10 High Protein Vegetables For Bodybuilding

Looking for some high protein vegetables for bodybuilding and muscle gain? Try adding one of these 10 high protein veggies to your diet to increase your daily protein intake and gain muscle faster.

Bodybuilding is a sport that requires more than just lifting heavy weights. It also entails eating right to build muscles and recover after workouts.

While protein shakes and lean meats are preferred ways to get the nutrients required for bodybuilding, vegetables are an often overlooked source of protein that also provides other essential vitamins and minerals.

In this post, I will take you through some of the best vegetables for bodybuilding and how they can help you in your fitness journey.

So, whether you are a vegetarian or not, read on to find out which veggies will help you get shredded!

Which vegetables are good for muscles?

The best vegetables for bodybuilding are those that are high in protein and other essential nutrients. Some good examples include broccoli, spinach, kale, asparagus, and Brussels sprouts.

These vegetables all have a high protein content, as well as other beneficial nutrients like fiber, vitamins, and minerals.

Eating these vegetables will help you to effectively build muscle and recover faster after workouts.

High protein vegetables for muscle building

Let’s now take a look at ten of the most protein-rich vegetables that you should be eating if you want to build muscle.

1. Kale

Kale is a leafy green vegetable that is high in protein, fiber, and vitamins A, C, and K. It also contains antioxidants that can help to protect the body against free radicals.

One cup of kale contains about 2.9 grams of protein, making it a great addition to your bodybuilding diet.

An easy way to add more kale to your diet is to have kale smoothies!

2. Broccoli

As kids, we were always told to eat our broccoli because it was good for us. And it turns out, broccoli is also great for bodybuilders!

This vegetable is high in protein, fiber, and vitamins C and K. It also contains a compound called sulforaphane, which has been shown to boost muscle growth. With 2.57gms of protein per cup, it’s a filling, nutritious veggie that is a must-have.

Check out this post on how to steam frozen broccoli in microwave!

3. Brussels Sprouts

These tiny cabbage-like vegetables are packed full of nutrients, including protein.

A one-cup serving of Brussels sprouts contains about 3gms of protein and 3.3gms of fiber, keeping your muscles fueled and your digestive system happy.

Steamed, boiled, grilled, or even air-fried, they taste absolutely delicious.

4. Mushrooms

Mushrooms (especially shiitake and button mushrooms) are a personal favourite of mine and for good reason!

A delicious bowl of creamy mushroom soup does wonders for the soul and the body as well. Not only are they a great source of protein, but they also contain essential vitamins and minerals.

One cup of mushrooms contains about 2.2gms of protein and is an excellent source of B-vitamins.

5. Green Peas

Green peas, being a type of legume, are a high source of protein as well as fiber. They’re also low in fat and contain zero cholesterol.

One cup of green peas can give you almost 8gms of protein! That’s double the amount that you can get from a tablespoon of peanut butter.

So, if you’re looking to build muscle, don’t skip on any of the legumes, especially green peas.

6. Asparagus

Asparagus is a green, spear-shaped vegetable that is another great source of protein.

One cup of asparagus contains about 3gms of protein and is also high in folate, vitamin C, and potassium. Asparagus makes a great side dish or addition to any salad.

7. Soybeans

Soybeans are a high-protein legume that is perfect for vegetarians and vegans. They are also high in vitamins, minerals, and fiber.

Did you know that one cup of soybeans contains about 28gms of protein? That’s more than you can get from most meats!

Try adding them to soups, stews, salads, or even stir-fries. You can also find soybeans in many different processed forms, such as tofu and tempeh.

8. Lentils

In terms of variety, taste, and protein content, it doesn’t get any better than lentils. These little powerhouses are a great source of plant-based protein, fiber, and iron.

One cup of cooked lentils contains about 18gms of protein! They’re also quite versatile and can be used in tons of recipes.

My recommendation – Grind a cup of red lentils with two cups of water and some salt. Pour onto a pan and cook for 1 1/2 minutes on each side. You now have yourself a protein-rich, gluten-free tortilla for your wraps!

9. Edamame

Edamame is a young, green soybean that is high in protein and fiber.

One cup of edamame contains about 17gms of protein and is also a good source of omega fatty acids. A staple in Japanese cuisine, it’s a great addition to your bodybuilding diet.

10. Spinach

Last, but not least, we have the humble spinach. This leafy green is low in calories but high in protein, fiber, and vitamins.

One cup of cooked spinach contains about seven grams of protein. Add it to your salads, smoothies, or even pasta dishes for an added boost of nutrients.

As you can see, there are plenty of high-protein vegetables for bodybuilding. So, next time you’re at the grocery store, make sure to stock up on these muscle-building foods!

Do you have any favorite high-protein vegetables that I didn’t mention? Let me know in the comments below! Until next time, stay fit and healthy!

Download this free high protein vegetables per 100g list: