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 and versatile. Here are my top 13 fruits and vegetables for seasonal eating in spring.

Spring Season Fruits and Vegetables

Eating seasonal produce is a great way to improve your health, save money, and lower your impact on the environment.

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 essential vitamins and minerals that our bodies need to stay healthy.

The best part is, there’s an abundance of different foods to enjoy that are in season this time of year. Depending on where you live, the spring garden season can begin as early as January or February.

For us in the colder climates, spring eating really kicks off in late April or early May.

Fruits and vegetables that are in season during the spring include rhubarb, artichokes, asparagus, ramps, fiddleheads, peas, morels, and sorrel. You can find some of these in grocery stores, but all of them can be grown or foraged during the warm weather of spring and into early summer.

Here are some of the most abundant foods, fruit, and veggies to look for now.

13 Spring Season Fruits and Vegetables to Add to Your Menu

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.

Mushrooms

Many wild mushrooms are at their peak season during spring. Find wild mushrooms at your local farmer’s market or even forage for them yourself if you’re feeling adventurous. 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 way to meet specific nutritional needs that change over the course of the year.

Greens

Spring greens like arugula, spinach, and watercress are at their peak during this time of year. If you started seeds indoors, collard greens will also be ready for harvest in spring.

Leafy greens are high in vitamins A and C, 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.

Rhubarb

This sour fruit is usually used in pies and other desserts, but it can also be enjoyed on its own. Rhubarb is a good source of fiber, which is important for maintaining a healthy digestive system. Here are some tips for growing rhubarb to help you get a lot out of your patch!

Asparagus

This nutrient-rich vegetable is a great source of vitamins A, C, and E, as well as fiber. Asparagus is one of the few vegetables that contain a significant amount of glutathione, which is an important antioxidant for detoxifying the body.

Artichokes

Artichokes are another delicious and nutritious vegetable that’s in season during spring through summer. These spiky flowers are a good source of fiber and vitamins C and K. They also contain a unique type of antioxidant called cynarin, which has been shown to have liver-protecting properties.

Ramps

Ramps are a type of wild onion only available for a short period of time in the spring. These pungent vegetables are a good source of vitamins A and C, as well as potassium.

Fiddleheads

Fiddleheads are the curly tops of young ferns. These unusual bright green vegetables are only available for a brief period in the spring, so be sure to enjoy them while you can! Fiddleheads are a good source of vitamins A and C, as well as iron.

Green Peas & Sugar Snap Peas

Peas of all sorts are a classic spring vegetable that can be enjoyed fresh, frozen, or canned. These little green balls are a good source of fiber, protein, vitamins A and C, and folate.

Nettles

Nettles are a type of wild green often used as an herbal remedy. These nutrient-rich greens are high in vitamins A and C, as well as iron. Nettles can be found fresh or dried at your local health food store. They grow like crazy at my house and we all avoid them because they sting like crazy!

Radishes

Radishes are crunchy and peppery vegetables often used as a garnish or in salads. These little root vegetables are a good source of fiber and vitamins C and B6. You can even prepare them like mashed potatoes – the texture is very similar and they have more flavor.

Potatoes

Potatoes are versatile and tasty vegetables with paper thin skin in spring that can be enjoyed in many different ways. These starchy tubers are a good source of fiber, vitamins C and B6, and potassium. 

Spring potatoes are delicious little balls of goodness with very thin skins! Make sure to eat some spring potatoes this year!

Spring Onions

Spring onions, or scallions, are a type of onion that’s harvested in the spring. These pungent vegetables are a good source of fiber and vitamins C and B6.

Farm Fresh Eggs

While not a fruit or a 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.

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.

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 quick ways to incorporate seasonal foods into your meals this Spring? Here are a few ideas:

• Add diced rhubarb to oatmeal and cereal.
• Add in-season greens like arugula and dandelion to your favorite salads.
• Top pizzas with asparagus, ramps, or fiddleheads.
• Replace meat with mushrooms for a lighter meal that’s just as savory.
• Make a frittata with fresh eggs alongside seasonal vegetables like asparagus, peas, and ramps.

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