To add more protein to your diet, try any type of beans, along with broccoli, Brussels sprouts, green peas, and potatoes. Quinoa and wild rice are also rich in protein.
It’s important to include healthy sources of protein in your diet each day. Protein helps your body with a number of important functions and helps you maintain muscle mass.
When you think of protein, steak or chicken might come to mind. But if you’re not a big meat eater, you have other options to make sure you get the recommended amount of protein that your body needs.
Worry not, because there are plenty of protein-rich
alternatives available year-round. Try out these options for plenty of variety. You can enjoy each of them alone as a side dish, or in different recipes for a filling main course.
Keep in mind that the protein content may change depending on how you prepare each plant-based option. The values below match the cooking method indicated for each food.
Total protein:
per cup (boiled)
, which resemble tiny beans, are actually a pulse in the legume family. But you won’t find a better option for an inexpensive, readily available vegetarian-friendly protein.
Bonus: Dry lentils cook up in only 15 minutes!
Recipes to try:
Total protein:
per cup (boiled from dried)
are popular in Mexican cooking. They work well in burritos, as a salad topper, in soups and chilis, or just as a side. Try cooking dried pinto beans instead of using the canned type for even more health benefits.
Recipes to try:
Total protein:
per 100 g portion (dried)
, also known as garbanzo beans, are a main ingredient in
. They have a subtle, nutty flavor that works well in a variety of dishes.
Enjoy snacking on roasted chickpeas or using them as a staple in curries, soups, or vegetable bowls.
Recipes to try:
Below are some commonly asked questions about high protein vegetables.
Which vegetables have the highest protein?
Some vegetables that have high amounts of protein include Brussels sprouts, green beans, yellow sweet corn, asparagus, broccoli, and potatoes.
Which legumes are high in protein?
Legumes are high in protein. Some legumes with the highest protein content per 100 g serving
:
field peas (26 g)
(24 g)
common beans (24 g)
mung beans (23 g)
pigeon peas (22 g)
chickpeas (21 g)
(13 g)