Are you trying to eat more in tune with the seasons? Seasonal eating provides excellent nutrition and saves your pocketbook as well. Spring season fruits and vegetables are abundant, versatile, and packed with essential nutrients. Here’s your comprehensive guide to the best in-season produce for spring.

Why Seasonal Eating Matters

Eating seasonal produce is a great way to improve your health, save money, and lower your impact on the environment. Foods traveling shorter distances from farm to table maintain more nutrients and often cost less than out-of-season produce.

In the spring, it’s finally time to start enjoying all of the fresh fruits and vegetables that have been missing over the colder months. Not only are these foods delicious, but they’re also packed with vitamin C, vitamin K, and other essential nutrients that our bodies need to stay healthy.

The 30 Plant Foods Per Week Connection

Recent research shows that eating at least 30 different plant foods each week significantly improves gut health by increasing microbiome diversity. Spring is the perfect time to boost your plant food variety with fresh produce that contributes to this important health goal. A diverse gut microbiome has been linked to better immune system function, improved mood, and reduced inflammation.

When Does Spring Eating Begin?

Depending on where you live, the spring garden season can begin as early as January or February. For us in the colder climates of Iowa, spring eating really kicks off in late April or early May. In warmer weather regions, you might enjoy spring bounty much earlier.

Seasonal produce guides can help you determine what’s available in your area during the spring months. As a good rule of thumb, if you see it at your local farmers markets or local grocery store, it’s probably in season!

25 Must-Try Spring Season Foods By Category

A few fruits are in season in the spring, but mostly it will be the early greens and vegetables. As the weather begins to warm, fruits will begin to ripen. In Iowa, spring is a relatively short season so we take advantage of the fresh spring vegetables while we can.

Spring Fruits

1. Strawberries

One of the first sweet fruits of the season, spring strawberries are sweeter and more flavorful than their counterparts available year-round. Rich in vitamin C and antioxidants, they provide immune system support and anti-inflammatory benefits. Their bright red color and burst of flavor make them a true seasonal treat that announces the arrival of warmer weather. For the best fruits, look for strawberries with vibrant colors throughout.

2. Cherries

In many regions, the first sweet cherries begin appearing in late spring. These antioxidant-rich juicy fruits support recovery from exercise, may improve sleep quality due to their natural melatonin content, and contain anti-inflammatory compounds that may help reduce pain. Fun fact: Cherries may help lower blood pressure and reduce cancer risk.

3. Apricots

Early varieties of this versatile fruit start appearing in late spring in many growing regions. These golden fruits are high in vitamin A, potassium, and antioxidants. Less acidic than many fruits, spring apricots provide a gentle sweetness and are particularly delicious when grown at local markets and tree-ripened.

4. Rhubarb

This tart spring fruit is usually used in pies and other desserts, but it can also be enjoyed on its own with a little honey. Rhubarb contains dietary fiber, which is important for maintaining a healthy digestive system. Though technically a vegetable, it’s commonly used as a fruit in culinary applications. For best results, wrap in a paper towel and store in a plastic bag in your refrigerator.

Here are some tips for growing rhubarb to help you get a lot out of your patch!

Spring Vegetables

Root Vegetables

5. Radishes

Red radishes are crunchy and peppery root vegetables often used as a garnish or in salads. These little veggies are a good source of fiber and vitamin C. You can even prepare them like mashed potatoes – the texture is very similar and they have more flavor. Try drizzling with olive oil and roasting for a completely different flavor profile.

6. Spring Potatoes

These root vegetables are versatile and tasty with paper thin skin in spring. They’re a good source of fiber, vitamin C, vitamin B, and potassium. Spring potatoes are delicious little balls of goodness with very thin skins! For best results, try them simply prepared with fresh herbs and olive oil to highlight their delicate flavor.

7. New Turnips

Spring turnips are sweeter and more tender than their fall counterparts, requiring minimal cooking. Both the roots and greens are edible, providing two distinct vegetables from one plant—helping you reach that 30 plant foods per week goal more easily! They’re rich in vitamin C, vitamin K, and folate. Mix them with other root vegetables for a colorful roasted medley.

Leafy Greens & Herbs

8. Spring Greens

Leafy greens like arugula, spinach, and watercress are at their peak season during this time of year. If you started seeds indoors, collard greens will also be ready for harvest in early spring. Leafy greens are high in vitamin A, vitamin C, and vitamin K, as well as iron. Adding them to your diet is a great way to boost your immune system and get ahead of any spring colds that might come your way.

