9 of the Best Protein-Rich Vegetables, According to Nutrition Experts
Protein is often associated with animal-based foods such as meat, fish, and eggs, but a growing body of nutrition research, and expert consensus, confirms that vegetables and legumes can also deliver impressive amounts of this essential nutrient. For those following a plant-based lifestyle, reducing meat intake, or simply looking to diversify their meals, protein-rich vegetables offer a nutritious, versatile, and flavorful solution.
From legumes to leafy greens, these vegetables not only support muscle health and satiety but also provide fiber, vitamins, minerals, and antioxidants that promote overall wellness. Below, nutrition experts highlight nine of the best vegetables to eat for protein, along with practical, delicious ways to enjoy them at home.
Edamame
Young soybeans, known as edamame, are among the most protein-dense vegetables available. One cup of cooked edamame delivers approximately 18 grams of protein, making it a standout choice for plant-based eaters. According to Connie Elick, MS, RD, edamame is also rich in fiber and heart-healthy omega-3 fatty acids.
How to enjoy it:
Edamame can be boiled or roasted and seasoned for a satisfying snack, blended with cottage cheese and herbs for a creamy dip, or tossed into stir-fries and grain bowls for an easy protein boost.
Lentils
Lentils are nutritional powerhouses, providing 18 grams of protein per cup cooked. Natalie Allen, RD, notes that they’re also rich in B vitamins, magnesium, zinc, potassium, and fiber, while offering anti-inflammatory benefits. Lentils are also a valuable source of iron, essential for oxygen transport in the body.
How to enjoy them:
Lentils can be added to soups, salads, chilis, and veggie burgers, slow-cooked into hearty stews, or substituted for meat in nachos and casseroles for a satisfying plant-based twist.
Fava Beans
With nearly 13 grams of protein per cup cooked, fava beans deliver both flavor and nutrition. Allen highlights their antioxidant content, as well as their supply of manganese, copper, and folate, nutrients essential for cellular health.
How to enjoy them:
After removing their tough pods, fava beans can be boiled or roasted, tossed into pasta and soups, or blended into a smooth dip served with crackers, pita, or fresh vegetables.
Green Peas
Often underestimated, green peas offer about 8 grams of protein per cup cooked, along with vitamin C and zinc, key nutrients for immune health and wound healing, according to Elick.
How to enjoy them:
Green peas blend seamlessly into casseroles, stews, and pasta dishes. They can also be transformed into a vibrant pea hummus or paired with beans and a light lemon sauce for a refreshing pasta salad.
Pinto Beans
A staple in many cuisines, pinto beans supply approximately 15 grams of protein per cup cooked. They’re also high in fiber, folate, and potassium, supporting heart and digestive health.
How to enjoy them:
Pinto beans work beautifully in whole-grain burritos, veggie burgers, and rice bowls. Paired with cilantro-lime rice, they form a filling, protein-rich meal.
Artichokes
Artichokes offer a modest but meaningful 5 grams of protein per cup cooked, alongside fiber, antioxidants, potassium, and magnesium. Allen notes they’re also rich in copper and folate, making them especially beneficial during pregnancy.
How to enjoy them:
Artichokes can be served in salads, stuffed with herbs and cheese, or incorporated into tangy pasta salads for a refined yet approachable dish.
Chickpeas
Best known as the base for hummus and falafel, chickpeas contain nearly 15 grams of protein per cup cooked, says Elick. They also provide magnesium and calcium for bone and muscle health.
How to enjoy them:
Chickpeas can be roasted for a crunchy snack, added to soups and salads, mashed into spreads for sandwiches, or blended into dips, both classic and creative.
Mung Beans
Mung beans pack about 14 grams of protein per cup cooked and are rich in antioxidants and fiber, according to Allen.
How to enjoy them:
They cook quickly in a pressure cooker or on the stovetop and can be added to stir-fries, salads, soups, or rice dishes for a nutrient-dense addition.
Brussels Sprouts
While lower in protein than legumes, Brussels sprouts still contribute approximately 2 grams of protein per half-cup serving, along with fiber, antioxidants, and vitamin K. Allen notes they also contain compounds that help combat inflammation.
How to enjoy them:
Roasted Brussels sprouts with balsamic glaze, shredded raw in salads, or sautéed with olive oil and lemon make flavorful and nutrient-rich side dishes
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Incorporating protein-rich vegetables into your meals is an effective way to support nutrition, variety, and sustainability. Whether blended into dips, roasted to perfection, or folded into hearty mains, these vegetables prove that plant-based protein can be both powerful and delicious.
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