I’ve got shocking news for some of you. Ready? You do not need to eat meat to get enough protein. Here is more shocking news: vegetarians, vegans, plant-forward eaters all get plenty of protein. How? So glad you asked. My usual answer is tofu, beans, maybe some nuts. However, there are so many high-protein vegetables that get zero recognition. Today, my tips help you meet your plant-powered protein goals by choosing your vegetables wisely. When it comes to protein content, certain vegetables are a better choice. Let’s sort through this together!
Tara’s Tuesday Tips
Vegetables with the Most Protein
As a plant-powered athlete, I take protein very seriously. I prioritize adequate protein intake to ensure I give my body what it needs to repair my muscles after hard workouts + prepare me for the next one. Even if you are not an athlete, protein is an essential macronutrient your body needs for everyday functioning.
Not all vegetables are rich in protein. However, if you are looking to up your protein intake, choosing one vegetable over another can make a sizable difference. I am always an advocate of increasing your vegetable intake. Fiber, micronutrients, antioxidants, polyphenols are all abundant in vegetables. Getting a little boost of protein in a veggie is a bonus!
It’s always best to space out your protein intake throughout the day. Incorporating vegetables makes that a little easier. If you haven’t figured it out already, I am pretty passionate about talking about protein. So many misconceptions that I try to tackle one blog post at a time. Check these out if you need to get the basics of protein first, then pop back over here to learn about protein + veggies: The Vegetarian’s Guide To Protein, Tara’s Tips For Plant-Powered Athletes.
Pin, print, bookmark, or save this one, you will need it when you plan out your meals and make your next grocery list!
Green Beans
1 cup = 1.8 grams
Try this recipe: Air Fryer Green Beans
Green Peas
1 cup = 8 grams
Try one of these: Indian Potatoes With Peas, Cauliflower Rice Upma, Kala Jeera Black Cumin Rice, Quinoa Upma Recipe, Vermicelli Upma
Spinach
1 cup = 6 gram
The 6 grams you get for one gram of spinach is for cooked spinach. Try these yummy favorites: Creamy Spinach Avocado Sauce, How To Sauté Frozen Spinach, Spinach Florentine Bagel Copycat Einstein Bros, Vegan Tofu Palak Paneer Recipe
Artichoke
1 cup = 4 grams
Try using artichokes here: Spinach Artichoke Cauliflower Gnocchi Bake (Dairy-Free!), Vegan Spinach Artichoke Pizza
Corn
1 cup = 5 grams
Try one of my yummy corn recipes: Avocado Corn Salad, Instant Pot Sweet Potato Corn Chowder, Copycat Chipotle Corn Salsa, Vegan Corn Bread Muffins
Avocado
1 avocado = 3-5 grams
So many avocado recipes to love: Avocado Tomato Cucumber Pasta Salad, Oil-Free Avocado Hummus Recipe, Creamy Vegan Avocado Dressing, Avocado Salad
Broccoli
1 cup = 2.54 grams
Do you love broccoli as much as I do? Try these: Broccoli Sprout Pesto (Oil-Free), Garlic Tempeh and Broccoli, Garlic Broccoli Stir-Fry, Vegan Broccoli Salad (No Mayo!), Air Fryer Broccoli, Easiest Vegan Broccoli Cheddar Soup
Kale
1 cup = 3 grams
Kale can be substituted as a base into any one of my fabulous salad recipes: My Vegetarian Family Salad Recipes or try this:Sweet Potato Black Bean Bowls or Kale Gnocchi with Spinach Avocado Sauce
Asparagus
1 cup = 3 grams
Do you prefer asparagus cooked or raw? I’ve got recipes for both: Asparagus Salad with Lemon Garlic Dressing, Oil Free Air Fryer Asparagus, Oil-Free Balsamic Asparagus Salad, Oven Roasted Asparagus
Mushrooms
1 cup = 3 grams
Another one of my favorite veggies: Dairy-Free One Pot Creamy Mushroom Pasta, Quick and Easy Vegetarian Mushroom Gravy, Easy Vegan Cream of Mushroom Soup, Healthy Air Fryer Mushrooms (Oil-Free!), Spinach Mushroom Quinoa
Potatoes
1 cup = 3 grams
Who doesn’t love potatoes? Now I love them even more knowing they are one of the vegetables with the most protein!!! You will love one of these yummy recipes: Indian Potatoes with Eggplant (Aloo Baingan), The Best Loaded Vegan Baked Potato, Air Fryer Italian Herb Potatoes, Baked Indian Potatoes with Cauliflower, Vegan Rosemary Potato Salad (Eggless!), Oil Free Air Fryer Potato Wedges, Mexican Mashed Potatoes, Vegan Potato Cheese Sauce (nut-free + oil-free!), Air Fryer Baked Potato Recipe, Easy Instant Pot Mashed Potatoes
Brussels Sprouts
1 cup = 3 grams
Brussels Sprouts CAN be delicious if you cook them correctly! Give on of my recipes a try for a little protein boost: Sweet and Spicy Air Fryer Brussels Sprouts, Oil-Free Balsamic Roasted Brussels Sprouts, Sun-Dried Tomato Brussels Sprouts
Food For Thought
The number one question a plant-based eater gets is “where do you get your protein?”. We can joke about this all we want, but this is a valid question. Most people think of chicken or fish or steak when they think of protein. When it comes to meatless eating, it is justified to wonder where adequate amounts of protein will come from. I have written about protein before as it is such a controversial topic. My strong belief is that plant-based protein is a better choice for health, longevity, and disease prevention. I also strongly believe that our diets need to have variety, taste, and most of all be easily accessible.
For me and my vegetarian family, I try to aim for as much variety as I can to prevent boredom and keep us on the path of optimal health. Including vegetables as sources of protein helps so much. If you are concerned about your individual macronutrient needs please go back and read my other articles about protein cited above. These were written to guide you on how much + what kids of protein we need. Most of us get plenty and don’t need to worry so much! I hope these writings help you on your plant-based journey and as always, reach out to me with any questions: tara@myvegetarianfamily.com 💚
All the best,
Tara 💚👩🏻🍳
POST/PIN UPDATED JANUARY 2024 / SOURCE USDA.GOV
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