9. Dandelion Greens

These nutritional powerhouses are often overlooked but are among the most nutritious leafy greens available in early spring—and they might be growing in your own yard! Rich in vitamin A, vitamin C, and vitamin K, dandelion greens support liver function and provide a bitter flavor that adds complexity to salads. Try balancing their bitterness with a dressing made with olive oil and lime juice.

10. Nettles

Nettles are a type of wild leafy green often used as an herbal remedy. These nutrient-rich greens are high in vitamin A, vitamin C, as well as iron. Wear gloves when harvesting nettles as they sting. They grow like crazy at my house and we all avoid them because they sting like crazy! Once cooked, the sting disappears, making them safe and nutritious to eat.

11. Mint

Spring mint leaves are particularly tender and aromatic during early spring. This versatile herb aids digestion, freshens breath, and adds brightness to both sweet and savory dishes. Try adding to water with lime juice for a refreshing spring drink. Growing mint at home is simple—in fact, the challenge is usually containing its enthusiastic growth!

Alliums (Onion Family)

12. Ramps

Ramps are a type of wild onion only available for a short period in early spring. These pungent vegetables have a peak season of just a few weeks, making them highly sought after at farmers markets. They’re a good source of vitamin A, vitamin C, as well as potassium. Preserve their rich flavors by making a pesto with olive oil.

13. Spring Onions

Spring onions, or scallions, are harvested in the spring when they have tender green tops and small bulbs. These pungent vegetables are a good source of fiber and vitamin C. Add them raw to salads or stir-fries for a mild onion flavor that works well with other spring vegetables.

14. Leeks

The springtime cousin to ramps, leeks harvested in spring are more tender and milder than their winter counterparts. They provide a gentle onion flavor while delivering prebiotics that feed your beneficial gut bacteria, supporting your journey toward the 30 plant foods per week goal. Sauté them in olive oil for a delicious side dish or soup base.

15. Garlic Scapes

These curly shoots from hardneck garlic plants are harvested in late spring to encourage bulb growth. With a milder garlic flavor, they’re versatile in pestos, stir-fries, and as garnishes. Scapes contain many of the same beneficial compounds as garlic, supporting immune system health and cardiovascular health. Their peak season is short, so grab them when you see them at the farmer’s market!

Stems, Shoots & Flowers

16. Fresh Asparagus

This nutrient-rich vegetable is a great addition to spring meals and a sign that warm months have arrived. Fresh asparagus is a source of vitamin A, vitamin C, vitamin E, and vitamin K, as well as fiber. Asparagus contains a significant amount of glutathione, an important antioxidant for detoxifying the body. Try it drizzled with olive oil and roasted for maximum flavor.

17. Artichokes

Artichokes are another delicious and nutritious vegetable that’s in season during spring through early summer. These spiky flowers are a good source of fiber and vitamin C and vitamin K. They also contain a unique type of antioxidant called cynarin, which has been shown to have liver-protecting properties. Look for artichokes with compact leaves at your local market.

18. Fiddleheads

Fiddleheads are the curly tops of young ferns. These unusual bright green vegetables are only available for a brief period in early spring, so be sure to enjoy them while you can! Fiddleheads are a good source of vitamin A, vitamin C, as well as iron. Their peak season is extremely short, making them a special spring delicacy.

19. Fennel

Spring fennel bulbs are more tender and milder than those harvested later in the year. With its distinctive anise flavor, fennel contributes to your gut health diversity while providing vitamin C, potassium, and fiber. Both the bulb and fronds are edible, making it a versatile addition to spring meals. Try it shaved thin in salads with a drizzle of olive oil and lime juice.

20. Broccoli Rabe

Broccoli rabe has a short peak season in spring, offering slightly bitter greens and small florets that are packed with nutrients. Rich in vitamin K, vitamin C, and calcium, it makes a great addition to pasta dishes or as a side sautéed in olive oil with garlic. Look for bright green specimens with vibrant colors at your local market.

21. Pea Shoots

Pea shoots are the tender tips of pea plants harvested in early spring before the plant devotes energy to producing green peas or sugar snap peas. With their sweet, delicate flavor reminiscent of peas and a texture similar to leafy greens, they’re perfect in salads or as a garnish. Rich in vitamin C, vitamin A, and folate, they deliver a fresh taste of spring.

Legumes

22. Green Peas & Sugar Snap Peas

Green peas and sugar snap peas are classic spring vegetables that can be enjoyed fresh, frozen, or canned. These little green balls are a good source of dietary fiber, protein, vitamin A and vitamin C, and folate. With approximately 4 grams of fiber per serving, they’re an excellent choice for digestive health. Sugar snap peas with their edible pods make a perfect snack with a satisfying crunch.

