30 Light & Fresh Spring Dinners to Keep You Feeling Amazing

As the days get longer and the air warmer, spring invites fresh, vibrant ingredients into your kitchen. This season is perfect for light, flavorful dinners that celebrate produce like asparagus, peas, leafy greens, and citrus fruits. Whether you’re cooking for yourself, your family, or entertaining guests, these 30 healthy spring dinner ideas are simple to make, nutritionally balanced, and full of seasonal flair.

1. Grilled Lemon Herb Chicken with Asparagus

Ingredients:

• 4 boneless, skinless chicken breasts

• 1 bunch of fresh asparagus, trimmed

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• Juice and zest of 1 lemon

• 1 teaspoon dried oregano

• Salt and pepper to taste

Instructions:

1. In a bowl, whisk together olive oil, garlic, lemon juice and zest, oregano, salt, and pepper.

2. Marinate chicken in the mixture for at least 30 minutes.

3. Preheat grill or grill pan to medium-high heat.

4. Grill chicken for 5–7 minutes per side or until fully cooked.

5. Toss asparagus in a little olive oil, salt, and pepper, and grill for 4–5 minutes.

6. Serve chicken with grilled asparagus and a sprinkle of lemon zest for extra brightness.

2. Spring Veggie Stir-Fry with Brown Rice

Ingredients:

• 2 cups cooked brown rice

• 1 tablespoon sesame oil

• 1 cup sugar snap peas

• 1 cup broccoli florets

• 1 red bell pepper, sliced

• 2 carrots, julienned

• 2 green onions, chopped

• 2 tablespoons low-sodium soy sauce

• 1 teaspoon fresh ginger, grated

• 1 clove garlic, minced

Instructions:

1. Heat sesame oil in a large skillet over medium-high heat.

2. Add garlic and ginger, and sauté for 1 minute.

3. Add snap peas, broccoli, bell pepper, and carrots; stir-fry for 5–6 minutes.

4. Stir in soy sauce and cook another 2 minutes.

5. Serve vegetables over a bed of warm brown rice, garnished with green onions.

3. Baked Salmon with Dill Yogurt Sauce and Roasted Radishes

Ingredients:

• 4 salmon fillets

• 1 bunch radishes, halved

• 1 tablespoon olive oil

• Salt and pepper to taste

• ½ cup plain Greek yogurt

• 1 tablespoon fresh dill, chopped

• 1 tablespoon lemon juice

• 1 teaspoon Dijon mustard

Instructions:

1. Preheat oven to 400°F.

2. Place salmon and radishes on a baking sheet, drizzle with olive oil, and season with salt and pepper.

3. Bake for 15–18 minutes or until salmon is cooked through and radishes are tender.

4. Meanwhile, mix yogurt, dill, lemon juice, and mustard in a small bowl.

5. Serve salmon with a dollop of dill yogurt sauce and a side of roasted radishes.

4. Zucchini Noodles with Pesto and Grilled Shrimp

Ingredients:

• 4 medium zucchinis, spiralized

• 1 pound raw shrimp, peeled and deveined

• 2 tablespoons olive oil

• Salt and pepper

• ½ cup fresh basil pesto (store-bought or homemade)

Instructions:

1. Toss shrimp with 1 tablespoon olive oil, salt, and pepper.

2. Grill or sauté shrimp over medium heat for 2–3 minutes per side until pink and opaque.

3. In a large skillet, heat remaining olive oil and sauté zucchini noodles for 2–3 minutes.

4. Remove from heat and toss with pesto and grilled shrimp.

5. Serve immediately for a light, fresh spring dinner.

5. Chicken and Snap Pea Stir-Fry with Quinoa

Ingredients:

• 2 chicken breasts, sliced thin

• 2 cups cooked quinoa

• 1 tablespoon sesame oil

• 1 cup snap peas

• 1 small onion, sliced

• 1 tablespoon low-sodium soy sauce

• 1 teaspoon honey

• 1 teaspoon rice vinegar

• Crushed red pepper flakes (optional)

