34 Best Spring Vegetables and Spring Fruits

Use this guide for spring vegetables and fruits to find the best in-season choices for fresh produce, with plenty of recipe inspiration to add to your menu plan all season long!

Four images of spring vegetables in a collage: lettuce, mushrooms, avocadoes, and green peas. Text overlay reads, "Spring Vegetable Guide".

I don’t know about where you live, but spring has definitely come to our neighborhood!

The number one clue? Trees are blooming.

But better yet, the number two clue? More fresh foods and farmers’ markets!

I am so excited to add more fresh variety to our diets. While I love the root veggies and hearty greens that are in season in winter, I’m totally excited about some asparagus, spinach, and STRAWBERRIES!

For real. I’ve been waiting for strawberries to come down in price because we love them! And honestly, the strawberries you find in winter just don’t taste good. They don’t have much flavor.

Along with berries, all the spring vegetables and spring fruits mean my meal plans are full of fresh produce!

WHY EAT SEASONAL FOODS SPRING?

So why eat seasonal foods spring or otherwise?

Taste. Foods bought in peak season taste amazing. Plain and simple. This is when they get the optimal amount of sun and nutrients from the soil giving them the best flavor.
Cost. Prices go down when fruits and vegetables are growing in abundance. You can see that reflected in farmer’s markets AND in your local grocery stores. Many grocery stores buy as local as possible which helps you get the freshest, tastiest foods available.
Nutrition. Since peak season is when these foods are naturally ready to grow abundantly, they are loaded with nutrients.

For ideas and meal inspiration on how to use these delicious spring seasonal vegetables and fruits check out these Spring Dinner Recipes for April!

SPRINGTIME VEGETABLES

ARTICHOKES

Artichokes are technically a thistle but are often considered a vegetable because they contain so many nutrients! They are high in folate, and vitamins C and K. They also provide a lot of phosphorus and magnesium, plus high amounts of fiber and antioxidants!

You can eat artichokes raw, but they taste best cooked! Below are some recipes and methods for eating them. The inner heart is the best part!

How to Cook and Eat an Artichoke
Pasta Primavera
Panzanella Salad
Easy Vegetable Risotto
Spinach Artichoke Grilled Cheese
Amazing Roasted Artichokes
Artichokes make a yummy pizza topping as well

ASPARAGUS

I’m buying asparagus all spring long! I’m itching to find some white or purple asparagus and hope to find some in my local farmer’s market.

High in vitamins A, B, and C, minerals, and fiber, I know asparagus will help us move into spring by aiding digestion and boosting our immune systems.

BROCCOLI

Broccoli has been in season for a while now and I’m so glad it is! It has more vitamin C than an orange and more calcium than milk. Read more about it in the Winter Veggies guide.

Our go-to cooking method is simply roasting it in the oven, but these other recipes are great!

CARROTS

You will still find carrots in season in spring and readily available year-round, although their peak season is about over. Rich in vitamins K and C, fiber, potassium, and antioxidants, they are great to add to your meals year-round!

Zucchini Muffins with Apples and Carrots
Egg Roll in a Bowl
Carrot Top Pesto (don’t throw away the carrot greens!)
Spiced Carrot Bread
Carrot and Sweet Potato Fritters

CAULIFLOWER

A cousin of broccoli and Brussels sprouts, cauliflower is one of those vegetables that you see everywhere! It’s almost a joke that you can make pizza crust, mashed “potatoes”, and rice from a vegetable. But it’s true! It’s a great substitute if you are eating more plant-based options and want low carbs.

CHIVES

Many fresh herbs are considered spring veggies. Chives are one of those spices that should be in every kitchen. They are in the onion family and are known for providing vitamin K and C. Plus they are great for digestion and boosting immunity!

Chives are most often used as a garnish for tasty foods like:

CUCUMBERS

It may be hard to find cucumbers in the farmer’s market in early May, but in some areas, you’ll see fresh cucumbers by the end of the month. Cucumbers are a great spring and summer snack since they are so high in water and have natural cooling properties.

Also high in potassium, phosphorus, and vitamin C, cucumbers are great to dip in your favorite Homemade Hummus!

Crunchy Vegetable Quinoa Salad
Easy Italian Pasta Salad (I love adding cucumbers!)
Tomato and Cucumber Salad
Vegetable Greek Salad

FAVA BEANS

Honestly, I had to look this one up. I’m not overly familiar with fava beans (also known as broad beans)! I am excited to try them this season because they contain LOADS of nutrients. They are similar to peas in that they are best fresh or frozen. And like other beans, they are full of fiber and protein which help give you energy!

GARLIC

Garlic comes into season in late winter or early spring. And is AMAZING for your body. It has high anti-inflammatory properties and can aid in boosting your immune system. Taking raw garlic to combat common colds is extremely helpful. (This Honey Infused Garlic Recipe makes it much more palatable!)

Garlic is known for its high mineral content as well as being a rare organic source of allicin which helps reduce cholesterol. This is what gives it its “spicy” flavor. I add minced garlic to almost all my recipes even when it isn’t called for. It’s one of my favorite flavors to add to food!

HERBS

Fresh herbs are now in season! You can buy little bundles of fresh herbs at the grocery store, but if you plan on using a lot of fresh herbs (or possibly drying them yourself!) it’s not a bad idea to buy a whole plant! I’ve recently seen fresh potted herbs at my local Kroger.

Fresh herbs not only add a lot of flavor to your dishes but also provide additional nutrients. The more plants we eat, the healthier our bodies will be!

Cilantro Lime Dressing
Rosemary Olive Oil Bread
Lemon and Herb Sheet Pan Chicken
Hemp and Herb Crusted Pork Chops
How to Make Loose Herbal Tea
How to Freeze Herbs (plus more recipe ideas!)

Frozen cubes with herbs in it, some frozen in water and some frozen in olive oil.

HORSERADISH ROOT

Horseradish is not a common vegetable to grace the dinner table, yet it is a strong little root that has many benefits! It is high in Vitamin C, folate, potassium, and calcium. When eaten, it helps boost immunity, lower blood pressure, and improve digestion.

Most often you see it as a garnish or added to sauces. It has a very strong, spicy, pungent taste similar to wasabi and mustard. In fact, it contains the same enzymes that make those foods spicy as well!

Easy Horseradish Mayonnaise
Horseradish Sauce (use this on steak!)

KALE

This super hearty green is one of the peak season springtime vegetables, but it sticks around into the summer. You can find it for around a dollar a bundle year-round. Kale is very rich in vitamins and minerals, cooks well, and even tastes good raw.

Moving out of soup season into lighter no-cook meals, adding kale salads to your meal plan is a great idea!

LEEKS

If you need a change from using regular white onions, leeks are a great option! They add a unique flavor to your dishes while providing nutrients. Washing leeks can be a little bit tricky, so use this tutorial to get all the dirt out from between the leaves.

Pork and Potato Soup (use leeks instead of onions)
Homemade Chicken Stock (add leeks)
Creamy Cauliflower Leek Soup
Parmesan and Leek Quiche

LETTUCE

Fresh leafy lettuce is a great option for spring! Low in calories and high in vitamins and minerals, lettuce is a great addition to the daily table. Salads and wraps are the easiest way to add this fresh veggie to your meals.

MINT

Fresh mint adds flavor to everything from chocolate to toothpaste to tea! Did you know it also has great health benefits? Mint is an herb that aids in digestion, relieves cold and cough symptoms, and relieves irritation for skin conditions (like sunburn and scrapes!).

Mint is very easy to grow in your own herb garden. Just use some caution, because it will grow and grow and grow! I prefer to plant it in a container, so it doesn’t take over the whole garden. Add fresh mint to salads, tea, and lemonade!

Portuguese Style Mint Rice
Fresh Mint Dressing
Chicken with Lemon, Cumin, and Mint
Watermelon Salad with Feta and Fresh Mint
Classic Mojitos

MUSHROOMS

Mushrooms are a great way to add extra calcium and other nutrients to your meals. They can be added in as a main ingredient (like in our Creamy Mushroom Pasta) or hidden to stretch your ground beef.

ONIONS, SWEET OR VIDALIA

Onions are readily available most of the year, are low in price, and add loads of nutrients to any dish. Sweet onions in particular, like Vidalia, come into season in early spring. Sweet onions are a welcome treat and add a hint of unique flavor to your food.

PEAS

Green peas are surprisingly delicious if you cook them the right way. It is possible to overcook them and make them mushy. Yuck! BUT slightly steamed or added into dishes towards the ends makes them slightly crisp and tasty! High in fiber and vitamin A which makes them great for digestion and eyesight.

RADISHES

Back in the Winter Veggies Guide, I introduced radishes because they were coming into season. We tried them raw in a salad and didn’t like them too much. But taking a reader’s advice to try them roasted, we gave them a second chance. Wow! They are delicious! It’s worth trying roasted radishes if you haven’t liked them raw.

Radishes are easy to grow and grow very fast. They are good for any beginner gardener for a quick victory in the garden!

RHUBARB

This is a strange vegetable since it looks like bright red celery but tastes like tart green apples. You usually see it paired with strawberries to balance the tart and sweet flavors. It’s a rich source of beta-carotene and antioxidants.

SPINACH

Similar to lettuce, spinach is GREAT for a simple salad at dinner time. Higher in iron and vitamin K than lettuce, it’s good eaten raw or cooked. I love adding it to smoothies and boosting the nutrients! It is prone to wilting quickly, so eat it up before storing it too long!

SPRING GREENS

Very similar to lettuce varieties and dark leafy greens like kale, spring greens are rich in nutrients. They carry a lot of folate, calcium, and vitamin K. Spring greens tend to be smaller leaf greens like arugula, radicchio, and baby lettuce. With bright green leaves, these tender greens are perfect for salads!

