8 High Protein Spring Meals That Make Weeknights Ridiculously Easy

Spring is the season for bright flavors, crisp veggies, and meals that feel light but still keep you full. The secret? Protein-packed plates that don’t taste like “health food.” Think charred lemons, tender salmon, juicy chicken, crunchy snap peas, and creamy yogurt sauces that go with everything.

These 8 high-protein spring recipes are fresh, fast, and flexible. They’re built for busy weeknights and lazy Sundays, meal prep and dinner parties. Grab a sheet pan, a skillet, and a big bowl—let’s cook meals that taste like sunshine and keep you energized.

1. Lemon Herb Chicken With Asparagus and White Beans

If you crave a bright, no-fuss dinner, this one-pan wonder is it. Tender chicken, crisp asparagus, and hearty cannellini beans get tossed in a zippy lemon-herb dressing. It’s spring in a skillet—and it hits that protein sweet spot.

Ingredients:

• 1.5 lb boneless, skinless chicken thighs, trimmed
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1 (15 oz) can cannellini beans, drained and rinsed
• 2 tbsp olive oil
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 tsp dried oregano
• Zest and juice of 1 large lemon
• 2 tbsp chopped fresh parsley
• 1 tsp Dijon mustard
• 1/4 tsp red pepper flakes (optional)

Instructions:

1. Preheat oven to 425°F. Line a sheet pan with parchment.
2. In a large bowl, toss chicken thighs with 1 tbsp olive oil, salt, pepper, garlic powder, and oregano. Spread on the sheet pan.
3. Roast for 12 minutes. Toss asparagus and beans with remaining 1 tbsp olive oil and a pinch of salt; scatter around the chicken. Roast 10–12 minutes more, until chicken is cooked through (165°F) and asparagus is tender-crisp.
4. Whisk lemon zest, lemon juice, Dijon, parsley, and red pepper flakes. Spoon over everything while hot and toss gently.

Serve with crusty bread or quinoa to soak up the lemony juices. Swap asparagus for green beans or broccolini, and use chicken breasts if you prefer—just don’t skip the lemon. It’s the glow-up.

2. Spring Pea and Mint Cottage Cheese Toasts With Smoked Salmon

These toasts are brunchy, snacky, and ridiculously satisfying. Creamy cottage cheese gets blended into a tangy spread, then topped with smashed peas, fresh mint, and silky salmon. Fast, fancy, and fully loaded with protein.

Ingredients:

• 4 slices hearty multigrain or sourdough bread, toasted
• 1 cup 2% or 4% cottage cheese
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 1 tsp olive oil
• 1 cup fresh or thawed frozen peas
• 2 tbsp chopped fresh mint
• 4 oz smoked salmon
• 1/4 tsp flaky sea salt
• Black pepper, to taste
• Optional: thinly sliced radishes, capers, or a drizzle of hot honey

Instructions:

1. Blend cottage cheese with lemon juice, lemon zest, and olive oil until smooth and fluffy.
2. Lightly smash peas with the back of a fork. Fold in mint, a pinch of salt, and pepper.
3. Spread cottage cheese generously on toast. Top with peas and ribbons of smoked salmon.
4. Finish with flaky salt, more pepper, and optional radishes or capers.

Serve as an open-face lunch with a simple arugula salad. No salmon? Use grilled chicken, canned tuna, or a jammy egg. Want it dairy-free? Swap in whipped hummus and keep the minty peas on top.

3. Garlicky Shrimp and Sugar Snap Pea Stir-Fry With Ginger Rice

When you need dinner in 20 minutes, this is it. Snappy veggies, juicy shrimp, and a garlicky sauce that clings to every bite. The ginger rice makes it feel special without trying too hard.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 cups sugar snap peas, trimmed
• 1 red bell pepper, thinly sliced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, minced (divided)
• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp oyster sauce (or additional soy)
• 1 tsp honey
• 1 tsp rice vinegar
• 1 tbsp neutral oil
• 2 cups cooked jasmine or brown rice
• 1 tsp sesame oil
• 2 green onions, sliced
• Sesame seeds, for garnish

Instructions:

1. Toss shrimp with half the minced ginger and a pinch of salt. In a small bowl, whisk soy, oyster sauce, honey, and rice vinegar.
2. Heat oil in a large skillet or wok over medium-high. Stir-fry shrimp 2–3 minutes until just pink. Remove to a plate.
3. Add snap peas, bell pepper, and remaining ginger. Stir-fry 3–4 minutes until crisp-tender. Add garlic; cook 30 seconds.
4. Return shrimp to pan and pour in sauce. Toss 1–2 minutes to coat and heat through.
5. Stir sesame oil and half the green onions into warm rice. Serve stir-fry over rice; top with remaining green onions and sesame seeds.

Make it extra by adding mushrooms or baby bok choy. No shrimp? Try sliced chicken breast or cubed tofu. For spice lovers, add chili crisp at the end—seriously, it slaps.

