Believe it or not, eating vegetables can help you build muscle. Veggies are known for their vitamins, minerals, antioxidants and fiber, but some of them also contribute plant-based protein to the diet.
According to the newly proposed 2025–2030 Dietary Guidelines for Americans, increasing your plant intake is important. These healthy eating recommendations encourage all Americans to increase their intake of dried beans, whole grains, fruits, vegetables and nuts. A simple way to do this is to replace some of the animal products in your diet with high-protein veggies.
While the protein in these veggies may seem small compared to animal foods, every gram counts toward your daily allotment. Most people need at least 20 grams of protein per meal, and including various protein sources is a good way to reach that goal.
Mix and match these veggies with other protein sources, like beans, legumes, seeds, nuts, eggs, fish or poultry, for a well-balanced protein-packed meal.
Potatoes
1 medium potato, 4 grams of protein
This starchy tuber is known for being full of carbs, and it has one of the highest protein counts of any veggie. A medium white potato has 4 grams of protein, plus potassium, vitamin C and fiber. Studies show that potatoes benefit heart health, gut health and even appetite control.
Microwave a baked potato for a quick and healthy side to accompany a main dish. Or, use potatoes as a vehicle for stuffing with protein-packed ingredients, like shredded chicken, black beans or cheese.
Broccoli
1 cup chopped broccoli, 3 grams of protein
As one of the most popular veggies, broccoli is a plant you can always feel good about eating. With plenty of fiber and protein, broccoli is one of the most filling foods. Broccoli also has plant compounds called glucosinolates that have anticancer effects, according to the National Cancer Institute.
There are a multitude of ways to use broccoli, from roasting it in the oven and serving it alongside the main dish, to grating it raw into a salad.
Brussels sprouts
1 cup of Brussels sprouts, 3 grams of protein
This variety of cabbage has soared in popularity in recent years. Like broccoli, Brussels sprouts are a cruciferous veggie that adds some protein to your diet. Brussels sprouts have vitamin C, vitamin K, fiber, antioxidants and other beneficial plant compounds.
Whip up healthy and crispy golden brown Brussels sprouts in the air fryer, or make Brussels sprouts the star of the show in this warm winter salad.
Asparagus
1 cup of asparagus, 3 grams of protein
Asparagus is an overlooked spring veggie with vitamin A, folate and fiber and a dash of protein. Vitamin A contributes to eye health and folate plays a role in fetal development and healthy pregnancy.
Pair asparagus with bright citrus in this completely plant-based tofu dish or mix it into a simple spring breakfast tart.
Artichokes
1 medium artichoke, 4 grams of protein
Artichokes may not be on your daily menu, but they should definitely be in the rotation. They are rich in prebiotic fiber, which promotes the growth of probiotics (good bacteria) in the gut. A flourishing gut is crucial for immunity and brain health.
Cooking an artichoke from scratch is tricky, but luckily canned and jarred options are widely available. Chicken scaloppine with canned artichoke is a savory and satisfying main dish with plenty of protein. If you’re in the mood for comfort food, use artichokes in a lightened up cheesy dip.
Corn
1 medium ear of corn, 3 grams of protein
Corn gets a bad rap, but it actually has protein and fiber, two nutrients that help keep you full. Not to mention that corn is sweet and satisfying and has beneficial nutrients, like vitamin C and magnesium.
Corn on the cob is a delicious side dish in the summer, but you can also use canned or frozen corn all year round. Whip up a hearty corn chowder to warm you up this winter.