The Best Spring Vegetables to Eat This Season

Ah, springtime — it’s finally here! Time to start looking ahead to spring seasonal foods for your meal plan. While the cherry blossoms, longer days, and warmer weather are all welcome changes, we also love spring for the new bounty of veggies it brings to our plates.

Whether you’re working on weight loss, want to incorporate more whole foods into your diet, or simply appreciate tasty seasonal food, knowing which in-season vegetables to eat can be game-changing.

What are spring vegetables, you may be wondering? We’ve rounded up a bunch of the best spring vegetables you can find at your local grocery store or farmer’s market (or even grow in your own spring garden) this time of year.

From cool-weather veggies that thrive earlier in the season to those that crop up in warmer temps as summer inches closer, we’ll guide you through the best in-season vegetables from March through May. Ready, set, let’s veg out.

Some of our favorite spring veggies include:

• Leafy greens

• Beets

• Radishes

• Turnips

• Leeks

• Shallots

• Spring onions

• Artichokes

• Snow peas

• Green beans

• Rhubarb

• Fava beans

• Sugar snap peas

Let’s dig into all the details of each.

1. Leafy Greens

Spring is the season for fresh, vibrant greens — which are low in calories and carbs and high in essential vitamins and minerals.

Here are a few of our favorite spring greens to toss into your meal-prepping rotation:

• Arugula. These peppery leaves are so delicious in light salads, like a Caprese or farro-based dish. Arugula is also great for adding greens to something like flatbread.

• Dandelion greens. These crisp, slightly bitter greens are somewhat similar to chicories. Their sharp flavor adds a bold twist to salads or sautés.

• Kale. Raw kale has a hearty, bitter edge, but it softens beautifully when cooked or marinated. The dark green leaves are sturdy enough for sautés, soups, kale chips, or a nutrient-packed smoothie.

• Mustard greens. If you love a little spice, mustard greens bring the heat with their signature bite. They’re a go-to for Southern-style dishes or simply sautéed with garlic and olive oil.

• Spinach. Spinach is popular for a reason. It’s endlessly versatile. You can blend it into smoothies, toss it into soups, or sauté it as a quick side to up your daily greens intake. It’s also a good vegetarian source of iron.

• Swiss chard. With its vibrant red stems and mild flavor, Swiss chard is a prime way to mix things up when you need a break from kale.

• Watercress. As the name suggests, watercress is super hydrating and brings a peppery kick when raw. Cook it down, and it takes on a much milder flavor.

2. Beets

Spring sunshine may make you crave fresh, leafy greens, but let’s not forget about the early spring vegetables. Jewel-toned beets are still thriving underground, bridging the gap between winter’s hearty produce and the lighter, brighter flavors of the warmer season ahead.

Nutritionally, beets bring plenty to the table, like fiber, essential minerals, and antioxidants.

Roughly three-quarters of a cup contains:

• Calories: 43 calories

• Carbohydrates: 9.6 grams

• Dietary fiber: 2.8 grams

• Protein: 1.6 grams

The naturally sweet, earthy, rain-kissed flavor of beets pairs beautifully with seasonal salads, citrus, and creamy cheeses. You can slice them raw into a fresh spring salad or roast them to bring out their caramelized sweetness.

3. Radishes

Radishes are the perfect way to bulk up a green spring salad, thanks to their signature peppery bite, vibrant pop of color, and satisfying crunch.

That said, radishes can be just as at home on a charcuterie board, adding a fresh contrast to cheeses and meats. Or, for a simple yet sophisticated snack, try them with a smear of high-quality butter and a sprinkle of flaky sea salt.

Beyond their bold flavor, radishes are an excellent source of vitamin C, potassium, and folate, and the high water content helps with hydration.

One cup of sliced radishes contains:

• Calories: 19 calories

• Carbohydrates: 4 grams

• Dietary fiber: 2 grams

• Protein: 0 grams

This low-calorie food is a good one to add to your meal plan if you’re aiming for a calorie deficit.

4. Turnips

Turnips don’t always steal the spotlight, but they definitely deserve a place in your spring veggie lineup. These root vegetables are cousins of beets and radishes, with a similar shape but a unique violet-to-white ombré skin. White turnips, on the other hand, are, well…white.

Turnips have a naturally sweet flavor that gets even better when roasted. Though you can eat them raw, they really shine when caramelized on a stovetop or in the oven.

Beyond their good looks and taste, turnips are a great source of vitamin C, folate, iron, and calcium, making them as good for you as they are delicious.

One medium turnip contains:

• Calories: 34

• Carbohydrates: 8 grams

• Dietary fiber: 2 grams

• Protein: 1 gram

Vitamin C is among the best vitamins for weight loss. Explore others in our blog.

5. Leeks

Springtime means we’ve finally made it to leek season. Wild leeks, also known as ramps, are a seasonal treat that brings a mellow, garlicky bite to fresh spring dishes.

Think of them as onions’ more delicate, sophisticated cousins. Leeks add depth and complexity without overpowering a dish.

Leeks bring a subtle sweetness when cooked. They soften beautifully in stews and stir-fries, add a gentle zing to egg dishes, and stand out when blanched or puréed into soups and sauces.

One cup of leeks contains:

• Calories: 54

• Carbohydrates: 13 grams

• Dietary fiber: 2 grams

• Protein: 1 gram

Plus, they’re rich in antioxidants.

6. Shallots

Though you can find them year-round in most supermarkets, shallots have their moment in the spring. They boast a refined, subtly sweet flavor, which is just the thing for spring’s lighter, brighter dishes.

