Add These 5 High-Protein Vegetables To Your Salad

By mark barroso | November 21, 2017


Mudders in training need lots of protein to help their muscles rebuild and repair. Protein is made of amino acids, which increase protein synthesis and help prevent muscle breakdown. While protein requirements vary based on activity level, in general Mudders in training should eat 1 gram of protein per kilogram of bodyweight. While veggies aren’t typically known for being a great protein source, there are some sneaky high-protein vegetables that contain a good amount. So whether you’re a vegetarian looking for some meatless protein sources, or are just plain bored of chicken, these plants will give you the essential nutrient you need.

Add these protein-packed veggies to your favorite salad or eat them on their own for a muscle-building snack that isn't chicken or peanut butter. 

5 High-Protein Vegetables



Spirulina is a blue-green algae found in the ocean that contains 60% vegetable protein and is rich in antioxidants, Vitamin B12 and iron. One tablespoon of spirulina has 4 grams of protein. So to give your salad a protein boost, mix 1-2 tbsp of  spirulina powder with your favorite olive oil, vinegar, garlic and salt and toss on any salad as dressing.


Edamame are a sweet soybean that are loaded with amino acids and protein. Just one serving, or ½ a cup,  packs 11 grams of protein. Add the cooked edamame beans, to your salad for a serious protein addition. Or  cook the shells by adding them to boiling water and then letting them simmer for 10-15 minutes on medium heat. 

MORE: 9 High-Protein Snacks You Can Take On the Go

Lima Beans

Lima beans are a legume that contain 11 grams of protein per 1-cup serving. Add lima beans to leafy salads or mash together into a smooth vegetable dip or spread. To cook them, first, soak them in water overnight. Then, cover them in water, boil them, and reduce the heat to medium for 10-15 minutes.

Dried Radish

White dried radishes are a popular Korean side dish because just one cup has 9 grams of protein. You can find dried radish strips at Korean grocery stores, at select online retailers, or you can try to dry the raw radish yourself. They might not be easy to find, but they’re worth investigating for a high-protein vegetable side or topping.   

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Sun-Dried Tomatoes  

You’ve heard the debate: are tomatoes a vegetable or a fruit? Legally, tomatoes are defined as veggies, so we’re including the dried version to this list because one cup of sun dried tomatoes has 7 grams of protein. To dry your own tomatoes, cut fresh whole tomatoes in half or quarters. Place the tomato pieces on a non-stick baking sheet. Bake at 200 degrees Fahrenheit until the tomatoes are a leathery texture, which will take about 4-6 hours depending on the size of the slices. Toss sun (or oven) dried tomatoes into a leafy greens salad for a tasty protein addition.