7 Spring Vegetables That Are Packed With Protein—and How to Enjoy Them

We all need to eat protein every day (and ideally, every meal) for good health. So it's good to know that you're not limited to animal sources such as chicken, eggs, and fish. There are many vegetables with protein, which can provide a meaningful contribution to your daily intake. 

It's also worth focusing on seasonal options for the best quality and nutrients. This means adding more protein-containing spring vegetables to your plate. If you're not sure where to start, consider these top picks from registered dietitians.

Green Peas

"Green peas are an excellent option when thinking about protein-containing vegetables," says Isabel Balady, RDN, CDN. One cup contains an impressive 8.58 grams of protein, according to data from the USDA. "In addition to protein, green peas are rich in fiber, which supports digestive health, as well as phytonutrients that provide antioxidants and anti-inflammatory benefits," says Balady. "Peas also have a relatively low glycemic index, meaning they are less likely to cause large spikes in blood sugar," she notes.

How to Eat

• Balady enjoys spaghetti with green peas and prosciutto.
• Serve minted peas alongside your favorite entree.
• Prepare spinach and peas for a side dish rich in protein, fiber, and antioxidants.
• For a seasonal meal, try spring pea soup with asparagus and potatoes.
• Add peas to homemade pesto or make our recipe for pea pesto handkerchiefs.

Dark Leafy Greens

Leafy greens might not be associated with protein, but they're a surprising source. For example, one cup of boiled kale provides 3.47 grams of protein. The same serving of boiled spinach contains 2.97 grams. Additionally, vegetables like kale, spinach, and collard greens are some of the richest plant sources of antioxidants, which help protect against free radicals linked to cancer, heart disease, and diabetes, says Amy Moyer, MEd, RDN, LDN, CCMS. "They're also an excellent source of folate, [which is] essential for healthy cell growth and particularly important for women of childbearing age, as well as iron, vitamin A, and calcium for bone health."

How to Eat

• "Kale and spinach shine raw in salads or blended into a smoothie for a nutritional boost," says Moyer. 
• Sauté spinach with olive oil, bone broth, and garlic, Balady recommends.
• For a nutritious breakfast or lunch, make a mostly greens frittata.
• When cooking soups or stews, add a handful of greens during the last few minutes of cooking.

Asparagus

A springtime staple, asparagus is another vegetable that contains protein—about 2.95 grams per cup, according to data from the USDA. The same serving also contains nearly 3 grams of fiber, a nutrient most Americans don't get enough of each day, says Roxana Ehsani, MS, RD, CSSD, LDN. Plus, asparagus provides vitamin K, which is needed for heart and bone health, she notes. "It's also a good source of potassium, which supports heart health, and fiber, which keeps digestion running smoothly,” Moyer says.

How to Eat

• "Cook asparagus and puree into a soup," says Ehsani.
• "Roast it in the oven with a drizzle of olive oil, salt, and pepper, or steam it and finish with a squeeze of fresh lemon and a shower of parmesan," says Moyer.
• Moyer also suggests tossing asparagus into stir-fry.

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Artichokes

One medium boiled artichoke contains 3.47 grams of protein, according to the experts at the USDA. "Artichokes also contain inulin, a type of prebiotic fiber that helps support digestive health and regular bowel movements," Balady says. Plus, “artichokes contain folate, vitamin C, potassium, and phosphorus,” says Ehsani.

How to Eat

• Try boiled or baked artichokes with olive oil and lemon juice, Balady suggests.
• Prepare steamed artichokes with tarragon butter for a flavorful, spring-forward side dish.
• Artichokes are perfect for stuffing, as seen in our recipe for feta-and-dill-stuffed artichokes.
• Make a marinated-artichoke and green-bean pasta salad.

Broccoli

In one cup of broccoli, you'll get 2.57 grams of protein, along with other noteworthy nutrients. "It's particularly high in insoluble fiber, which promotes gastrointestinal health and helps prevent constipation," says Moyer. "Broccoli is also a reliable source of iron, which the body needs to transport oxygen, keeping energy levels up and the mind sharp," Moyer notes. Finally, broccoli is part of the cruciferous family, which is known for its antioxidants, anti-inflammatory, and anti-cancer benefits, says Ehsani.

How to Eat

• "Broccoli can be eaten raw, cooked, grilled, roasted or air-fried," Ehsani says.
• Add air-fried broccoli to a grain bowl, suggests Ehsani.
• Start your day with a broccoli frittata.
• "Serve it raw alongside a dip or hummus or toss it into a salad for crunch," says Moyer.
• "For something more elevated, roast florets with good olive oil and a generous handful of parmesan until deeply browned and crispy," Moyer says.
• Prepare vibrant-green broccoli curry for dinner.

Mushrooms

There are many types of mushrooms, but on average, one cup contains 2 grams of protein, says Ehsani. For example, one cup of sliced oyster mushrooms has 2.85 grams, while the same serving of sliced white mushrooms has 2.16 grams. To top it off, mushrooms that have been exposed to UV light are the only items in the produce department that contain vitamin D, according to Ehsani. This nutrient is an essential vitamin and supports bone, heart, and immune health, Ehsani says.

How to Eat

• The next time you make burgers, try replacing half the ground beef with mushrooms, suggests Ehsani.
• "They can be sautéed and stuffed into tacos," says Ehsani.
• "Mushrooms are sturdy and can hold up their shape when thrown on a grill," Ehsani says.
• Brighten up your next meal with balsamic mushrooms.
• Try making mushroom tortellini and arugula.

Beets

Beets offer 1.43 grams of protein per half cup, according to data from the USDA. The root vegetable also provides fiber and magnesium, "a mineral that helps regulate blood pressure and supports brain health," says Moyer. In fact, beets are so nutritious that they're often called a functional food, she notes. What's more, beets offer fiber and betalains, or powerful antioxidants that protect healthy cells.

How to Eat

• Roast beets and fold them into soups, grain bowls, or even muffins, says Moyer.
• Pickle beets and toss them with quinoa, leafy greens, and a light vinaigrette for an effortless weeknight salad.
• Make beet chips for a crunchy snack.