Swich | Blog - 7 protein-packed veggies you can easily incorporate

7 protein-packed veggies you can easily incorporate into your diet (recipes included!)

You may be surprised to learn that some veggies contain protein. It’s true! 

In this post, we've ranked some of our fave veggies in descending order according to how much protein they contain. Then, we’ve suggested some yummy Swich recipes that feature these veggies as a starring ingredient. 

But first, check out this infographic showing the protein content for a number of popular veggies (and one fruit…we see you, avocado!😉)

Swich High Protein Vegetables infographic

7 great sources of veggie protein 

1. Green Peas

Veggie Protein Content: about 8 grams per cup

Japanese-Style Katsu Curried Vegetables

Recipes that incorporate protein-packed peas: 

2. Corn

Veggie Protein Content: about 5 grams per cup

Mexican Fried Corn Pasta Recipe

Recipes that incorporate protein-packed corn:

3. Spinach

Veggie Protein Content: about 5 grams per 1-cup cooked, or 2.9 grams per 100 grams raw.

Swich Edamame-Spinach Hummus Recipe

Recipes that incorporate protein-packed spinach:

4. Asparagus

Veggie Protein Content: about 4 grams per cup

Swich Edamame & Roasted Shiitake Mushroom Gyozas

Recipes that incorporate protein-packed asparagus:

5. Potatoes

Veggie Protein Content: about 4 grams per medium baked potato 

Potato, Pepper & Corn Hash

Recipes that incorporate protein-packed potatoes: 

6. Brussels Sprouts

Veggie Protein Content: about 4 grams per cup

Brussels Sprouts with Miso Sesame Sauce

Recipes that incorporate protein-packed Brussels sprouts: 

Brussels Sprouts with Miso Sesame Sauce

7. Avocado

Veggie Protein Content: about 4 grams per cup 

Tofu Sofrita Bowl

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Tags: Plant Based Lifestyle Plant Based Cooking Plant Based Nutrition
Leave a Comment

Tami C. ( 7mo ) – Thanks so much for the lesson on protein rich veggies

Swich C. ( 7mo ) – You’re so welcome! Let us know which of these recipes is your favorite! :)

Nomalunisa W. ( 7mo ) – I like that one of the 5 potatoes because I can practice it and it’s not hard to find them for a start

Swich C. ( 7mo ) – Please let us know what you think of the recipe when you try it! :)

Michele S. ( 7mo ) – Thanks for sharing. Though I don’t think I would probably eat 1 cup of avocado for 4 grams protein. Though I will continue to include. I guess every gram counts. And I will try the Burrito Bowl – all the sources of protein in 1 bowl.

Swich C. ( 7mo ) – You’re welcome! Keep us posted on what you think of the Burrito Bowl when you try it :)

Arnita W. ( 6mo ) – Love this

Swich C. ( 6mo ) – Which of these recipes do you plan on trying first? :)

Campbell L. ( 6mo ) – I like #1,2, 5 &6. My question is can the potatoes be leached first than roasted to complete this meal.

Joe G. ( 6mo ) – If you are referring to the Katsu curry, I would not pre-boil the potatoes. Simmering them in the sauce will help flavor the potatoes as they cook. Hope this helps.

Disciplemaking M. ( 1mo ) – This food looks so nice. I was eat , its so delicious and tasty. https://catalyticministries.com/