20 High-Protein Vegetables to Add to Your Diet

Total protein: 9 grams per ½ cup, cooked

For being so bite-size, edamame—cooked soybeans—pack a punch of protein, as well as fiber, calcium, folate, iron and vitamin C. Try them roasted, boiled and seasoned or pureed into a dip.

Try it:

• Roasted Edamame
• Edamame Hummus
• Easy Edamame Spread

Total protein: 8 grams per ½ cup, cooked

Lentils are super high in fiber, potassium, folate, iron and, yep, protein, so they make an especially good meat substitute for vegetarians and vegans. Plus, they’re versatile enough to go in casseroles, soups and salads alike.

Try it:

• Creamy Vegan Lentil and Roasted Vegetable Bake
• Radicchio, Lentil and Apple Salad with Vegan Cashew Dressing
• Easy One-Pot Lentil Kielbasa Soup
• Lemon-Tahini Salad with Lentils, Beets and Carrots
• Cauliflower Rice Bowl with Curried Lentils, Carrots and Yogurt

Total protein: 8 grams per ½ cup, cooked

Whether you choose dried or canned black beans, you’ll find a balance of protein, carbs and fiber that makes them filling and nutritious. They’re also rich in calcium, magnesium, manganese, copper and zinc. We like them in chili, tacos and even hummus.

Try it:

• Sweet Potato Chili with Turkey and Black Beans
• Avocado and Black Bean Pasta Salad
• Black Bean Hummus
• Sweet Potato and Black Bean Tacos with Blue Cheese Crema
• Quick and Easy Spicy Coconut Black Bean Soup

Total protein: 8 grams per ½ cup, cooked

The versatile cannellini bean (sometimes called a white bean) boasts tons of fiber, plus essential nutrients copper, folate and iron and heart-protecting antioxidants. They’re creamy, earthy and go great in salads with squash or tomato-based soups and stews.

Try it:

• Roasted Squash Salad with White Beans, Breadcrumbs and Preserved Lemon
• Braised Cannellini Beans with Prosciutto and Herbs
• White Beans with Rosemary and Caramelized Onions
• Tomato and White Bean Stew on Toast

Total protein: 7 grams per ½ cup, cooked

Chickpeas are popular for a reason: In addition to protein, they’re full of folate, iron, phosphorus and digestion-regulating fiber. Serve them in a creamy curry, crisped on top of a salad or transformed into a veggie burger.

Try it:

• Chickpea and Vegetable Coconut Curry
• Kale Salad with Crispy Chickpeas
• Julia Turshen’s Stewed Chickpeas with Peppers and Zucchini
• Baked Feta with Garlicky Kale and Chickpeas
• Chickpea Burgers
• Smashed Chickpea Salad Sandwich

Total protein: 7 grams per ½ cup, cooked

Earthy, nutty pinto beans contain an impressive 20 percent of the recommended daily value of iron per cup, plus 28 percent of the RDV for vitamin B1, which helps your body convert food into energy. Try them in the classic rice and beans or a Mexican pozole.

Try it:

• Homestyle Rice and Beans
• Pozole Verde

Total protein: 5 grams per ½ cup, cooked

In addition to all that protein, one cup of lima beans contains a whopping nine grams of fiber, plus a substantial amount of iron and potassium. They’re a classic choice for succotash, but also shine on their own.

Try it:

• Lima Bean Butternut Succotash
• Southern Butter Beans
• Southern Succotash with Okra, Corn and Tomatoes

Total protein: 4 grams per ½ cup, cooked

Tiny little peas serve up some serious protein, and they’re also rich in vitamins A, B1, C and K. Plus, they taste great with everything from seafood to cheese and chicken.

Try it:

• Seared Scallops with Green Peas, Mint and Shallots
• Spring Pea Soup with Mint
• Double Pea, Prosciutto and Burrata Platter
• Asparagus, Pea and Ricotta Tarts
• Sugar Snap Pea Salad with Chèvre Ranch
• Chicken and Snap Pea Stir-Fry

Total protein: 5 grams per ½ cup, raw

If you thought those sprouts on your sandwich were just a garnish, think again. They’re high in protein, B vitamins like niacin, riboflavin, thiamin and folate, as well as vitamins A, C and K. Try them as a topping on soup or a veggie bowl.

Try it:

• Bibimbap Bowls
• 15-Minute Cheater’s Pad Thai
• Vegan Slow-Cooker Detox Coconut Soup
• Instant Pot Vegan Pho

Total protein: 3 grams per ½ cup, cooked

Mushrooms are a low-cal, high-fiber source of not only protein, but also vitamin D, immune-boosting zinc and potassium, which could lower blood pressure. Use them as a tasty meat substitute in pastas or as a topping on pizza.

Try it:

• 20-Minute Mushroom Stroganoff
• Vegetable Wellington with Mushrooms and Spinach
• Portobello Mushrooms Stuffed with Barley Risotto
• Easy Skillet Linguine with Trumpet Mushroom ‘Scallops’

Total protein: 6 grams per 1 cup, cooked

Cup for cup, spinach is extremely low in calories but high in protein and other essential vitamins and minerals, like vitamins A, C and K, folate, iron, magnesium, calcium and potassium. It’s versatile to boot and makes a tasty addition to pastas, smoothies and salads, or served on its own.

