by Christy Davidson, RD, Clinical Manager Nutrition & Wellness, Virtua Nutrition Counseling for Weight Loss, Diabetes, and Chronic Disease

The sun is out, the air is crisp, the pollen is coming in hot, and suddenly everyone’s pretending they know what to do with a radish. But hey, spring is finally here—which means it's time to clean out your fridge, your closet, and maybe your life (no pressure).

But let’s start with your plate. These recipes are fresh, light, and perfect for the season—because you deserve food that’s as bright and optimistic as your allergy meds promise you’ll feel.

1. Spring Veggie Frittata

Perfect for: Brunch, meal prep, or a light dinner
Why it’s great: Loaded with fiber and protein, low in carbs

Ingredients:

• 6 large eggs
• ½ cup milk or plant-based alternative
• 1 cup chopped asparagus
• 1 cup baby spinach
• ½ cup cherry tomatoes, halved
• ¼ cup chopped scallions
• Salt, pepper, and a pinch of garlic powder
• Optional ½ cup Greek yogurt or lowfat cottage cheese for protein and creamer texture

How to make it:
Preheat oven to 375°F. Whisk eggs, milk, and seasonings. Stir in veggies. Pour into a greased oven-safe skillet or baking dish. Bake for 20–25 minutes or until the center is set. Slice and enjoy warm or chilled!

2. Strawberry Spinach Salad with Balsamic Glaze

Perfect for: Quick lunch or side dish
Why it’s great: High in antioxidants and heart-healthy

Ingredients:

• 4 cups baby spinach
• 1 cup sliced fresh strawberries
• ¼ cup feta cheese or plant-based alternative
• 2 tbsp chopped walnuts or sunflower seeds
• Balsamic glaze (store-bought or homemade)

How to make it:
Toss spinach, strawberries, feta, and nuts. Drizzle with balsamic glaze. Add grilled chicken or chickpeas for a heartier version.

3. Cucumber Mint Yogurt Dip

Perfect for: Snack time or party platter
Why it’s great: Refreshing, hydrating, and probiotic-rich

Ingredients:

• 1 cup plain Greek yogurt
• ½ cucumber, grated and drained
• 1 tbsp chopped fresh mint
• 1 tsp lemon juice
• Salt and pepper to taste

How to make it:
Stir everything together and chill before serving. Great with sliced veggies or whole grain crackers.

4. Lemon Herb Grilled Chicken

Perfect for: Outdoor grilling or weekday meal prep
Why it’s great: Lean protein with bright, zesty flavor

Ingredients:

• 2 boneless, skinless chicken breasts
• Juice of 1 lemon
• 1 tbsp avocado or olive oil
• 1 tsp dried oregano
• Salt, pepper, and garlic to taste

How to make it:
Marinate chicken in all ingredients for at least 30 minutes. Grill or pan-sear until fully cooked. Serve with roasted veggies or over salad.

5. Spring Fruit Salad

Perfect for: Breakfast, dessert, or a snack
Why it’s great: Naturally sweet and hydrating

Ingredients:

• 1 cup cubed cantaloupe
• 1 cup pineapple chunks
• 1 cup blueberries
• 1 cup sliced strawberries
• Optional juice of 1 lime

How to make it:
Toss fruit together. Drizzle with honey and lime juice. Stir gently and serve chilled.

Looking to eat healthier without the guesswork?

Learn how Virtua’s Nutrition Counseling program can help you build a personalized plan that fits your lifestyle, goals, and taste buds.