High protein vegetables and grains

Protein is one of the most important macronutrients you need to consider when planning a healthy, nourishing diet. Not only does it help every cell in the body grow and repair itself, but evidence has also shown that protein is filling and encourages the body to improve muscle strength .

You don’t need to eat meat or fish to get enough protein either. There are several plant-based sources of this nutrient that supply the protein the body needs.

Here we’ve covered some of the best high protein vegetables and grains that you can include in your healthy high protein meals and recipes.

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As the name suggests, plant protein is protein that’s derived totally from plants. These sources can include legumes, grains, nuts, and seeds, as well as certain vegetables, and are an essential part of a plant-based diet as they provide the necessary amino acids needed for our bodies to build, recover, and grow.

While most animal sources of protein, like eggs, meat, or fish, are complete proteins (meaning they contain all the essential amino acids our bodies need), not many plant products contain much protein at all, let alone complete proteins.

This means that vegetarians and vegans may need to pay a little more attention to what they’re eating in order to hit their daily protein goals. But it doesn’t need to be stressful – a well-balanced plant-based diet that includes a variety of vegetables and grains can still provide all the essential amino acids your body needs.

Our ultimate guide to plant-based protein covers this in more depth.

Like vegetables, the protein content of grains can very among different types, and while they don’t contain as much protein as, say, legumes or nuts, they’re still an excellent way to increase your daily intake. Plus, they’re packed with a host of fantastic vitamins, energy-boosting carbohydrates, dietary fibre, and nutrients, making them a staple in any healthy diet.

By mixing grains with other high protein vegetables and ingredients, you can ensure a well-balanced nutritional approach that will keep your body happy and well.

Include these protein-rich vegetables in your diet and enjoy nutritious, delicious meals and snacks that are packed with goodness. Protein numbers listed here are a rough guide – they will likely differ between products, brands, and types of vegetable.

Chickpeas are prized for their nutritional profile and are wonderful sources of fibre, iron, complex carbohydrates, and potassium. What’s more, eating 100g of boiled chickpeas will provide you with up to 9g of protein. Plus, they’re another complete protein, so can help support your body with all its amino acid requirements.

As well as hummus, these legumes are used in a wide variety of Middle Eastern and Mediterranean recipes. Delicious when eaten hot or cold, chickpeas are a tasty addition to stews and curries or dry roasted in the oven to make a crunchy, protein-filled snack.

This cruciferous vegetable is not only rich in protein with around 3g per 100g when cooked, but it also provides various vitamins (such as vitamins C, K, A and B6), minerals (like potassium and folate), plus dietary fibre. It’s the perfect addition to your meals for a healthy, balanced diet, as you can find out in our guide to the benefits of broccoli.

There are countless ways to cook and serve this gorgeous green veg, from stir frying and roasting, to steaming or boiling. Some even love to eat it raw!

Grains are tiny powerhouses that can fuel your body with essential nutrients while satisfying your tastebuds and filling your tummy. Here are five of our favourite high protein grains to supercharge your meals and keep you feeling energised throughout the day.

If that morning bowl of porridge doesn’t quite fill you up all the way to lunchtime, 100g of oats contains 11g of protein and is a great alternative. This whole grain has been eaten for centuries, providing slow-release carbohydrates and fibre and a range of vitamins and minerals (all of which we cover in more detail in our health benefits of oats guide).

So don’t just save them for breakfast. Bake oats into flapjacks, use them to make homemade bean burgers or sprinkle them over sautéed vegetables and bake in the oven for a hearty veggie crumble.

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Another fabulous complete protein, buckwheat’s nutty and earthly flavour makes it a versatile addition to your meals, whether in porridge, salads or as a hearty side dish. Containing around 9g of protein per 100g, buckwheat is also rich in fibre, and an excellent source of various essential vitamins and minerals, including magnesium, potassium, zinc, and B vitamins. You can discover more health benefits of buckwheat here.

Farro is an ancient grain, offering an impressive protein boost with a whopping 13.5g of per 100g. Rich in dietary fibre, it’s great for your digestive health and will keep you feeling full. Plus, it offers essential nutrients like magnesium, iron, and B vitamins.

Stir it into soups, mix into a heart salad or add it to stews for a satisfying, delicious and healthy high protein meal.

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A high protein diet doesn’t always mean it has to be focused on meat and dairy, there are lots of high protein vegetables and grains out there too. From delicious options such as quinoa and lentils to tasty chickpeas, spinach, and broccoli you can boost your protein with healthy veggies and grains.

So, why not add these veggies and grains to your next food shop?