9 Light and Healthy Spring Meals for Any Time of Day

Grapefruit, Beet, and Radish Salad

“This simple salad is made with superfoods like grapefruit, beets, radishes, and olive oil for a boost of antioxidants, fiber, and several vitamins and minerals,” says Amy Davis, RDN registered dietitian. “Plus, both beets and radishes are classic veggies seasonal to spring.” And radishes are a good source of vitamin C, Davis adds.

Strawberry Chia Breakfast Pudding

One of the produce items I look forward to every late spring is fresh strawberries. Store-bought options—particularly when not in season—pale in comparison to their freshly picked counterparts. And this chia pudding recipe is the perfect way to enjoy locally sourced strawberries. “This pudding made with chia seeds and strawberries is packed with fiber, plus plant-based omega-3s and protein. It’s the perfect heart-healthy breakfast,” Davis says.

These heart health benefits are related to both fiber and omega-3 fatty acids’ ability to lower blood cholesterol levels—but there’s even more to love about strawberries, nutritionally speaking. “Eight strawberries provide all the vitamin C you need for the day,” Peruvemba says. “They also deliver 8% of your daily folate and are packed with antioxidants like ellagic acid and flavonoids, which may protect against heart disease and age-related cognitive decline.”

Grilled Asparagus

“A classic spring vegetable, asparagus is a powerhouse of vitamins A, K, and folate, and delivers anti-inflammatory and antioxidant compounds like glucosinolates and quercetin,” Peruvemba says. “It also contains inulin, a prebiotic fiber that feeds your healthy gut bacteria and supports a healthy microbiome.”

And it just so happens that asparagus is nothing short of delectable when grilled—ideal for the warm evenings of spring. “With the weather nice enough to use the grill, it’s a perfect opportunity to let seasonal flavors shine with recipes like this simple grilled asparagus, made with just the vegetable and a little olive oil, salt, and pepper,” Davis says.

Collard Greens With Bacon

When many people think of seasonal spring produce, leafy greens usually come to mind—including collard greens. Collard greens are rich in nutrients like vitamin K, vitamin C, folate, and vitamin A, Davis says. “The calcium and vitamin K found in collards help support bone, and the vitamin A and antioxidants like lutein and zeaxanthin assist in eye health.”

And when it comes to getting your daily dose of greens, it doesn’t get much tastier than this collard greens recipe. “This simple yet delicious way of cooking collard greens includes about 20 cups of collard greens, bacon, shallots, plus lemon juice to brighten up the recipe,” Davis says.

Blackberry and Pear Breakfast Crisp

Strawberries aren’t the only berries seasonal to spring—blackberries also fit within this category! “One cup of blackberries supplies about half your daily needs for vitamin C, plus about eight grams of fiber,” Davis says. “Blackberries may also be especially helpful in supporting oral health, brain health, and gut health.”

While eating these berries by the handful is the perfect way to obtain all of their impressive nutrition, better-for-you baked goods also fit the bill. “For a breakfast that tastes like dessert, try this crisp made with honey instead of sugar and whole wheat flour and oats instead of white flour,” Davis says. “This recipe features blackberries, pears, oats, nuts, and seeds for a nutrient-dense fruit crisp.”

Grilled Halloumi Salad

“Leafy greens like spinach, swiss chard, arugula, kale, collard, mustard, and lettuce are some of the most nutrient-dense foods you can eat, as they are rich in vitamins A, K, folate, calcium, iron, and a host of phytonutrients,” Peruvemba says. This grilled halloumi salad provides a hefty serving of leafy greens, complemented nicely by the salty bite of halloumi. While this cheese is higher in saturated fat and sodium, it can still fit within a balanced diet—especially when used as more of a garnish, like in this recipe.

Grilled Swordfish and Asparagus With Parsley-Caper Salsa

For a light but filling spring dinner, look no further than this grilled swordfish with asparagus and an herby salsa. Alongside asparagus, fresh herbs, like parsley, also pop out of the ground come spring. Parsley is a fantastic source of vitamins A, C, K, and antioxidant plant compounds, and Davis shares even more reasons to love asparagus. Asparagus contains flavonoids such as isorhamnetin, Davis says. “It’s also a natural diuretic, which is great for helping reduce bloating.”

Crispy Peanut Tofu With Sugar Snap Peas and Peppers

When dinner needs to hit the table fast, this crispy tofu recipe has you covered. Not only does it provide plenty of protein thanks to nutrient-dense tofu, but it also features sugar snap peas—one of the sweetest and yummiest spring veggies. “Sugar snap peas may be small, but they’re mighty: they’re rich in vitamins C and K, and B vitamins like folate and thiamin,” Peruvemba says. “They also contain compounds like saponins, which have been studied for their antioxidant properties.”

Apricot-Fresno Glazed Chicken

And finally, while berries often get all the spring fruit spotlight, stone fruits like apricot are also unique to the season—and plenty nutritious. “These bright-orange gems are rich in beta carotene, lutein, and zeaxanthin—carotenoids that protect the eyes and skin from oxidative damage,” Peruvemba says. “They’re also a good source of vitamins C and E.” This punchy chicken recipe is an excellent way to celebrate this seasonal fruit in an unconventional way.