10 Vegetables with Protein (Plus Easy Recipes to Make with Them)

Incorporating vegetables with protein is easier than you think. When I’m making dinner, I’m usually thinking about what will taste good together, not doing math over a head of broccoli. Still, it’s handy to know which vegetables bring a little extra protein to the plate.

Edamame and green peas lead this list. Broccoli, Brussels sprouts, spinach, and the others contribute smaller amounts that can add up across a meal. They also bring different flavors and textures, which is a good reason to keep them in rotation.

10 Vegetables with Protein and Easy Ways to Eat Them

One clarification before we get to the good stuff: a vegetable can provide a high share of its calories from protein while supplying only a few grams in a normal serving. That doesn’t mean spinach or mushrooms provide more protein than a serving of beef. Use these vegetables alongside other protein foods when you want a more substantial meal. USDA FoodData Central is the best place to check a specific food and preparation method, since raw and cooked amounts differ.

Which vegetables have the most protein?

These approximate amounts per 100 grams make the vegetables easier to compare. Peas and edamame are listed cooked; the other foods are listed raw. A 100-gram portion is not the same as a cup, and actual amounts vary by product and preparation. Use the table as a shopping guide, not as the calculated nutrition for a finished recipe.

A Closer Look at Vegetables with Protein

1. Edamame

If you want the biggest protein contribution from this list, start with edamame. Buy it shelled for quick meals or in the pod for a snack. It works especially well with crunchy vegetables and a punchy dressing.

Try it on Call Me PMc: Edamame Salad or Easy Healthy Pasta and Veggies. The pasta post specifically suggests adding edamame.

2. Green peas

A bag of frozen peas is one of my favorite shortcuts. They cook quickly, add color, and slip into pasta or soup without creating another side dish to wash up after dinner. They also bring more protein to a typical portion than most nonlegume vegetables here.

Try it: Add peas to Easy Healthy Pasta and Veggies, which features peas, corn, and broccoli.

3. Brussels sprouts

Brussels sprouts are best when they get some color. Roast or air-fry them until the cut sides and outer leaves brown, then finish with a little seasoning you love. They make a satisfying side for a sandwich dinner.

Try it: Air Fryer Smashed Brussels Sprouts.

4. Artichokes

Artichoke hearts are an easy pantry or freezer addition to dinner. Drain jarred or canned hearts well if you’re adding them to a skillet dish. They’re particularly good with spinach.

Try it: One Pan Spinach Artichoke Orzo is a meatless main or side. For a heartier dinner, there’s Spinach Artichoke Chicken Pasta Bake.

5. Mushrooms

Mushrooms won’t replace the protein in a serving of meat, but they add savory flavor that makes a vegetable-heavy meal feel substantial. Give them room in the skillet so they brown instead of steam. Then tuck them into a sandwich, spoon them over toast, or add them to pasta.

6. Spinach

Spinach is the vegetable I reach for when dinner needs something green and I have about two minutes to make it happen. A handful wilts quickly into soup or a warm skillet. Keep in mind that a small handful of raw spinach weighs much less than 100 grams, so its protein contribution will be modest.

Try it: Spinach Goat Cheese Strata combines spinach with bread for a make-ahead brunch or lunch. One Pan Spinach Artichoke Orzo is another easy option.

7. Broccoli

Broccoli is easy to work into meals you already make. Roast it for dinner, add it to pasta, or use it to make a simple lunch more interesting. It’s useful for more than its protein number: you’re getting a vegetable on the table that people will actually eat.

Try it: Easy Healthy Pasta and Veggies or Mediterranean-Inspired Broccoli Tzatziki Flatbread.

8. Arugula

Arugula adds a peppery bite to sandwiches and salads. Its protein per 100 grams looks interesting on a chart, but a typical sandwich uses far less than that. Choose it for the flavor, with a little protein as a bonus.

Try it: Use arugula with the greens in Pork Tenderloin Sliders with Bourbon Peach BBQ Sauce.

9. Asparagus

Asparagus needs little fuss: cook it until tender, add seasoning, and serve. It pairs naturally with eggs, chicken, or a sandwich lunch.

Try it: IP Parmesan Asparagus for a quick side.

10. Cauliflower

Cauliflower is mild enough to take on bold sauces and seasonings. Roast it for dinner or make it the centerpiece of a meatless meal. Like broccoli, it contributes some protein, but the rest of the plate matters if protein is your goal.

Try it: Baked General Tso’s Cauliflower.

Turn these vegetables with protein into an easy dinner

The simplest approach is to pick a vegetable, add a more concentrated protein food, and serve something you’ll enjoy eating with it. Think edamame in a pasta salad, spinach with eggs, or broccoli alongside chicken. Protein helps the body build and maintain tissues, including muscle and skin; needs vary with factors such as body size, age, and activity. A vegetable alone doesn’t promise muscle gain or weight loss.

For soup nights, stir peas, spinach, or broccoli into a soup that suits them and serve Homemade French Baguettes on the side. For sandwich night, add arugula or browned mushrooms to the sandwich and make Brussels sprouts or asparagus your side. The baguette post already points readers toward several Call Me PMc soups, making it a useful link for anyone planning a full meal.

Vegetables with Protein Frequently asked questions

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