Instructions:

1. Heat sesame oil in a large skillet over medium-high heat.

2. Add chicken and cook until browned and cooked through, about 6–8 minutes.

3. Add onion and snap peas, stir-fry for another 3–4 minutes.

4. Stir in soy sauce, honey, rice vinegar, and red pepper flakes.

5. Serve over warm quinoa.

6. Spring Greens and Quinoa Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers, halved and seeds removed

• 1 cup cooked quinoa

• 1 cup baby spinach, chopped

• ½ cup kale, chopped

• ¼ cup feta cheese, crumbled

• 1 tablespoon olive oil

• Salt and pepper to taste

• ½ teaspoon garlic powder

Instructions:

1. Preheat oven to 375°F.

2. In a skillet, heat olive oil and sauté spinach and kale until wilted.

3. Mix cooked quinoa, sautéed greens, feta, garlic powder, salt, and pepper.

4. Stuff the pepper halves with the mixture and place on a baking sheet.

5. Bake for 25–30 minutes until peppers are tender and tops are golden.

7. Lemon Garlic Turkey Meatballs with Roasted Broccoli

Ingredients:

• 1 pound lean ground turkey

• 1 egg

• ¼ cup whole wheat breadcrumbs

• 2 cloves garlic, minced

• Zest of 1 lemon

• Salt and pepper

• 1 head broccoli, chopped

• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 400°F.

2. Mix turkey, egg, breadcrumbs, garlic, lemon zest, salt, and pepper. Form into small meatballs.

3. P

Ingredients:

• 6 large eggs

• ½ cup milk (or non-dairy alternative)

• 1 cup chopped asparagus

• ¼ cup red onion, diced

• ⅓ cup goat cheese, crumbled

• Salt and pepper

• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 375°F.

2. Heat olive oil in an oven-safe skillet over medium heat. Sauté asparagus and onion for 3–4 minutes.

3. Whisk eggs with milk, salt, and pepper. Pour into skillet and cook for 2–3 minutes.

4. Sprinkle goat cheese on top and transfer skillet to oven.

5. Bake for 12–15 minutes until center is set. Slice and serve warm or cold.

9. Seared Tuna Salad with Avocado and Citrus Vinaigrette

Ingredients:

• 2 tuna steaks (about 6 oz each)

• 1 tablespoon olive oil

• 4 cups spring mix greens

• 1 avocado, sliced

• 1 orange or grapefruit, segmented

• Salt and pepper

For the vinaigrette:

• 2 tablespoons olive oil

• 1 tablespoon fresh orange juice

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

Instructions:

1. Season tuna with salt and pepper.

2. Heat olive oil in a pan over high heat. Sear tuna for 1–2 minutes per side. Let rest and slice.

3. Whisk vinaigrette ingredients together.

4. Arrange greens with avocado, citrus segments, and tuna slices. Drizzle with vinaigrette.

10. Spring Pea and Mint Risotto

Ingredients:

• 1 cup Arborio rice

• 4 cups low-sodium vegetable broth

• 1 cup spring peas (fresh or frozen)

• ¼ cup grated Parmesan cheese

• 1 tablespoon olive oil

• 1 small onion, finely chopped

• 2 tablespoons fresh mint, chopped

• Salt and pepper

Instructions:

1. Heat olive oil in a pan and sauté onion until translucent.

2. Stir in Arborio rice and toast for 1–2 minutes.

3. Gradually add warm broth, one ladle at a time, stirring constantly.

4. When rice is al dente and creamy (about 20 minutes), stir in peas, Parmesan, and mint.

5. Season to taste and serve warm.

11. Lettuce Wrap Tacos with Ground Chicken and Mango Salsa

Ingredients:

• 1 lb ground chicken

• 1 tablespoon olive oil

• 1 teaspoon chili powder

• ½ teaspoon cumin

• Salt and pepper to taste

• 1 head butter or Bibb lettuce, leaves separated

For the mango salsa:

• 1 ripe mango, diced

• ¼ red onion, finely chopped

• 1 tablespoon lime juice

• 1 tablespoon cilantro, chopped

• Pinch of salt

Instructions:

1. Heat olive oil in a skillet over medium heat. Cook ground chicken with chili powder, cumin, salt, and pepper until fully cooked.

