Top 7 High Protein Vegetables You Should Start Eating Today

High Protein VegetablesWe all know that protein is an essential part of a healthy diet, but are there high protein vegetables?

Where do you find them? Unfortunately, when you're eating a high protein diet, it can be easy to lose out on a lot of the micronutrients that come with vegetables and fruits.

Why Are High Protein Vegetables Important?

Vegetables contain phytochemicals that science cannot re-create.

The purple in an eggplant, the red in onion, and the orange in a bell pepper are all different micronutrients that we can see. These nutrients are why it's crucial for us to incorporate significant amounts of vegetables and tour diet.

The problem with plants is that most of us don't know which ones have high protein and which ones are mainly water. Below is a list of seven high protein vegetables that you should start eating today.

1. Peas

Most people think of peas, and they think of the machine disgusting canned peas. Fresh peas are fantastic and when served in a variety of ways are satisfying to eat.

One of my favorite ways to eat this protein packed vegetable is after it's been cold and topping a salad. When incorporating more vegetables into your diet sometimes you have to think outside the box.

Peas1  Cup Boiled: 118 calories

Calories from Protein: 32

Percent Calories from Protein: 27.11%

  • Protein: 8g
  • Fiber: 7g
  • Sugar: 8g
  • Fat: 0.6g

2. Cauliflower

Cauliflower is getting an excellent reputation lately as it has become a rice substitute. A lot of people will mince the cauliflower, steam and dry it; then use it instead of rice in their recipes.

Cauliflower can be in raw, steamed, sautéed and any other way you can think.

One of the best things that I have used cauliflower for is as a crust in a low-carb pizza. Low-carb pizza is probably the most amazing food I have ever eaten that I don't have to feel guilty about eating.

And it is also a high protein vegetable.

1 cup chopped: 27 calories

Calories from Protein: 8.4

Percent Calories from Protein: 31.11%

  • Protein: 2.1g
  • Fiber: 2.1g
  • Sugar: 0g
  • Fat: 0.3g

3. Kale

Kale chips are lightly oiled pieces of kale slowly roasted to a crisp in the oven.

The problem when you put oil on vegetables is they are adding a lot of trans fats and saturated fats. Also, you tend to put salt on kale chips. So if you're looking for super healthy kill chips may not be the way to go.

Blended in a smoothie. Let's face it anything tastes great when blended with a bunch of bananas and strawberries, even this high protein vegetable.

Kale high protein1 Cup Raw Chopped: 33 calories

Calories from Protein: 11.6

Percent Calories from Protein: 35.15%

  • Protein: 2.9g
  • Fiber: 1.3g
  • Sugar: 0.0g
  • Fat: 0.5g

4. Edamame

This bean makes an excellent snack food. Roasted Edamame is fantastic to keep in the car for on the go snacking. The best is that it is a well-balanced food. Containing a ton of fiber, and healthy fats alongside the protein.

1 Cup Cooked: 189 calories

Calories from Protein: 68

Percent Calories from Protein: 35.97%

  • Protein: 17 g
  • Fiber: 8 g
  • Sugar: 3.4 g
  • Fat: 8 g

5. Spinach

Spinach is a versatile vegetable and gets featured in a variety of recipes. One of the simplest ways to eat spinach is a simple spinach salad. Or you can eat the high protein vegetable like Popeye did and just open a can.

Spinach high protein vegetables1 cup: 7 calories

Calories from Protein: 3.6

Percent Calories from Protein: 51.42%

  • Protein: 0.9g
  • Fiber: 0.7g
  • Sugar: 0.1g
  • Fat: 0.1g

6. Mushrooms

I don't know a lot of people who can just sit down and eat mushrooms on their own. But mushrooms are great when added to other foods. I like adding mushrooms into pasta sauces, hamburgers, and even salads. With over half the calories of a mushroom coming from protein, it's a powerhouse food.

I like adding mushrooms into pasta sauces, hamburgers, and even salads. With over half the calories of a mushroom coming from protein, it's a powerhouse food.

1 cup pieces or slices: 16 calories

Calories from Protein: 8.8

Percent Calories from Protein: 55%

  • Protein: 2.2g
  • Fiber: 0.7g
  • Sugar: 1.4g
  • Fat: 0.2g

7. Watercress

This Asian vegetable isn't used much in American cooking unless we are making stir fry. It is a great way to add protein to your salads and other dishes. This vegetable is over 80% protein. Who knew that such high protein vegetables existed?

1 cup chopped: 4 calories

Calories from Protein: 3.2

Percent Calories from Protein: 80.00%

  • Protein: 0.8g
  • Fiber: 0.4g
  • Sugar: 0.1g
  • Fat: 0.0g

No matter which high protein vegetable you use to make your diet a powerhouse of nutrition, you are sure to see the difference on a veggie powered day.

 

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