15 High Protein Spring Recipes

Byzain

Spring is the perfect time to lighten up your meals without sacrificing satisfaction.

The key is pairing lean proteins—chicken, fish, eggs, yogurt, tofu, beans—with spring favorites like asparagus, peas, spinach, radishes, and herbs.

Each includes a quick, human-friendly description, plus ingredients and straightforward instructions you can actually follow.

1) Lemon Herb Chicken with Asparagus

Juicy chicken and snappy asparagus cook fast and taste like spring. Lemon, garlic, and herbs keep it bright, while protein makes it filling without feeling heavy.

Ingredients

  • 2 chicken breasts
  • 1 bunch asparagus, trimmed
  • 1 lemon (zest + juice)
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp dried oregano (or Italian herbs)
  • Salt, pepper

Instructions

  1. Season chicken with salt, pepper, herbs, lemon zest.
  2. Sear chicken in olive oil 5–6 minutes per side; remove.
  3. Sauté asparagus 3–4 minutes; add garlic 30 seconds.
  4. Return chicken, squeeze lemon juice over top, rest 2 minutes and serve.

2) Spring Pea & Greek Yogurt Protein Bowl

This creamy-tangy bowl feels like a salad and dip combined. Greek yogurt boosts protein, while peas, cucumbers, and herbs make it fresh and crunchy.

Ingredients

  • 1 cup plain Greek yogurt
  • 1 cup peas (thawed if frozen)
  • 1/2 cucumber, chopped
  • 2 tbsp chopped dill or mint
  • 1 tbsp lemon juice
  • Salt, pepper
  • Optional: 1 can tuna or 2 boiled eggs for extra protein

Instructions

  1. Stir yogurt with lemon, herbs, salt, pepper.
  2. Fold in peas and cucumber.
  3. Top with tuna or sliced eggs if using.
  4. Chill 10 minutes for best flavor, then eat.

3) Salmon with Dill Yogurt Sauce + Radish Salad

Salmon brings big protein and healthy fats, while a dill-yogurt sauce keeps it cool and springy. The radish salad adds snap and color.

Ingredients

  • 2 salmon fillets
  • 1 tbsp olive oil
  • Salt, pepper
  • 1/2 cup Greek yogurt
  • 1 tbsp chopped dill
  • 1 tsp lemon juice
  • 6 radishes, thinly sliced
  • 1 tsp vinegar + pinch salt

Instructions

  1. Season salmon; pan-sear or bake at 400°F (200°C) for 10–12 minutes.
  2. Mix yogurt, dill, lemon, salt.
  3. Toss radishes with vinegar and salt.
  4. Serve salmon with sauce and radish salad.

4) Turkey & Spinach Stuffed Sweet Potatoes

This is cozy but not heavy: savory turkey, garlicky spinach, and a naturally sweet base. It’s high-protein and meal-prep friendly for busy weeks.

Ingredients

  • 2 medium sweet potatoes
  • 1 lb ground turkey
  • 3 cups spinach
  • 2 cloves garlic, minced
  • 1 tsp paprika
  • Salt, pepper
  • Optional: 2 tbsp plain Greek yogurt

Instructions

  1. Bake sweet potatoes at 400°F (200°C) for 40–50 minutes.
  2. Brown turkey with paprika, salt, pepper.
  3. Add garlic and spinach; cook until wilted.
  4. Split potatoes, stuff with turkey mix, top with yogurt if desired.

5) Shrimp & Snap Pea Stir-Fry (Light Garlic Sauce)

Shrimp cooks in minutes, making this a fast high-protein dinner. Snap peas and carrots stay crisp, and a light sauce keeps everything glossy but fresh.

Ingredients

  • 1 lb shrimp, peeled
  • 2 cups snap peas
  • 1 carrot, thinly sliced
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce (low sodium)
  • 1 tsp honey (optional)
  • 1 tsp sesame oil (optional)
  • 1 tbsp olive oil

Instructions

  1. Stir-fry shrimp in olive oil 1–2 minutes per side; remove.
  2. Cook snap peas and carrot 3–4 minutes.
  3. Add garlic 30 seconds.
  4. Return shrimp; add soy sauce (and honey/sesame oil), toss and serve.

6) Egg & Cottage Cheese Spring Veggie Frittata

Fluffy, protein-packed, and perfect for brunch. Cottage cheese melts into the eggs for extra protein, while spring veggies keep it colorful and fresh.

Ingredients

  • 8 eggs
  • 1/2 cup cottage cheese
  • 1 cup spinach
  • 1/2 cup peas
  • 1/2 cup chopped asparagus
  • Salt, pepper
  • 1 tsp olive oil

Instructions

  1. Whisk eggs with cottage cheese, salt, pepper.
  2. Sauté asparagus 3 minutes; add spinach to wilt, stir in peas.
  3. Pour egg mixture into oven-safe skillet.
  4. Bake at 375°F (190°C) for 12–18 minutes until set.

7) Chicken, Strawberry & Spinach Salad (High-Protein)

Sweet strawberries and crunchy greens make it feel like spring in a bowl. Chicken and a simple vinaigrette turn it into a real, filling protein meal.

Ingredients

  • 2 cups spinach
  • 1 cooked chicken breast, sliced
  • 1 cup strawberries, sliced
  • 2 tbsp feta (optional)
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt, pepper

Instructions

  1. Whisk olive oil, balsamic, salt, pepper.
  2. Toss spinach with dressing.
  3. Top with chicken, strawberries, and feta.
  4. Serve immediately.