2. Mix salsa ingredients in a bowl and set aside.

3. Spoon chicken into lettuce leaves and top with mango salsa.

4. Serve with lime wedges for extra zing.

12. Spring Vegetable Soup with Lemon and Herbs

Ingredients:

• 1 tablespoon olive oil

• 1 small onion, chopped

• 2 carrots, sliced

• 2 celery stalks, chopped

• 1 zucchini, diced

• 1 cup green beans, chopped

• 1 cup baby spinach

• 6 cups low-sodium vegetable broth

• Juice of 1 lemon

• 1 teaspoon thyme

• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion, carrots, and celery in olive oil until soft.

2. Add zucchini and green beans, and cook for 2–3 minutes.

3. Pour in the broth, bring to a boil, then reduce to a simmer for 15 minutes.

4. Stir in spinach, lemon juice, thyme, salt, and pepper. Simmer 5 more minutes.

5. Serve hot with a sprinkle of fresh parsley.

13. Grilled Portobello Mushrooms with Balsamic Glaze

Ingredients:

• 4 large portobello mushroom caps

• 2 tablespoons olive oil

• 2 tablespoons balsamic vinegar

• 1 clove garlic, minced

• Salt and pepper

Optional side:

• Quinoa or roasted sweet potatoes

Instructions:

1. Whisk olive oil, balsamic vinegar, garlic, salt, and pepper together.

2. Brush marinade over mushrooms and let sit for 15 minutes.

3. Grill over medium-high heat for 4–5 minutes per side.

4. Serve with quinoa or sweet potatoes for a hearty vegetarian meal.

14. Turkey Lettuce Burgers with Avocado Aioli

Ingredients:

• 1 lb lean ground turkey

• 1 teaspoon garlic powder

• ½ teaspoon paprika

• Salt and pepper

• Butter lettuce leaves

For avocado aioli:

• 1 ripe avocado

• 1 tablespoon lime juice

• 1 clove garlic

• Salt to taste

Instructions:

1. Mix turkey with garlic powder, paprika, salt, and pepper. Form into patties.

2. Grill or pan-fry patties until cooked through (about 4–5 minutes per side).

3. Blend aioli ingredients until smooth.

4. Serve turkey burgers wrapped in lettuce leaves and topped with avocado aioli.

15. Lemon Dill Grilled Cod with Green Beans

Ingredients:

• 4 cod fillets

• 2 tablespoons olive oil

• Juice of 1 lemon

• 1 tablespoon fresh dill, chopped

• 1 pound green beans, trimmed

• Salt and pepper

Instructions:

1. Preheat grill to medium-high.

2. Brush cod with olive oil, lemon juice, dill, salt, and pepper.

3. Grill cod for 3–4 minutes per side until flaky.

4. Steam or sauté green beans, season lightly, and serve alongside fish.

16. Vegetarian Spring Pasta with Peas and Arugula

Ingredients:

• 8 oz whole wheat pasta

• 1 tablespoon olive oil

• 2 cloves garlic, minced

• 1 cup spring peas (fresh or frozen)

• 2 cups arugula

• ¼ cup Parmesan cheese

• Juice of ½ lemon

• Salt and pepper

Instructions:

1. Cook pasta according to package directions. Reserve ½ cup pasta water.

2. In a skillet, sauté garlic in olive oil. Add peas and cook for 2–3 minutes.

3. Toss in cooked pasta, arugula, lemon juice, Parmesan, and reserved water.

4. Stir well and serve warm with extra cheese if desired.

17. Stuffed Sweet Potatoes with Spinach and Chickpeas

Ingredients:

• 4 medium sweet potatoes

• 1 tablespoon olive oil

• 1 cup canned chickpeas, rinsed and drained

• 2 cups baby spinach

• 1 teaspoon cumin

• Salt and pepper

Optional topping:

