As the days get longer and brighter, many people feel a renewed motivation to refresh their meals and routines. Spring is the perfect time to enjoy lighter, vibrant dishes made with fresh seasonal ingredients like leafy greens, herbs, peas, asparagus and citrus. These types of foods don’t just add color and flavor to your plate — they also support your wellness goals with fiber, protein and nutrients.
1. Spring Grain Bowl with Lemon-Herb Dressing
This bowl is a great way to use up vegetables you have on hand. It’s easy to prepare and can be customized with your favorite grain and protein.
Ingredients:
- 1 cup cooked quinoa or brown rice
- 1 cup chopped asparagus (lightly steamed or roasted)
- 1/2 cup cherry tomatoes, halved
- 1/2 cup shredded carrots
- 1/4 cup crumbled feta cheese or a few slices of avocado
- 1/2 cup cooked chickpeas or grilled chicken
- 1 tbsp. olive oil
- Juice of 1 lemon
- 1 tbsp. chopped fresh parsley or basil
- Salt and pepper to taste
Instructions:
– Combine the cooked grain, veggies and protein (chickpeas or chicken) in a bowl.
– In a small jar or bowl, whisk together olive oil, lemon juice, herbs, salt and pepper.
– Drizzle dressing over the bowl and toss lightly.
– Serve warm or chilled.
2. Veggie-Packed Spring Frittata
This protein-rich meal works well for breakfast, lunch or dinner. It’s a great way to include more vegetables in your day.
Ingredients:
- 6 large eggs
- 1/4 cup milk or unsweetened plant-based milk
- 1 cup chopped spinach or arugula
- 1/2 cup diced zucchini
- 1/2 cup cooked and chopped asparagus
- 1/4 cup shredded mozzarella or crumbled goat cheese
- 1 tbsp. olive oil
- Salt and pepper to taste
Instructions:
– Preheat oven to 350°F.
– In a bowl, whisk together eggs, milk, salt and pepper.
– In an oven-safe skillet, heat olive oil over medium heat. Add the zucchini and asparagus and cook for 3–4 minutes.
– Stir in spinach until wilted.
– Pour the egg mixture over the vegetables. Sprinkle with cheese.
– Transfer skillet to the oven and bake for 12–15 minutes, or until eggs are set.
– Let cool slightly before slicing.
3. Lemony Chicken or Tofu with Roasted Veggies
Bright citrus flavor pairs perfectly with lean protein and crisp spring vegetables.
Ingredients:
- 2 small boneless, skinless chicken breasts or 1 block firm tofu (pressed and cubed)
- 1 tbsp. olive oil
- Juice and zest of 1 lemon
- 1 tsp. garlic powder
- 1/2 tsp. dried oregano
- 1 cup broccoli florets
- 1/2 cup chopped bell peppers
- Salt and pepper to taste
Instructions:
– Preheat oven to 400°F.
– In a bowl, combine olive oil, lemon juice, zest, garlic powder, oregano, salt and pepper.
– Toss chicken or tofu in the mixture. Let marinate for at least 15 minutes.
– Place chicken or tofu and vegetables on a baking sheet. Roast for 20–25 minutes, flipping halfway through.
– Serve warm, with a side of brown rice or over greens.
These spring meals are fresh, simple and flexible — and they make it easier to stay aligned with your goals without spending hours in the kitchen. Try one this week and celebrate the season with flavor and nourishment!
By Cassie Story, RD, Nutrition Subject Matter Expert.