23. Fava Beans

Fava beans are labor-intensive spring legumes worth the effort for their buttery texture and nutty flavor. High in protein, fiber, folate, and manganese, fava beans are nutritional powerhouses that appear briefly in spring markets. Their high protein content makes them an excellent choice for plant-based meals. They’re at their peak season in late spring.

Fungi

24. Mushrooms

Many wild mushrooms are at their peak season during spring. Forage for them yourself at your local farmer’s market or even forage for them yourself if you’re feeling adventurous and knowledgeable. Mushrooms are an excellent source of vitamin D, which many of us are lacking over the winter months due to less time outdoors. This is just one example of how eating seasonally is the perfect time to meet specific nutritional needs that change over the course of the year.

Other Spring Foods

25. Farm Fresh Eggs

While not a fruit or vegetable, eggs are also a seasonal food. You might be surprised to learn that chickens really ramp up egg production in the spring after naturally tapering off production throughout the winter months. Their yolks often have a richer color and higher nutrient content in spring due to the chickens’ varied diet. Make a quick stir fry or frittata and add local farm fresh eggs to your spring menu plan too!

Garden Tips for Spring Season Fruits and Vegetables

Get the most out of your garden in the Spring by eating seasonal food you’ve grown yourself. Here are a few of my favorite ways to maximize our spring harvest that might work for you, too.

Winter sowing gives a jump start on the growing season. This involves sowing seeds in containers outside during the Winter months. The seeds germinate when the weather warms up, giving you a head start on the growing season.

Some of the best plants you can grow for an early spring harvest include potatoes, strawberries, and peas.

Greens, in particular, grow very quickly and can make up a large part of your Spring harvest.

Health Benefits of Seasonal Spring Eating

Consuming in-season fruits and vegetables during spring offers numerous health benefits:

• Vitamin C content is at its peak in spring fruits like strawberries
• Leafy greens provide abundant vitamin K for bone health
• Spring vegetables can help reduce blood pressure with their high potassium content
• The variety of spring produce makes it easier to eat 30 different plant foods weekly
• Many spring vegetables contain compounds that support liver function after winter
• The high fiber content in spring legumes and vegetables supports digestive health

Recipes for Spring Season Fruits and Vegetables

Now that you know which foods are in season, it’s time to start cooking! (Eating them raw is also a great option!) Here are some delicious seasonal recipes to get you started. Some are plant based and others include meat – whichever you choose, they’re all delicious.

• Cream Cheese Parmesan Asparagus Spears
• Easy Weeknight Asparagus and Salmon Sheet Pan Dinner
• Skinny Chicken with Artichokes & Lemon
• Easy Strawberry Rhubarb Crisp
• Easy Chicken Breasts with Mushrooms & Artichoke Pan Sauce
• Sweet & Tangy Whole Wheat Rhubarb Scones
• Whole Wheat Strawberry Rhubarb Muffins
• Delicious Frittata Recipe with Spinach, Sausage, and Potato
• Cheesy Salmon Pasta with Mushrooms and Spinach
• 3 Pea Pasta with Bacon, Spinach, and Cheese

Tips for Seasonal Eating in Spring

Looking for some best ways to incorporate seasonal foods into your meals this Spring? Here are a few ideas:

• Add diced rhubarb to oatmeal and cereal for a burst of flavor
• Add in-season leafy greens like arugula and dandelion to your favorite salads
• Top pizzas with fresh asparagus, ramps, or fiddleheads
• Replace meat with mushrooms for a lighter meal that’s just as savory
• Make a frittata with farm fresh eggs alongside spring vegetables like asparagus, green peas, and ramps
• Blend mint, strawberries, and spinach for a spring-powered smoothie rich in vitamin C
• Create a spring tabbouleh with fava beans, mint, and spring onions
• Add fennel to citrus salads for a refreshing side dish dressed with olive oil and lime juice
• Include three different spring vegetables in every dinner to boost your plant diversity

Now that you’ve read some ideas on how to enjoy seasonal eating this spring, it’s time to get out there and start exploring all the amazing fruits and vegetables that are in season. Be sure to take advantage of all the different recipes that are available this time of year. 

Whether you grow them in your garden, buy them from the farmer’s market, or forage for wild foods, there are endless possibilities for how you can enjoy seasonal eating in spring.

More Seasonal Eating Guides You’ll Love

• Summer Seasonal Eating
• Fall Seasonal Eating
• 5 Ways it’s Possible to Continue Seasonal Eating in Winter