• Tahini or plain Greek yogurt

Instructions:

1. Bake sweet potatoes at 400°F for 45 minutes or until tender.

2. In a pan, sauté chickpeas and spinach in olive oil with cumin, salt, and pepper.

3. Cut open sweet potatoes and fill with the chickpea-spinach mixture.

4. Top with tahini or a dollop of yogurt for extra creaminess.

18. Shrimp and Avocado Spring Salad

Ingredients:

• 1 pound cooked shrimp, peeled and deveined

• 1 avocado, sliced

• 4 cups mixed greens

• ½ cup cherry tomatoes, halved

• ¼ red onion, thinly sliced

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• Salt and pepper

Instructions:

1. Combine shrimp, avocado, greens, tomatoes, and onion in a bowl.

2. Drizzle with olive oil and lemon juice. Season to taste.

3. Toss lightly and serve chilled.

19. White Bean and Spinach Sauté with Toasted Sourdough

Ingredients:

• 1 tablespoon olive oil

• 2 cloves garlic, minced

• 1 can white beans, drained and rinsed

• 3 cups baby spinach

• 1 tablespoon lemon juice

• Salt, pepper, and red pepper flakes

• 2 slices whole grain or sourdough bread, toasted

Instructions:

1. Sauté garlic in olive oil, add beans and spinach, and cook until wilted.

2. Add lemon juice, season, and serve warm over toasted bread.

20. Grilled Chicken and Strawberry Spinach Salad

Ingredients:

• 2 grilled chicken breasts, sliced

• 4 cups baby spinach

• 1 cup sliced strawberries

• ¼ red onion, thinly sliced

• 2 tablespoons balsamic vinaigrette

• 1 tablespoon sliced almonds (optional)

Instructions:

1. Arrange spinach, strawberries, onion, and almonds in a large bowl.

2. Top with grilled chicken slices and drizzle with vinaigrette.

3. Toss and serve fresh.

21. Quinoa Bowl with Roasted Vegetables and Lemon Tahini Sauce

Ingredients:

• 1 cup quinoa, cooked

• 1 zucchini, chopped

• 1 bell pepper, chopped

• 1 red onion, chopped

• 1 tablespoon olive oil

• Salt and pepper

For tahini sauce:

• 2 tablespoons tahini

• 1 tablespoon lemon juice

• 1 teaspoon maple syrup

• 2 tablespoons warm water

• Pinch of salt

Instructions:

1. Toss vegetables with olive oil, salt, and pepper. Roast at 425°F for 25 minutes.

2. Whisk tahini sauce ingredients until smooth.

3. In a bowl, layer quinoa, roasted veggies, and drizzle with tahini sauce.

22. Cilantro Lime Chicken with Cauliflower Rice

Ingredients:

• 1 lb boneless, skinless chicken thighs

• Juice of 2 limes

• 2 tablespoons chopped cilantro

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 2 cups cauliflower rice

Instructions:

1. Marinate chicken with lime juice, cilantro, olive oil, and garlic powder for at least 30 minutes.

2. Grill or pan-sear chicken until cooked through.

3. Sauté cauliflower rice in olive oil for 5–6 minutes. Serve chicken over rice.

23. Asparagus and Pea Risotto (Lightened-Up)

Ingredients:

• 1 tablespoon olive oil

• 1 small onion, chopped

• ¾ cup Arborio rice

• ½ cup white wine (optional)

• 4 cups low-sodium vegetable broth, warmed

• 1 cup chopped asparagus

• ½ cup spring peas

• ¼ cup Parmesan cheese

• Salt and pepper

Instructions:

1. Sauté onion in olive oil until translucent. Add Arborio rice and toast for 1–2 minutes.

2. Pour in wine, cook until absorbed. Slowly add broth, stirring constantly.

3. After 15 minutes, add asparagus and peas. Cook until rice is tender.

4. Stir in Parmesan, season, and serve warm.

24. Zucchini Noodles with Turkey Meatballs

Ingredients:

