Protein is essential for building muscle, boosting metabolism, and supporting overall body function. But you don’t have to rely on meat, eggs, or dairy to meet your daily protein needs. These eight plant-based foods are surprisingly high in protein and loaded with additional health benefits. Whether you’re vegan, vegetarian, or just plant-curious, these powerhouses deserve a regular spot on your plate.
1. Chickpeas – 21.3g Protein per 100g (Dried)
Chickpeas are a nutrient-dense legume that delivers a hefty dose of protein, fiber, and iron. They also help stabilize blood sugar and keep you feeling full longer. Their subtle taste makes them a versatile ingredient for both savory and sweet dishes.
Try it in:
- Hummus: Blend with tahini, lemon, and garlic for a creamy spread.
- Roasted snacks: Season and bake for a crunchy alternative to chips.
- Curries and stews: Add richness and protein to any hearty dish.
- Chickpea pancakes or fritters: Use chickpea flour for a protein-rich breakfast or snack.
2. Edamame – 18.4g Protein per Cup (Prepared from Frozen)
Edamame, or young soybeans, are a complete protein, meaning they provide all nine essential amino acids. They’re also packed with folate, vitamin K, and antioxidants like isoflavones, which support heart and bone health.
Try it in:
- Simple steamed edamame: Just add a sprinkle of sea salt.
- Edamame salad: Combine with corn, tomatoes, and vinaigrette.
- Asian-style stir-fry: Mix with noodles, tofu, and veggies.
- Mashed edamame dip: A green twist on hummus with lemon and herbs.
3. Lentils – 17.9g Protein per Cup (Boiled)
Lentils are one of the most affordable, accessible sources of plant-based protein. They’re high in iron, folate, magnesium, and polyphenols, which may help reduce inflammation. Bonus: they cook in just 15–20 minutes—no soaking required.
Try it in:
- Lentil soup: A warm, comforting bowl that’s high in fiber.
- Lentil salad: Pair with roasted veggies and a lemon-tahini dressing.
- Lentil tacos or sloppy joes: A satisfying meatless twist.
- Shepherd’s pie: Use lentils in place of ground meat for a hearty, protein-packed version.
4. Pinto Beans – 15.4g Protein per Cup (Boiled)
These speckled beans are a fiber-filled favorite in Latin American cuisine. Rich in protein, magnesium, and antioxidants, pinto beans support heart health and gut health.
Try it in:
- Refried beans: Mashed and seasoned, perfect for tacos and burritos.
- Chili: Combine with tomatoes, peppers, and spices.
- Bean dip: Blend with garlic, lime, and cumin for a creamy party dish.
- Rice & beans bowl: A budget-friendly, complete-protein combo.
5. Broccoli – 4.28g Protein per Medium Stalk (Boiled)
Broccoli is often praised for its fiber and vitamin C, but it’s also one of the most protein-rich vegetables. It’s low in calories and rich in plant compounds like sulforaphane, which may have cancer-protective properties.
Try it in:
- Roasted broccoli: Toss with olive oil, garlic, and lemon.
- Broccoli stir-fry: Pair with tofu, edamame, and soy sauce.
- Broccoli soup: Blend with cashews or potatoes for creaminess.
- Broccoli slaw: A crunchy, protein-rich salad with a zesty dressing.
6. Avocado – 4.02g Protein per Medium Avocado
Avocados are known for their heart-healthy monounsaturated fats, but they also contain a decent amount of protein, along with potassium, magnesium, and fiber. They help keep you full and can enhance the absorption of fat-soluble vitamins.
Try it in:
- Avocado toast: Top with hemp seeds or crushed chickpeas.
- Smoothies: Blend into fruit smoothies for creaminess and extra protein.
- Avocado chocolate pudding: A nutritious dessert option.
- Grain bowls: Add sliced avocado for richness and healthy fat.
7. Mung Beans – 14.2g Protein per Cup (Boiled)
Mung beans are small, green legumes often used in Indian and Asian cuisines. They’re rich in protein, fiber, B vitamins, and antioxidants. Mung beans are also easy to digest and can help reduce LDL cholesterol levels.
Try it in:
- Khichdi (Indian rice and mung stew): Comfort food with spices.
- Mung bean soup: A light, cleansing dish in many cultures.
- Sprouted mung beans: Add to salads, wraps, and sandwiches.
- Savory pancakes: Combine soaked mung beans with garlic and spices.
8. Quinoa – 8.14g Protein per Cup (Cooked)
This gluten-free ancient grain is a complete protein and also rich in fiber, magnesium, and iron. It has a slightly nutty flavor and a fluffy texture that works well in just about everything.
Try it in:
- Quinoa salad: Mix with beans, veggies, and vinaigrette.
- Stuffed bell peppers: Fill with quinoa, beans, and spices.
- Quinoa breakfast bowls: Add almond milk, berries, and nuts.
- Grain burgers: Use as a protein base for patties.
Final Thoughts
Plant-based protein doesn’t have to be boring or hard to find. From creamy avocados to hearty legumes like lentils and mung beans, there are endless delicious ways to hit your protein goals without relying on animal products. Try mixing and matching these foods into your weekly meals—you’ll fuel your body and your taste buds at the same time.
