22 High-Protein Plant-Based Foods Experts Recommend

These vegetables, legumes, and grains will keep you full and energized.

Published on Mar. 5, 2026

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Eating enough protein is crucial for maintaining a healthy metabolism, energy levels, and muscle mass. While animal proteins are common sources, there are many high-protein plant-based foods that can also meet your protein needs. Experts recommend incorporating a variety of whole, unrefined plant-based proteins like edamame, lentils, chickpeas, and broccoli into your diet to get essential amino acids, vitamins, and minerals.

Why it matters

As more people adopt plant-based diets, it's important to understand how to get sufficient protein from non-animal sources. This list of high-protein vegetables, legumes, and grains provides a variety of nutritious options to help people meet their protein goals through a plant-based lifestyle.

The details

The experts note that there's no strict definition of a "high-protein vegetable," but certain plant-based foods stand out. According to FDA guidelines, adults should aim for 50 grams of protein per day, with 15-20 grams per meal. The list includes protein-rich options like edamame, lentils, chickpeas, spinach, broccoli, and mushrooms that can be easily incorporated into a variety of dishes.

  • The article was published on March 5, 2026.

The players

Diana Sugiuchi

A registered dietitian nutritionist and the founder of Nourish Family Nutrition Therapy.

Jerlyn Jones

A registered dietitian nutritionist based in Atlanta.

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What they’re saying

“Of course it's possible to get all of the protein you need from a plant-based or vegan diet, but it takes some planning to make sure you're getting essential amino acids and vitamins and minerals, particularly B vitamins and iron.”

— Diana Sugiuchi, Registered Dietitian Nutritionist (Prevention)

“Choose whole, unrefined foods, such as soybeans in the form of tofu, to boost protein intake.”

— Jerlyn Jones, Registered Dietitian Nutritionist (Prevention)

The takeaway

This list of high-protein plant-based foods provides a diverse range of nutritious options for people looking to increase their protein intake through a vegetarian or vegan diet. Incorporating these versatile ingredients into meals can help ensure you meet your protein needs while enjoying a variety of delicious, plant-based dishes.