Healthy Eating

The 8 Healthiest Foods to Eat This Spring 

From veggie-filled pasta dishes to antioxidant-rich sweet treats, indulge in fresh and flavorful springtime flavor.

By: Lauren Manaker MS, RDN, LD, CLEC

After grounding down with hearty foods all winter, it’s time to welcome all things green, fresh, and vibrant. Enter: seasonal spring eating. This season is all about embracing the abundance of fresh produce that comes with spring, whether it’s from the market, the local farm stand, or your very own garden. Flavor aside, fresh fruits and vegetables are rich in vitamins, minerals, and antioxidants, which support overall health and longevity. Whether you’re enjoying a colorful salad packed with leafy greens, savoring the sweetness of ripe strawberries, or indulging in a light and refreshing pasta dish bursting with seasonal vegetables, there are so many reasons to celebrate spring eating.

Ahead, the best healthy foods for spring that are just as tasty as they are nutritious. 

What Foods are In Season During The Spring?

While the wintertime is all about hearty, grounding options like parsnips and rutabaga, warmer weather means we get to transition to a wider variety of fresh herbs, green veggies, and even some super-sweet and satisfying berries. 

When possible it’s ideal to buy produce in season. Not only is it better for the environment and local community, but it’s also more nutritious and tends to taste better shortly after it is harvested!

Here are our top seasonal spring produce picks to add to your plate:


  • Strawberries
  • Rhubarb
  • Lemons
  • Kiwi
  • Cherries
  • Grapefruit
  • Mango
  • Pineapple
  • Apricots
  • Kumquats


  • Peas
  • Radishes
  • Spinach
  • Leeks
  • Artichokes
  • Kale
  • Lettuce
  • Arugula
  • Chard
  • Asparagus
  • Beets
  • Carrots
  • Garlic
  • Turnips


  • Parsley
  • Cilantro
  • Chives
  • Green onion
  • Basil
  • Cilantro
  • Dill

The 8 Healthiest Fruits & Veggies For Spring

Nutrient-dense, fresh-tasting, and totally delicious, here are eight healthy choices for your spring menu!

#1 Sweet Cherries

While sour cherries are more of a summertime fruit, some areas get to enjoy sweet cherries in the late spring. They’re packed with antioxidants and anti-inflammatory properties, rich in vitamin C, and they also happen to be a great source of fiber. 

How to enjoy cherries: 

  • Make an anti-inflammatory cherry–berry smoothie with a mix of frozen cherries and berries, dairy-free milk, almond butter, spinach, and chia seeds.
  • Add freshly sliced cherries onto a yogurt bowl or chia pudding.
  • Mix a handful of fresh pitted cherries into a spring-inspired spinach salad.
  • Combine them with almonds and cacao nibs for a balanced sweet snack. 

#2 Asparagus

Stalks of asparagus start sprouting around March in many regions. Enjoying this veggie steamed, grilled, or even roasted can enhance any delicious springtime meal. Bonus? These veggies are low in calories but rich in a slew of nutrients, including vitamin K, folate, and fiber. They’re also a great source of gut-healthy prebiotic fiber and antioxidants.

How to enjoy asparagus: 

  • Saute them with a squeeze of lemon and a drizzle of olive oil. 
  • Grill them with a splash of balsamic and enjoy them with grilled fish or chicken.
  • Add them to a simple pesto pasta dish.
  • Mix roasted asparagus into a savory grain or salad bowl.
  • Add them into a veggie omelet alongside other spring veggies like spinach, tomatoes, and mushrooms.

#3 Garden Peas

Garden peas can add a beautiful green hue to any dish that they are added to. These peas are full of healthy carbs and plant-based protein helping to keep you feeling fuller for longer. They’re also low in calories, rich in Vitamin A and K, and are a great source of dietary fiber. 

How to enjoy garden peas:

  • Saute them with a drizzle of olive oil and slivered almonds.
  • Add them to an Asian-inspired stir fry with peppers, onions, broccoli, chicken, and soy sauce.
  • Make a yummy spring salad with mint, garden peas, arugula, citrus, and mango.
  • Roast them with olive oil and salt for an easy side dish.

#4 Strawberries

Rich in vitamin C and packed with antioxidants and fiber, nutrient-dense strawberries are a light and flavorful springtime food that can add a boost of juicy sweetness to your day.  Recent research suggests that they can even help to improve cognitive health!

While these berries are delicious on their own, they make a delicious guilt-free sweet treat paired with dark chocolate!

Here are some ways to enjoy strawberries:

  • Make an antioxidant-rich fruit salad with seasonal spring fruits like chopped strawberries, oranges, and cherries.
  • Blend up a post-workout strawberry smoothie with frozen strawberries, banana, almond milk, nut butter, and a scoop of vanilla protein.
  • Enjoy them freshly chopped on a spinach salad with walnuts, avocado, grilled chicken, and balsamic.
  • Drizzle them with dark chocolate for a light and satisfying dessert.  

#5 Spring Onions

Also known as green onions or scallions, spring onions are a fresh-tasting veggie that goes well on top of potatoes, in salads, and as an addition to many other dishes. 

How to enjoy spring onions:

  • Make a spring soup with leeks, spring onions, potatoes, asparagus, and veggie broth.
  • Add them to a stir fry with crispy tofu and a honey-ginger Asian dressing.
  • Bake them into easy-prep breakfast muffins with eggs, spinach, onions, and mushrooms.
  • Add them to a chickpea, tuna, or chicken salad with Greek yogurt, dill, and lemon.

#6 Apricots

Tiny, fuzzy, and packed with a sweet-tart taste, apricots make their appearance in late spring. These fruits are packed with vitamins, minerals, fiber, and antioxidants — all in a low-calorie delicious package. 

How to enjoy apricots:

  • Lightly saute them and enjoy them in a warming bowl of oatmeal. 
  • Make a sweet and savory spring salad with salad greens, roasted chickpeas, red onion, feta, avocado, and balsamic dressing.
  • Broil them and top them with unsweetened coconut or Greek yogurt and a light drizzle of honey.
  • Enjoy them fresh with a serving of nuts for a healthy on-the-go snack.

#7 Artichokes

Peaking in March through May, artichokes are an antioxidant-packed pick for spring. They contain less than 100 calories per cup and are a great source of gut-friendly fiber, perfect for supporting both digestion and weight loss.

Here are some ways to enjoy artichoke hearts:

  • Add them to salads and pasta dishes
  • Blend them into a creamy dip or spread
  • Add them to wraps or sandwiches
  • Roast them with lemon and olive oil for a simple snack

#8 Cilantro

Also known as coriander, cilantro is a seasonal Spring herb with many potential health benefits. Cilantro is rich in antioxidants and has been shown to aid detoxification of heavy metals. 

Here are some ways to enjoy cilantro:

  • Add it chopped to dips like salsa and guac
  • Blend it into marinades or sauces like pesto or yogurt sauce
  • Roast it with parsley and spring veggies like carrots, beets, and Jerusalem artichokes
  • Stir it into pasta dishes or chilled soups

Spring Foods For A Healthy Season

Thanks to the many foods that warmer weather naturally welcomes, finding healthy springtime foods is a breeze. From fresh pasta dishes packed with peas and herbs to light desserts sweetened with springtime berries, finding healthy springtime foods is an effortless task to accomplish. So, feel free to sprinkle some spring onions in your dishes or grab a handful of fresh strawberries for snack time. ‘Tis the season, after all!