SWEET POTATOES

Sweet potatoes are still being harvested in season and will show up at the farmer’s market in early spring. But stock up because they won’t be as easy to find (or low in price!) over the summer. Sweet potatoes are a good carbohydrate rich in nutrients.

WATERCRESS

Watercress is technically a spring green, but I wanted to highlight some of its benefits specifically. High in vitamins A, C, and K, it’s a great source of energizing nutrients. It has iron, magnesium, and calcium as well.

Watercress benefits your heart, brain, and bone health while reducing oxidative damage to red blood cells. Adding it to salad, soups, and pesto is a great way to eat it!

Super-Grain Soup with Watercress and Mushrooms
Easy Spinach Pesto (substitute watercress!)
Sautéed Watercress with Garlic

SPRING FRUITS

APPLES

Apples are super popular. And for good reason! They are often low in price year-round although they peak in season in late summer. Apples are high in fiber, vitamin C, potassium, and vitamin K. You’ll get most of the nutrients if you eat them with the skin on. But they are often on the dirty dozen list, so buy organic if possible.

Cheesecake Baked Apples
Apple Pie Overnight Oats
Apple Oatmeal Breakfast Bars
Homemade Applesauce
Easy Apple Pie Jam
Use the peels and cores to make Homemade Apple Cider Vinegar

APRICOTS

Honestly, apricots aren’t high on my list of spring fruits I hunt for (I’m more of a berry girl), but now that I know how good they are for you, I’d like to keep them in rotation! They are high in vitamins A, C, K, and E and are also a good source of fiber!

Apricots are in the peach and plum family, so they have a large pit in the middle. Be aware if you bite into one! Fresh apricots are quite tangy, but you can find them dried as well and then they are super sweet!

Rhubarb-Apricot Barbecue Chicken (rhubarb is also in season and this is a great way to use it!)
Apricot Raspberry Preserves
Apricot Coconut Scones
Homemade Fruit Leather

AVOCADOS

It’s still avocado season (whoop whoop!) and you can find some incredible prices on avocados. Since they are so high in healthy fats, good for heart health and digestive function, I like to make them a regular part of my diet.

Freezing ripe avocados is a great hack for storing fresh produce when it’s at rock-bottom prices! Or make one of these yummy recipes:

BANANAS

Bananas have long been known to be high in potassium and they also contain impressive amounts of vitamin C and B6, riboflavin, and folate. They have protein and carbohydrates and work great as a pre-workout snack. I love to include a banana in my daily smoothie!

Since bananas are grown in tropical climates, they are typically easy to find all year round. I wanted to feature them here because fruits are a great snack for hungry kids. Being full of nutrients and more appealing in flavor than vegetables, it’s a great way to get real food nutrients into your kiddos!

BLUEBERRIES

I love berries. Blueberries are high on my list of favorites, and I LOVE when they come into season! Sweet, tasty, and full of nutrients, I’m always happy to eat fresh blueberries. They are full of antioxidants which helps add to their deep color. Blueberries are high in vitamins C, K, and B6 and are also rich in fiber.

CHERRIES

We may be jumping the gun on finding good cherries, but if you don’t see them right away, you should see them by the end of May. Cherry season is SHORT, and you can really only find them for a small amount of time!

Cherries are super sweet and delicious. There are a few different varieties, but all have similar nutrients. Rich in antioxidants, vitamin C, potassium, and calcium, cherries are great snacks or added to tasty dishes.

Berry Pie (use cherries instead or a mix of berries and cherries)
How to Pit a Cherry
Cherry Limeade Popsicles
Add halved cherries to a salad like the Best Kale Salad

GRAPES

Fruits are some of my favorite spring seasonal foods, and grapes are included. You can find them for fairly good prices all year round, but you’ll easily see grapes for under a dollar per pound in spring and summer. We love grapes plain as snacks, but you can also mix them into salads for a sweet bit of flavor!

Grapes have a lot of phytonutrients called flavonoids, which help protect the body against cancer and cardiovascular disease by reducing inflammation.

Great low-prep snack option for kids
Salad with Red Grapes and Feta
Chicken Salad with Grapes
Kale Salad with Strawberries, Blue Cheese, and Pecans (add grapes)
Fruit Pizza

MANGO

Fresh mango is VERY sweet and perfect when the sweet craving hits. High in minerals like potassium, magnesium, and iron plus vitamin C, they are perfect for keeping your immune system strong.

PAPAYAS

Papaya isn’t one of those fruits that comes to mind when I’m making my meal plan. However, it is one of the most popular fruits in the world! It is rich in antioxidants and vitamin C. It’s great for your heart and digestive system.

How to Cut and Eat a Papaya
Papaya and Feta Salad
Green Papaya Salad
Papaya Bars (naturally sweetened and gluten-free)

STRAWBERRIES

Yum! My favorite part of this whole spring fruits and vegetables guide! Strawberries are high in antioxidants, vitamin C, and other vitamins and minerals. Plus, they taste amazing! They are sometimes tart when early in the season, but later berries ripen to be sweet and perfect for snacks, salads, and making jam.