And while they may look like mini lavender onions, shallots are actually finer and more delicate. Shallots are ideal for raw preparations (like a vinaigrette) when finely diced, but they also caramelize into crispy, culinary magic when sautéed for light pasta sauces.

One shallot contains:

• Calories: 31

• Carbohydrates: 7.4 grams

• Dietary fiber: 1.4 grams

• Protein: 1.1 grams

Guess what else? Shallots are slightly more nutrient-dense than onions. Is this a shallot fan account now? Maybe.

7. Spring Onions

These are so springy, they’re even named after the season. So it’s no surprise these bright, zesty alliums are at their peak during spring.

Also known as green onions or scallions, these young onions are harvested early, before their bulbs fully develop. The result? A crisp, mildly sweet flavor that works in just about anything.

Scallions also work double duty in the kitchen — the white bulbs offer a gentle onion bite, while the long, bright green stems bring a fresh, grassy taste.

One spring onion contains around:

• Calories: 5

• Carbohydrates: 1.1 grams

• Dietary fiber: 0.4 grams

• Protein: 0.3 grams

They aren’t necessarily hearty enough to stand alone as a side dish, but green onions make a fine garnish, adding depth and vibrancy to everything from stir-fries and salads to omelets and grain bowls. Plus, swapping in fresh herbs and scallions instead of extra salt is a simple way to boost flavor while keeping things light.

8. Artichokes

Versatile, delicious, and packed with nutrients, artichokes are a springtime superstar.

Whether you steam, grill, roast, or sauté them, they’re tender and slightly nutty, bringing a nice balance of sweet and bitter flavors. Some say they taste a bit like asparagus or celery but with an earthier depth that makes them extra satisfying.

One of the best ways to enjoy artichokes? As a finger food — just peel back the leaves and dip them in a tangy sauce. Artichoke hearts (the center portion) also work well in salads, pasta dishes, and dips.

About 100 grams of artichoke hearts (roughly half a cup) contain:

• Calories: 58

• Carbohydrates: 11.3 grams

• Dietary fiber: 5.8 grams

• Protein: 2.9 grams

They’re an excellent addition to our hearty Mediterranean salad recipe.

9. Snow Peas

These crunchy little do-gooders are the ultimate fresh and snappy spring veggie.

With their flat, tender pods and mild, grass-like flavor, they bring a refreshing crunch to the table. Unlike regular garden peas, snow peas are eaten whole — pod and all — making them a fuss-free and low-calorie addition to your meals.

One cup of snow peas contains:

• Calories: 26

• Carbohydrates: 4.8 grams

• Dietary fiber: 1.6 grams

• Protein: 1.8 grams

They’re very versatile, too. Toss snow peas into stir-fries, sauté them with garlic and sesame oil, or enjoy them raw with hummus for a crisp, hydrating snack.

10. Green Beans

Green beans are a staple of late spring, hitting their peak season in May.

One cup of green beans contains:

• Calories: 44.8

• Carbohydrates: 10.1 grams

• Dietary fiber: 3.9 grams

• Protein: 2.7 grams

They’re similar to snow peas in some ways, but they have a firmer texture. Green beans are also heartier and longer — that’s why they’re sometimes called “long beans.”

Since they’re a bit tougher than peas, green beans also take a little longer to cook, but the effort is well worth it.

Whether you blanch, roast, or sautée green beans, they’re the perfect blank canvas for bold flavors. Try them tossed in a garlicky sauce, roasted with a sprinkle of sea salt, or even lightly steamed and served with a squeeze of lemon for a fresh, bright side dish.

11. Rhubarb

Rhubarb is probably best known for its starring role in strawberry rhubarb pies or crisps — but let’s not typecast this vibrant, tart vegetable as just dessert. Rhubarb is surprisingly delicious when used in savory dishes, too.

Consider making a rhubarb relish or jam to put atop pork loins or drizzling it over honey-glazed chicken. Its sour, citrus-like tang adds a zesty punch to any dish, balancing out rich or sweet flavors beautifully.

One stalk of rhubarb contains:

• Calories: 11

• Carbohydrates: 2 grams

• Dietary fiber: 1 gram

• Protein: 1 gram

Also worth noting: Rhubarb leaves are toxic and should be avoided. Instead, just use those cute pink stalks, which are rich in vitamins A, C, and K.

12. Fava Beans

Fava bean season is the best season.

Also known as broad beans, these little gems have a sweet, mild flavor and a creamy, buttery texture that’s hard to beat. Some people compare them to soybeans (think edamame), but fava beans are larger and silkier.

They’re so delicious when served cold with burrata but also amazing as a warm purée with a drizzle of olive oil.

One hundred grams of fava beans (about a half-cup) contains:

• Calories: 40

• Carbohydrates: 2 grams

• Dietary fiber: 2 grams

• Protein: 4 grams

If you’re shelling them yourself, be sure to peel off the white outer layer of each bean pod — that part can be slightly bitter.

13. Sugar Snap Peas

Sugar snap peas are the perfect hybrid — a sweet fusion of snow peas and garden peas. You get the satisfying crunch of a snow pea, plus the plump, juicy sweetness of a garden pea. The best of both pea-sized worlds, if you ask us.

One cup of peas contains:

• Calories: 117

• Carbohydrates: 21 grams

• Dietary fiber: 8 grams

• Protein: 8 grams

Ready to put this spring vegetables list to use? Explore diet and meal-planning tips to support your weight loss goals.