Meal And Snack Ideas Using The 6 Highest Protein Vegetables
When it comes to getting your daily protein, meat, eggs and tofu aren’t your only options. Did you know some vegetables actually contain protein? Wondering which ones are the highest protein vegetables? These vegetables pack a surprising protein punch:
1. Potatoes
How much: 4 grams of protein in 1 medium white potato.
Forget what you may have heard about potatoes being basically void of nutrition. It’s simply not so. In the vegetable world, potatoes are tops for protein. They offer more than anything else. We get that classifying potatoes as a vegetable may have some folks wondering, “are they?” Don’t worry, we did our homework. Regardless of how you classify them, potatoes are good for you. Not only are they one of the highest protein vegetables, potatoes also offer 20 percent of the daily-recommended value of potassium.
Here’s a magical way to eat them: Ultra Crispy Smashed Potatoes from Recipe Tin Eats.
2. Spinach
How much: 3 grams of protein per ½ cup of spinach.
Is it really a surprise to see Popeye’s favorite on this list? Of course, spinach is high in protein. If you weren’t in the know, we bet those cartoons make a little more sense now. The secret with spinach is you have to cook it to get the most protein. If you do that, eating a whole cup in a recipe like this, is really quite easy.
Our favorite way to eat spinach: Vegan Creamed Spinach from The Veg Life.
3. Corn
How much: 2.5 grams of protein per ½-cup serving of corn.
We’re down with any excuse to eat more sweet corn. While corn sometimes also gets a bad rap for being not-so-nutritious, we know it’s got good-for-you cred. In addition to offering protein, corn is also a good source of vitamin C, magnesium and B vitamins. Ok, maybe we are just looking for reasons to eat more. If you, like us, can’t get enough, these 31 days of sweet corn recipes ought to put a smile on your face. Make sure you buy organic to avoid eating something genetically modified.
4. Broccoli
How much: 2 grams of protein per ½-cup serving of broccoli.
Eat your trees. Not only is broccoli a good source of fiber, and a known-cancer preventer, it’s also a good source of protein. Like it’s friend spinach, the secret to getting the most nutrition from broccoli is to cook it first.
Here’s a fancy way to eat broccoli: Caramelized Broccoli with Garlic from Food and Wine.
5. Avocado
How much: 2 grams of protein per ½ avocado
Given their also stellar monounsaturated fat content, it’s no surprise that avocados are so satiating. Fat plus protein is the winning combination for stabilizing blood sugar levels and sustaining energy. You know what they say, “an avocado a day keeps the doctor away.” Ok, yeah, that’s just us but we believe it.
This is our latest obsession: Spicy Cucumber-Avocado Soup from Epicurious.
6. Brussels Sprouts
How much: 2 grams of protein per ½-cup serving of brussels sprouts.
Whether you’re a Brussels fan or not, there’s no denying these “baby cabbages” are nutritional rock stars. In addition to being one of the highest protein vegetables, brussels sprouts are a good source of fiber, vitamins A and B6, thiamin, folate, potassium, and manganese, as well as copper, calcium, and iron. Whoa! That alone is a good reason to give them another go if they don’t top your fave list.
Here’s a fail-proof way to fall in love: Brussels Sprouts Chips from Delish.
