often go a long way.
1. Edamame
Protein content: around nine grams per half-cup serving
Like chickpeas and black beans, edamame is a legume (an immature soybean, to be precise), but it’s different, and, in our opinion, veggie-y enough that we decided to include it here. (Its green color definitely worked in its favor.) You can eat it as a stand-alone snack—try sprinkling on salt or drizzling on soy sauce for some added flavor—or as part of a larger dish. “I love adding edamame into a salad or a soup,” Jasmine Hormati, MS, RD, a certified intuitive eating counselor and the founder of the New York City–based practice Mendinground Nutrition, previously told SELF. And you can never go wrong with a good stir-fry (which can also include a bunch of others on this list for added protein power). What’s more, soybeans are one of the few plant-based foods considered a complete protein, meaning they contain all nine essential amino acids.
2. Brussels sprouts
Protein content: around four to six grams per one-cup serving
Traditionally, these cute lil’ mini cabbages are served as a side dish, but you can do plenty of other things with them too—slaw, salad, pasta, tacos, potstickers, quesadillas, and mac and cheese, to name a few options. Heck, even a grilled cheese sandwich (yes, really!). And as an added bonus, they rank among the foods most rich in folate, an essential B vitamin.
3. Green peas
Protein content: around four grams per half-cup serving
Given that Averett calls peas “one of the highest sources of vegetable protein that we can get,” it’s no wonder they rank high on this list. What’s more, these tiny protein powerhouses (which are also technically legumes!) are “super versatile,” Byrne says. Mash them up, stir them into soup or stew, toss them with spaghetti, layer them in casserole dishes like shepherd’s pie, serve them as a plain ol’ side…the list of possibilities goes on and on. In fact, odds are there’s a bag or two of the frozen stuff in your freezer right now.
4. Artichokes
Protein content: around four grams per medium-size artichoke
You’re probably most familiar with artichoke hearts (the meaty interior of the plant), but you can also eat the leaves and the inside of the stem. You can buy whole artichokes fresh, or the hearts alone frozen, canned, or jarred. Serve them whole or halved, use them as a topping or stuffing, or try them in soups, quiches, salads, sandwiches, quesadillas, casseroles, pasta dishes, and even hummus.
5. Potatoes
Protein content: around four grams per medium-size potato (baked)
While the potato is often lumped in with starchy foods like rice, bread, pasta, and cereal, it’s—surprise!—actually classified as a vegetable. And when it comes to protein, the spud is no dud. You can cook and serve potatoes in a variety of ways (French fries, anyone?), but the United Kingdom’s National Health Service recommends boiling, baking, mashing, or roasting. Leave the skin on when possible to retain more fiber, vitamins, and minerals, including calcium, potassium, vitamin C, and several B vitamins. If you prefer sweet potatoes over the white kind, be mindful that you’ll probably take in a little less protein: One medium-size baked or boiled sweet potato only contains around two to three grams.
6. Spinach
Protein content: around three to four grams per half-cup serving
Naturally, the muscle-bound cartoon character Popeye’s favorite food packs an impressive protein punch. Spinach “is one [vegetable] that I’ll incorporate a lot, especially since it’s easy to sneak into different foods if people are open to it,” Averett says—dips, wraps, crepes, stews, scrambles, omelets, enchiladas, you name it. (And, of course, it’s a green smoothie staple.) Bonus: Spinach contains the most calcium of all the leafy greens (at around 260 milligrams per cup, though your body can only absorb a small amount of it), and it’s no slouch in the magnesium department either.
7. Avocado
Protein content: around three to four grams per medium-size raw avocado
Fancy toast lovers everywhere, rejoice: Your breakfast staple made the cut. (Yes, the avocado belongs to the vegetable food group, according to the USDA, even though botanists deem it a fruit.) Much more than a millennial-mocking meme, avocado has a mild taste and creamy texture that make it a beloved fixture in salads, sandwiches, and lots more. For instance, it goes well in smoothies, according to Averett, since it doesn’t really affect their taste. Plus, it’s also a good source of healthy fats—“good” fats that can improve cholesterol levels, among other health benefits.
8. Mushrooms
Protein content: around three grams per half-cup serving
News flash for all the Meatless Monday fans out there: Mushies have a rich taste and chewy texture that makes them an excellent substitute for the real stuff. But even if you aren’t necessarily looking for a plant-based alternative, these flavorful fungi are still a stellar addition to any meal. In fact, they’re actually the only natural vegetable source of vitamin D, which is critical to immune system function and also supports heart health by regulating blood pressure. For an easy dinner recipe (and a little protein boost), try stir-frying them along with other veggies on this list, like edamame, green peas, and spinach.
9. Sweet corn
Protein content: around three grams per medium-size ear or half-cup of fresh, frozen, or canned kernels
Based on when it’s harvested, corn can be considered a grain or a vegetable, but it’s delicious either way. If you’re buying fresh, corn on the cob is the obvious recipe choice, but you can also repurpose the kernels into stews, soups, salads, chowders, and casseroles. And if all else fails, there’s always delicious baked goods like corn bread and corn cakes.
10. Kale
Protein content: around three grams per one-cup serving
With its bitter tang, kale can be an acquired taste, but like its fellow leafy green spinach, it’s incredibly adaptable. You can add it to soups, stir-fries, and pasta dishes, roast it into crunchy snacks like crackers and chips, or blend it into smoothies. In fact, Byrne even recommends mixing it into marinara sauce and pouring over ravioli for a quick and easy dinner that’s “a pretty comforting meal,” as she previously told SELF. And if that doesn’t appeal, check out this recipe roundup for 25 more suggestions, ranging from kale lasagna to kale cupcakes.
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Originally Appeared on Self
