Believe it or not, eating vegetables can help you build muscle. Veggies are nutrition powerhouses, with vitamins, minerals, antioxidants and fiber, and some even contain plant-based protein.
According to the newly proposed 2025–2030 Dietary Guidelines and emerging research on healthy aging, increasing your plant intake is important. These healthy eating recommendations encourage all Americans to increase their intake of dried beans, whole grains, fruits, vegetables and nuts. Replacing some of the animal products in your diet with high-protein veggies helps you achieve this goal.
While the protein in these veggies may seem small compared to animal foods, every gram counts toward your daily allotment. Most people need at least 20 grams of protein per meal, and eating a variety of proteins is a good way to reach that goal.
Mix and match these veggies with other protein sources, like beans, legumes, seeds, nuts, eggs, fish or poultry, for a well-balanced protein-packed meal.
Potatoes
- 1 medium potato, 4 grams of protein
This starchy tuber is known for being full of carbs, and it has one of the highest protein counts of any veggie. A medium white potato has 4 grams of protein, plus potassium, vitamin C and fiber. Studies show that potatoes benefit heart health, gut health and even appetite control.
Microwave a baked potato for a quick and healthy side to accompany a main dish. Or, stuff potatoes with protein-packed ingredients, like shredded chicken, black beans or cheese.
Broccoli
- 1 cup chopped broccoli, 3 grams of protein
As one of the most popular veggies, broccoli is a plant you can always feel good about eating. It has plenty of fiber and protein to keep you full. Broccoli also has plant compounds called glucosinolates that have anticancer effects, according to the National Cancer Institute.
There are many ways to use broccoli, from roasting it in the oven and serving it alongside the main dish to grating it raw into a salad.
Brussels sprouts
- 1 cup of Brussels sprouts, 3 grams of protein
This variety of cabbage has soared in popularity in recent years. Like broccoli, Brussels sprouts are a cruciferous veggie that adds some protein to your diet. Brussels sprouts have vitamin C, vitamin K, fiber, antioxidants and other beneficial plant compounds.
Whip up healthy and crispy golden brown Brussels sprouts in the air fryer, or make Brussels sprouts the star of the show in this warm winter salad.
Asparagus
- 1 cup of asparagus, 3 grams of protein
Asparagus is an overlooked spring veggie with vitamin A, folate, fiber and a dash of protein. Vitamin A contributes to eye health and folate plays a role in fetal development and a healthy pregnancy.
Pair asparagus with bright citrus in this plant-based tofu dish or mix it into a simple spring breakfast tart.
Artichokes
- 1 medium artichoke, 4 grams of protein
Artichokes may not be on your daily menu, but add them to your weekly rotation. They are rich in prebiotic fiber, which promotes the growth of probiotics (good bacteria) in the gut. A flourishing gut is crucial for immunity and brain health.
Cooking an artichoke from scratch is tricky, but luckily, canned and jarred options are widely available. Chicken scaloppine with canned artichoke is a savory and satisfying main dish. If you’re in the mood for comfort food, use artichokes in a lightened-up cheesy dip.
Corn
- 1 medium ear of corn, 3 grams of protein
Corn gets a bad rap because of its carb and sugar content, but it has muscle-building protein and gut-promoting fiber. Not to mention, corn is sweet and satisfying and has beneficial nutrients, like vitamin C and magnesium.
Corn on the cob is a delicious side dish in the summer, but you can also use canned or frozen corn all year round. Whip up a hearty corn chowder to warm you up this winter.
