Protein isn't just for meat-eaters—it's essential for everyone, including those who follow plant-based diets.

If you're looking to up your protein intake through vegetables, you'll be glad to know that many veggies pack a decent amount of this vital nutrient.

Whether you're building muscle, recovering from illness, or simply looking to feel more energized, adding high-protein vegetables to your meals can make a significant difference. Let's dive into some of the best plant-based sources of protein.

1. Edamame: Protein-Packed and Versatile

Edamame, or young soybeans, are one of the best plant-based sources of protein you can find. Just half a cup of edamame provides around 9 grams of protein, making it a top contender in the high-protein vegetable category. These little green powerhouses are also rich in fiber, vitamins, and minerals.

Not only are they a great snack, but you can also incorporate edamame into various dishes like stir-fries, salads, and even soups. For a quick snack, steam them and sprinkle with a little sea salt, or toss them with olive oil and lemon for a zesty twist.

Tip: For a balanced meal, combine edamame with other vegetables and grains, like brown rice or quinoa, for a protein-packed bowl.

2. Spinach: A Nutrient-Dense Green

Spinach isn't just for your iron intake—it's also a solid source of protein. One cup of cooked spinach provides around 5 grams of protein. While it might not have as much protein as edamame, it's still an excellent addition to your diet, especially when combined with other protein-rich vegetables.

Spinach is incredibly versatile and can be used in everything from smoothies and omelets to salads and pasta dishes. Its mild flavor pairs well with both savory and sweet dishes, making it easy to sneak into meals.

Tip: For an extra protein boost, add some beans or seeds to your spinach-based salad or smoothie.

3. Kale: Packed with Protein and Antioxidants

Kale is another green vegetable that provides a good amount of protein. A cup of cooked kale has around 3 grams of protein, plus a wealth of antioxidants like vitamin C, vitamin A, and various flavonoids. These antioxidants help reduce inflammation, promote healthy skin, and support the immune system.

Kale's hearty texture makes it a great addition to salads, soups, and smoothies. You can also use it as a base for a nutrient-dense green smoothie by blending it with fruits like bananas and berries.

Tip: For a quick protein-packed snack, make kale chips by tossing kale leaves with olive oil and your favorite spices, then baking them until crispy.

4. Broccoli: A Cruciferous Protein Source

Broccoli is often celebrated for its high vitamin C content, but it also delivers a surprising amount of protein. Just one cup of cooked broccoli provides about 4 grams of protein. It's also loaded with fiber, calcium, and antioxidants, which support digestive health and strengthen your bones.

Broccoli is easy to incorporate into your diet. Whether you steam it, stir-fry it, or add it to casseroles, it's a great way to sneak in some extra protein.

Tip: Try roasting broccoli with a drizzle of olive oil, garlic, and a sprinkle of Parmesan cheese for a simple yet delicious side dish.

5. Brussels Sprouts: Small But Mighty

Don't let their small size fool you—Brussels sprouts are packed with nutrients, including protein. One cup of cooked Brussels sprouts contains around 4 grams of protein. They're also high in fiber and rich in vitamins K and C, which help with blood clotting and immune function.

Roasting Brussels sprouts with olive oil and seasoning is a quick and tasty way to enjoy them, but you can also add them to stir-fries or toss them into salads for a protein boost.

Tip: For a fun twist, try shredded Brussels sprouts sautéed with garlic, shallots, and a dash of balsamic vinegar.

6. Peas: A Versatile Protein Source

Peas are often overlooked, but they are a great source of plant-based protein, providing around 8 grams per cup when cooked. Peas are also rich in fiber and various vitamins and minerals, including B vitamins, which help with energy production.

You can enjoy peas in soups, stews, salads, or simply as a side dish. They cook quickly and easily, making them a great addition to any meal.

Tip: For a delicious side dish, sauté peas with garlic and a little butter or olive oil, and finish with a sprinkle of fresh mint for added flavor.

7. Artichokes: The Protein Powerhouse

Artichokes may not be the first vegetable you think of when you hear "protein," but they're surprisingly packed with it. One medium artichoke contains around 4 grams of protein, along with a generous amount of fiber and antioxidants.

Artichokes are perfect for stuffing, grilling, or steaming. You can enjoy them as a snack, add them to salads, or make a flavorful dip by blending cooked artichokes with garlic, lemon, and olive oil.

Tip: To prepare artichokes, trim the leaves and steam them. Serve with a tangy dipping sauce like lemon-garlic butter or balsamic vinegar.

8. Sweet Corn: A Surprisingly Protein-Rich Veggie

Sweet corn is often thought of as a starch, but it also contains a decent amount of protein—about 4 grams per cup. In addition to protein, corn provides fiber and essential vitamins like B vitamins, which support energy production.

Corn is a versatile vegetable that can be added to salads, soups, or even made into cornbread.

It's also great on its own as a side dish, grilled or boiled with a sprinkle of salt and pepper.

Tip: Mix corn with black beans, cilantro, and a squeeze of lime for a simple, protein-packed side dish.

9. Mushrooms: A Plant-Based Protein Source

While mushrooms aren't technically vegetables, they're often grouped with them in culinary terms, and they offer a surprising amount of protein. Depending on the type, mushrooms can contain between 3-5 grams of protein per cup. They're also low in calories and packed with essential nutrients like B vitamins and potassium.

Mushrooms add a savory umami flavor to any dish and are great in stir-fries, salads, soups, and even pasta sauces.

Tip: Try grilling or roasting mushrooms with a little olive oil and herbs for a delicious side dish or topping for salads and sandwiches.

Final Thoughts

Including high-protein vegetables in your diet is an easy and delicious way to boost your protein intake, especially if you're following a plant-based diet. From the protein-packed edamame to the fiber-rich Brussels sprouts, there's a veggie for everyone to enjoy.

By combining these protein-rich vegetables with other healthy foods, you can create meals that are not only nutrient-dense but also satisfying and flavorful. So, go ahead and load up your plate with these veggie powerhouses—you'll be doing your body a big favor!