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Surprising sources of plant based protein

When we think of protein, meat, eggs, and dairy often come to mind. But did you know that many vegetables also contain protein? While they may not deliver as much per serving as animal-based foods or legumes, vegetables can still be an important part of a protein-rich, balanced diet, especially for vegetarians, vegans, or anyone looking to eat more plants.

Here’s a look at some plant-based protein sources, veggies,  and how to include them in your meals.

plant based protein

Posted on

09 July 2025
Veggies First

1. Spinach

Protein: 5.4 grams per cooked cup 
Spinach is more than just a source of iron. When cooked (which condenses its volume), spinach delivers a solid amount of protein. Add it to soups, pastas, or smoothies to boost both nutrition and protein.

2. Broccoli

Protein: 4.3 grams per cooked cup
This cruciferous vegetable is known for its fiber and antioxidants. But it also offers a good amount of protein for a veggie. Roast it, steam it, or stir-fry it for a satisfying side.

broccoli protein

3. Brussels sprouts

Protein: 4 grams per cooked cup
These mini cabbages are protein-packed and high in vitamin C and K. Roasting with a bit of olive oil and balsamic vinegar makes them delicious and nutritious.

4. Green peas

Protein: 8.6 grams per cooked cup
Green peas are one of the highest protein vegetables available. They're also a good source of fiber, vitamins, and minerals. Toss them into rice dishes, salads, or even blend them into soups.

5. Kale

Protein: 3.5 grams per cooked cup
This leafy green is rich in antioxidants and essential nutrients. When sautéed or added to soups, kale contributes a healthy dose of protein and texture.

6. Asparagus

Protein: 4.3 grams per cooked cup
Asparagus is a protein-supporting vegetable. It’s easy to prepare and pairs well with nearly any dish.

asparagus protein

How to maximize vegetable protein?

  • Combine with other plant proteins: Pair vegetables with legumes, grains, nuts, or seeds to create complete protein meals.
  • Cook them: Cooking many vegetables increases the density of nutrients and protein per cup.
  • Eat a variety: Different vegetables offer different amino acid profiles. variety helps ensure you get a broader range of nutrients.

While vegetables might not be the first food you think of when it comes to protein, they can absolutely play a supportive role in your daily intake, especially when combined with other plant-based proteins. Whether you’re vegan, vegetarian, or simply trying to eat healthier, these vegetables can help you build a nutrient-dense, protein-boosted plate.