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 vegetables that are available year-round. Try out these 19 options for plenty of variety. They can each be enjoyed alone as a side dish, or in different recipes for a filling main course.
Total protein: 4.26 grams per 1 stalk (medium)
There’s a reason your parents always told you to eat your little green trees. In addition to protein, broccoli offers filling fiber, vitamins K and C, and more.
Recipes to Try
Magic Broccoli from RecipeTin Eats
Roasted Pecan Broccoli from Slim Palate
Total protein: 4.68 grams per 1 large ear
Sweet corn is as nutritious as it is tasty. Look for fresh corn in the summertime, or use the frozen version for recipes year-round.
Recipes to Try
Sweet Corn, Zucchini, and Fresh Mozzarella Pizza from How Sweet It Is
Sweet Corn Chowder from Maebells
Total protein: 5 grams per 1 medium potato (with skin)
The trusty spud gets a bad rap. It’s actually packed with protein and vitamins C and B-6. Extra points if you eat the skin!
Recipes to Try
Healthy Twice Baked Potatoes from bFeedme
Baked Potato Wedges from Home Cooking Adventure
Total protein: 18 grams per 1 cup
If you normally only eat edamame at your local sushi restaurant, it’s time to start enjoying it at home. It’s packed with healthy plant protein, vitamins, and minerals.
Recipes to Try
Spicy Sesame Edamame from The Salty Tomato
Crispy Parmesan Garlic Edamame from Homemade Hooplah
Total protein: 18 grams per 1 cup
Lentils aren’t technically a vegetable. They are actually a pulse, found in the legume family. But you won’t find a better option when it comes to an inexpensive, readily available, vegetarian-friendly protein. Bonus: Dry lentils cook up in only 15 minutes!
Recipes to Try
Red Lentil Taco Soup from Connoisseurus Veg
Four Corners Lentil Soup from My New Roots
Total protein: 8.5 grams per 1 cup
If you think green peas are mushy and unappetizing, you’re not alone. But they are versatile and can be a delicious addition to many recipes.
Recipes to Try
Green Monster Veggie Burger from Vegan Heaven
Crunchy Roasted Green Peas from Super Healthy Kids
Total protein: 2.9 grams per 1 cup
Nothing says springtime like fresh asparagus. Try these yummy spears roasted, grilled, or steamed. You can even wrap them in bacon for a protein-filled treat.
Recipes to Try
Shrimp and Asparagus Stir-Fry with Lemon Sauce from Home Cooking Memoirs
Bacon Wrapped Caramelized Sesame Asparagus from How Sweet It Is
Total protein: 3 grams per 1 cup
If you hated Brussels sprouts as a kid, it might be time to try them again. They are delicious roasted, steamed, or even shredded in a salad.
Recipes to Try
Roasted Brussels Sprouts with Bacon and Apples from Back to Her Roots
Brussels Sprouts Sweet Potato Hash from A Healthy Life for Me
Total protein: 4 grams per 1 artichoke
Artichokes are a popular ingredient in the heart-healthy Mediterranean diet. They are versatile enough to enjoy in a salad, and are also delicious steamed or baked.
Recipes to Try
Baked Artichoke Chicken from Inspired Dreamer
Easy Artichoke, Spinach, and Herb Frittata from Linda Wagner
Total protein: 1.27 grams per 1 cup
Broccoli raab, also known as rapini, is popular in Italian cooking. It works well sautéed as a side dish, or you can try it incorporated in other dishes like pasta and eggs.
Recipes to Try
Italian-Style Garlicky Broccoli Raab from She Loves Biscotti
Broccoli Raab and Egg Pizza from The Tart Tart
Total protein: 2.67 grams per 1 avocado (medium)
You can do a lot more with avocado than just make guacamole. Try it in a pudding or smoothie for a creamy, thick, and protein-filled twist.
Recipes to Try
Vanilla and Honey Avocado Pudding from The Iron You
Guacamole Deviled Eggs from Everyday Dishes
Total protein: 2.05 grams per 1 cup (chopped)
You can do a lot more with cauliflower than just cover it with cheese. Try it in a soup or roasted for a flavorful side dish.
Recipes to Try
Cauliflower Hazelnut Soup from What’s Cooking Good Looking
Balsamic Glazed Cauliflower from Cupcakes and Kale Chips
Total protein: 2.57 grams per 100 grams
This salad staple has a surprisingly high amount of protein per serving. Beyond salad, try it in pasta, on top of pizza, or with eggs.
Recipes to Try
Linguine with Arugula, Garlic, and Parmesan from Gimme Some Oven
Gruyere, Fig Jam, and Arugula Breakfast Sandwiches from How Sweet It Is
Total protein: 12 grams per 1/4 cup (dry)
Mung beans are part of the legume family and offer plenty of protein per serving. They also are a good source of iron and fiber.
Recipes to Try
Mung Bean and Coconut Curry from The Muffin Myth
Sprouted Mung Bean Burgers from Holy Cow Vegan
Total protein: 6.84 grams per 100 grams
This little legume packs a nutritious punch. Even if you don’t like the taste, consider eating them for the potassium, fiber, and iron.
Recipes to Try
Mediterranean-Style Baked Lima Beans from Beard and Bonnet
Herbed Lima Bean Hummus from Recipe Girl
Total protein: 2.34 grams per 10 ounces
Popular in many Southern dishes, turnip greens are packed with vitamins and minerals. For a twist, substitute spinach or kale with turnip greens in recipes.
Recipes to Try
Fennel with Turnip Greens from Naturally Ella
Turnip Green Dip from Lana’s Cooking
Total protein: 1.93 grams per 1 cup
If you’re looking for a new vegetable to try, consider okra. You can add it to soups, stews, and even curry for a crunchy taste.
Recipes to Try
Cornmeal Fried Okra from A Sweet Pea Chef
Fish and Okra Curry from One Bite More
Total protein: 2.97 grams per 1 cup
Mushrooms are more than just a pizza topper. They have only 20 calories per cup, but are packed with protein, potassium, and other disease-fighting goodness.
Recipes to Try
Wine and Thyme Mushrooms from Veggie Belly
Roasted Mushroom and Romaine Salad from Cookin Canuck
Total protein: 2.2 grams per 1 cup
The next time you make something with beets, don’t throw away the green leaves! You can bake or sauté them, or throw them in a green smoothie for a nutritious boost.
Recipes to Try
Beet Green and Mushroom Frittata from Fig and Honey
Baked Beet Green Chips from Eat Thrive Grow