Try it:

• Coconut Creamed Spinach
• Spinach and Three-Cheese Stuffed Shells
• Balsamic Brown Butter Tortellini with Spinach and Hazelnuts
• Ina Garten’s Baked Spinach and Zucchini

Total protein: 5 grams per 1 cup, cooked

Artichokes are full of important nutrients like iron, potassium and vitamins A and C, plus they boast that satisfying combination of protein and fiber. Turn them into a classic creamy dip or try them on pizza or pasta or as an appetizer. (Psst: Here’s how to cook one if you’ve never done it.)

Try it:

• Roasted Artichokes with Garlic Aioli for Dipping
• Goat Cheese Pasta with Spinach and Artichokes
• Spinach Artichoke Squares
• Grilled Flatbread Pizza with Artichoke, Ricotta and Lemon

Total protein: 5 grams per 1 cup, cooked

Besides being a good source of protein, broccoli is high in fiber, iron, calcium, selenium and B vitamins. It’s delicious roasted or sautéed with little more than salt and pepper, or even turned into a low-carb pizza crust substitute.

Try it:

• Spicy Broccoli Sauté
• Pan-Roasted Broccoli ‘Steaks’ with Garlic-Sesame Vinaigrette
• Charred Broccoli with Sriracha Almond Butter Sauce
• Broccoli Margherita Pizza

Total protein: 5 grams per 1 cup, cooked

One cup of cooked Brussels sprouts contains a ton of vitamins—150 percent of the recommended intake for vitamin C and 250 percent for vitamin K—plus fiber, protein and anti-inflammatory compounds. Whether roasted, sautéed, dusted with Parm or wrapped in bacon, they make a tasty (and healthy) addition to any meal.

Try it:

• Cacio e Pepe Brussels Sprouts
• Brussels Sprouts Skillet with Crispy Pancetta-Garlic Breadcrumbs
• Crispy Parmesan Brussels Sprout Bites
• Dorie Greenspan’s Maple Syrup and Mustard Brussels Sprouts
• Spicy Roasted Brussels Sprouts
• Brussels Sprouts Sliders
• Crispy Bacon-Wrapped Brussels Sprouts
• Brussels Sprouts Latkes

Total protein: 4 grams per 1 cup, cooked

This spring favorite might be known for making your pee smell weird, but keep eating: It’s packed with vitamins A, C, E, K, and B6, plus folate, iron, copper, calcium and fiber in addition to its high protein content. Want a new way to prepare it? Toss it into a salad with lots of stone fruit.

Try it:

• One-Pan Eggs with Asparagus and Tomatoes
• Asparagus Caesar Salad
• Asparagus Flatbread
• 20-Minute Burrata Salad with Stone Fruit and Asparagus

Total protein: 4 grams per 1 cup, cooked

Sweet, tender corn on the cob is full of protein and fiber, as well as essential B vitamins and minerals like zinc, magnesium and iron, so cash in when it’s in season. We like it as the star in a salad or blended into a creamy soup.

Try it:

• Spicy Corn Carbonara
• Corn and Tomato Salad with Feta and Lime
• Easy 5-Ingredient Corn Soup
• Corn Fritter Caprese with Peaches and Tomatoes

Total protein: 4 grams per 1 medium potato, cooked

All potatoes are secret protein powerhouses, but red potatoes specifically contain lots of fiber, iron and potassium in their skin. Aside from potato salad, try them alongside steak or baked into homemade “chips.”

Try it:

• Skillet Steak with Asparagus and Potatoes
• Loaded Baked Potato ‘Chips’
• Domino Potatoes
• Patatas Bravas with Saffron Aioli

Total protein: 3 grams per 1 cup, cooked

Since wild rice comes from a grass, it technically counts as a vegetable—a protein-rich one at that. It’s also rich in fiber, manganese, phosphorus, magnesium and zinc. Reap its benefits in a creamy soup or refreshing Buddha bowl.

Try it:

• Slow-Cooker Creamy Chicken and Wild Rice Soup
• Buddha Bowl with Kale, Avocado, Orange and Wild Rice

Total protein: 3 grams per 1 cup, sliced

Surprisingly, creamy avocado contains a decent amount of protein per serving. If you need more reason to chow down on that avo toast, it also contains a good amount of fiber, vitamin E, folate, potassium and B vitamins. Sneak it into a chocolate dessert for extra nutrients and a dreamy texture, or blend it into a dip or sauce for pasta.

Try it:

• Spaghetti with Avocado Pasta Sauce
• Spicy Avocado Hummus
• Baked Eggs in Avocado
• Avocado Rice
• Avocado Tahini Dip
• Avocado Chocolate Mousse

Total protein: 2 grams per 1 medium sweet potato, cooked

These root vegetables are an abundant source of beta-carotene and vitamin A in addition to their protein and fiber. They’re also rich in magnesium (which some studies have shown might help with anxiety), and downright delicious when roasted and stuffed into a taco or eaten on their own.

Try it:

• Roasted Sweet Potatoes with Sriracha and Lime
• Baked Sweet Potato Fries
• Oven-Roasted Sweet Potatoes with Crispy Chickpeas and Yogurt Sauce
• Spicy Sweet Potato Tacos