8) Tuna & White Bean Lemon-Herb Salad

This is the no-cook, high-protein lunch that tastes bright and clean. Tuna and beans make it hearty, while lemon and herbs keep it fresh.

Ingredients

  • 1 can tuna (in water), drained
  • 1 can white beans, rinsed
  • 1/4 red onion, finely sliced
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Parsley or dill
  • Salt, pepper

Instructions

  1. Combine tuna, beans, onion, and herbs.
  2. Add olive oil, lemon, salt, pepper.
  3. Toss well and let sit 5 minutes.
  4. Eat as-is or spoon into lettuce cups.

9) Tofu & Asparagus Sesame Bowl

Crispy tofu and asparagus make a great spring combo: fresh, savory, and satisfying. A sesame-soy drizzle pulls everything together without heavy sauces.

Ingredients

  • 14 oz firm tofu, pressed and cubed
  • 1 bunch asparagus, chopped
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp rice vinegar (or lime juice)
  • 1 tsp sesame seeds
  • 1 tbsp olive oil

Instructions

  1. Pan-sear tofu in olive oil until golden; remove.
  2. Sauté asparagus 3–4 minutes.
  3. Mix soy sauce, sesame oil, vinegar.
  4. Toss tofu and asparagus with sauce; top with sesame seeds.

10) Lean Chicken Meatballs with Spring Greens

These meatballs stay juicy with simple seasoning and bake quickly. Serve over arugula or spinach so the warm meatballs slightly wilt the greens.

Ingredients

  • 1 lb ground chicken
  • 1 egg
  • 1/3 cup breadcrumbs (or oat flour)
  • 2 tbsp grated Parmesan (optional)
  • 1 tsp garlic powder
  • Salt, pepper
  • Arugula or spinach to serve

Instructions

  1. Mix meatball ingredients; form 16–20 small balls.
  2. Bake at 400°F (200°C) for 12–15 minutes.
  3. Serve over greens with lemon squeeze or light marinara.
  4. Store leftovers for quick meals.

11) Protein-Packed Chickpea “Egg” Salad Wraps

This tastes like classic egg salad but uses chickpeas for a hearty, high-protein option. Crunchy celery and bright lemon keep it springy and fresh.

Ingredients

  • 1 can chickpeas, rinsed
  • 2 tbsp Greek yogurt
  • 1 tsp Dijon mustard
  • 1 celery stalk, chopped
  • Lemon juice
  • Salt, pepper
  • Lettuce leaves or whole-grain wrap

Instructions

  1. Mash chickpeas roughly with a fork.
  2. Stir in yogurt, mustard, lemon, salt, pepper.
  3. Fold in celery.
  4. Spoon into lettuce wraps or a whole-grain wrap.

12) Cod with Pea Purée and Mint

Light, flaky cod pairs beautifully with a creamy pea purée. Mint and lemon make it taste clean and spring-forward, while still delivering solid protein.

Ingredients

  • 2 cod fillets
  • Salt, pepper
  • 2 cups peas
  • 2 tbsp Greek yogurt (or olive oil)
  • 1 tbsp mint, chopped
  • Lemon juice

Instructions

  1. Season cod; bake at 400°F (200°C) for 10–12 minutes.
  2. Blend peas with yogurt, mint, lemon, salt, pepper.
  3. Warm purée if needed.
  4. Serve cod over pea purée.

13) Turkey Taco Lettuce Cups with Crunchy Veg

These lettuce cups are crisp, juicy, and perfect for warmer days. Lean turkey brings protein, and the fresh toppings keep every bite bright.

Ingredients

  • 1 lb ground turkey
  • 1–2 tsp taco seasoning
  • 1/2 cup diced tomatoes
  • 1/2 cup chopped cucumber or radish
  • Romaine or butter lettuce leaves
  • Optional: Greek yogurt as “sour cream”

Instructions

  1. Brown turkey; add taco seasoning and a splash of water.
  2. Spoon into lettuce leaves.
  3. Top with tomatoes and crunchy veg.
  4. Add Greek yogurt if desired and serve.

14) Spring Lentil & Chicken Soup (Light but Filling)

A lighter soup that still eats like a full meal. Lentils and chicken double up the protein, while carrots and spinach keep it bright.

Ingredients

  • 1 chicken breast, diced
  • 3/4 cup lentils, rinsed
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 1 small onion, chopped
  • 6 cups low-sodium broth
  • 2 cups spinach
  • Salt, pepper, thyme

Instructions

  1. Sauté onion, carrot, celery 5 minutes in a pot.
  2. Add chicken; cook 3 minutes.
  3. Add lentils and broth; simmer 20–25 minutes.
  4. Stir in spinach to wilt; season and serve.

15) Ricotta-Lemon Protein Pasta with Chicken and Peas

This pasta feels creamy and fresh at the same time. Ricotta and chicken bring the protein, and peas plus lemon keep it bright for spring dinners.

Ingredients

  • 8 oz chickpea or whole-wheat pasta
  • 1 cup cooked chicken, chopped
  • 1 cup peas
  • 1/2 cup part-skim ricotta
  • 1 lemon (zest + juice)
  • 1/4 cup pasta water
  • Salt, pepper

Instructions

  1. Cook pasta; add peas in last minute; reserve pasta water.
  2. Stir ricotta with lemon zest/juice, salt, pepper.
  3. Toss pasta, peas, chicken with ricotta mixture.
  4. Add pasta water until silky and serve.

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