• 1 lb ground turkey

• 1 egg

• ¼ cup breadcrumbs

• 1 teaspoon Italian seasoning

• Salt and pepper

• 4 zucchinis, spiralized

• 1 cup marinara sauce (low-sugar)

Instructions:

1. Mix turkey, egg, breadcrumbs, and seasoning. Form into meatballs.

2. Bake at 375°F for 20 minutes.

3. Sauté zucchini noodles for 2–3 minutes. Add warm marinara sauce and top with meatballs.

25. Grilled Vegetable Kebabs with Herbed Couscous

Ingredients:

• 1 zucchini, 1 red bell pepper, 1 red onion, all chopped

• 1 tablespoon olive oil

• Salt, pepper, dried oregano

• 1 cup whole wheat couscous

• 1 cup low-sodium vegetable broth

• 1 tablespoon chopped parsley

Instructions:

1. Toss veggies with oil and spices, thread onto skewers.

2. Grill for 10–12 minutes, turning occasionally.

3. Cook couscous in boiling broth, fluff, and mix with parsley.

4. Serve kebabs over couscous.

26. Tuna-Stuffed Avocados

Ingredients:

• 2 ripe avocados, halved and pitted

• 1 can tuna in water, drained

• 2 tablespoons Greek yogurt

• 1 teaspoon Dijon mustard

• 1 tablespoon lemon juice

• Salt, pepper, and paprika to taste

Instructions:

1. Mix tuna, yogurt, mustard, lemon juice, and seasoning.

2. Scoop tuna mixture into avocado halves.

3. Garnish with paprika and serve chilled.

27. Baked Falafel with Cucumber-Tomato Salad

Ingredients:

• 1 can chickpeas, drained

• 1 garlic clove

• ¼ cup parsley

• 1 teaspoon cumin

• 2 tablespoons flour

• Salt and pepper

For salad:

• 1 cup chopped cucumber

• 1 cup chopped tomato

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

Instructions:

1. Blend falafel ingredients into a coarse paste. Form patties and bake at 400°F for 25 minutes.

2. Toss salad ingredients together.

3. Serve falafel with salad and a dollop of Greek yogurt or tahini.

28. Eggplant Roll-Ups with Ricotta and Spinach

Ingredients:

• 1 large eggplant, sliced lengthwise

• 1 tablespoon olive oil

• 1 cup ricotta cheese

• 1 cup chopped spinach

• ½ teaspoon garlic powder

• 1 cup marinara sauce

Instructions:

1. Brush eggplant slices with olive oil and roast for 10 minutes at 400°F.

2. Mix ricotta, spinach, and garlic powder.

3. Roll cheese mixture into eggplant slices, top with marinara, and bake for 15 more minutes.

29. Blackened Salmon with Avocado Salsa

Ingredients:

• 4 salmon fillets

• 1 tablespoon blackening seasoning

• 1 tablespoon olive oil

For salsa:

• 1 avocado, diced

• ½ cup diced tomatoes

• 1 tablespoon lime juice

• Salt to taste

Instructions:

1. Rub salmon with seasoning and sear in olive oil 3–4 minutes per side.

2. Mix salsa ingredients and serve over salmon.

30. Cabbage Stir-Fry with Tofu and Ginger Garlic Sauce

Ingredients:

• 1 block firm tofu, cubed

• 2 tablespoons cornstarch

• 1 tablespoon sesame oil

• 3 cups shredded cabbage

• 1 carrot, julienned

For sauce:

• 1 tablespoon soy sauce

• 1 tablespoon rice vinegar

• 1 tablespoon maple syrup

• 1 teaspoon grated ginger

• 1 garlic clove, minced

Instructions:

1. Toss tofu in cornstarch, pan-fry until golden.

2. Stir-fry cabbage and carrots in sesame oil.

3. Add tofu and sauce, cook for 2–3 minutes more.

4. Serve warm, garnished with sesame seeds.