4. Greek Yogurt Chicken Souvlaki Bowls With Lemon Rice

These bowls are sunshine in a dish: juicy yogurt-marinated chicken, crunchy veggies, and a garlicky yogurt sauce. The acid, the herbs, the textures—it’s the spring lunch you’ll crave all week.

Ingredients:

• 1.25 lb boneless, skinless chicken breasts, cut into 1.5-inch chunks
• 1/2 cup plain Greek yogurt (2% or 5%)
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tbsp lemon zest
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 1/2 tsp kosher salt and 1/4 tsp black pepper
• 1 cup uncooked basmati rice
• 2 cups low-sodium chicken broth
• 1 tbsp butter or olive oil
• 2 tbsp chopped fresh dill or parsley
• 1 cup diced cucumber
• 1 cup cherry tomatoes, halved
• 1/4 small red onion, thinly sliced
• 1/2 cup kalamata olives, pitted (optional)
• For sauce: 3/4 cup Greek yogurt, 1 tbsp lemon juice, 1 small garlic clove grated, salt to taste

Instructions:

1. Mix yogurt, olive oil, garlic, lemon zest, lemon juice, oregano, salt, and pepper. Toss with chicken and marinate 20–60 minutes (or overnight).
2. Cook rice in broth with butter according to package instructions. Fluff, then stir in dill and a squeeze of lemon.
3. Thread chicken onto skewers (or cook without). Grill or pan-sear over medium-high 8–10 minutes, turning until charred and cooked through.
4. Stir sauce ingredients together with a pinch of salt.
5. Assemble bowls with lemon rice, chicken, cucumber, tomatoes, onion, olives, and a dollop of yogurt sauce.

Great for meal prep—keep components separate and assemble just before eating. Add feta for more tang, or swap chicken for salmon or tofu. Warm pita wedges on the side? Always a yes.

5. Spring Veggie Frittata With Ricotta and Greens

This frittata is brunch-perfect and weekday-friendly. It’s loaded with protein from eggs and ricotta, plus tender spring greens and sweet leeks. Serve warm, room temp, or straight from the fridge—she’s flexible.

Ingredients:

• 8 large eggs
• 1/2 cup whole-milk ricotta
• 1/4 cup grated Parmesan
• 1/4 cup milk
• 1 tbsp olive oil
• 1 leek, white and light green parts sliced thin
• 2 cups baby spinach or chopped chard
• 1/2 cup peas (fresh or thawed)
• 1/2 tsp kosher salt and 1/4 tsp black pepper
• 1 tbsp chopped fresh basil or chives
• Optional: pinch of red pepper flakes

Instructions:

1. Preheat oven to 375°F. Whisk eggs, ricotta, Parmesan, milk, salt, pepper, and herbs until mostly smooth.
2. Heat olive oil in a 10-inch oven-safe skillet over medium. Cook leeks 3–4 minutes until soft. Add greens and peas; cook until wilted.
3. Pour in egg mixture. Stir gently, then let cook undisturbed 2–3 minutes until edges just set.
4. Transfer skillet to oven and bake 10–14 minutes, until center is just set. Rest 5 minutes before slicing.

Top with a little arugula tossed in lemon and olive oil. Add cooked chicken sausage for extra protein, or swap peas for asparagus tips. Leftovers make a stellar lunch sandwich on toasted sourdough.

6. Miso-Maple Glazed Salmon With Radish and Cucumber Salad

Salmon plus miso plus maple is the trifecta: savory, sweet, umami-rich. Pair it with a crunchy, cooling salad and you’ve got a dinner that feels restaurant-level but cooks in under 20 minutes.

Ingredients:

• 4 salmon fillets (5–6 oz each), skin-on
• 1 tbsp white miso paste
• 1 tbsp maple syrup
• 1 tbsp soy sauce or tamari
• 1 tsp rice vinegar
• 1 tsp grated fresh ginger
• 1 tsp neutral oil
• For salad: 1 cup thinly sliced radishes, 1 cup sliced cucumber, 2 tbsp chopped dill, juice of 1/2 lemon, 1 tsp olive oil, pinch salt

Instructions:

1. Preheat broiler to high and line a sheet pan with foil. Stir miso, maple, soy, vinegar, and ginger.
2. Pat salmon dry. Brush with oil, then glaze half the miso-maple mixture over the tops.
3. Broil 5–7 minutes, depending on thickness, brushing with remaining glaze halfway through. Salmon should flake easily.
4. Toss salad ingredients until glossy and crisp.

Serve with brown rice, quinoa, or garlicky soba. Swap salmon for trout or tofu slabs. For more crunch, add sliced snap peas to the salad. Pro tip: don’t over-broil—carryover heat finishes the job.

7. Creamy White Bean Pasta With Lemon, Arugula, and Pecorino

Pasta night, but make it protein. Blended white beans turn into a silky sauce that hugs every noodle. It’s bright, it’s creamy (without cream), and it tastes like spring in a bowl.

Ingredients:

• 12 oz short pasta (orecchiette, rigatoni, or shells)
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1/2 cup low-sodium vegetable or chicken broth
• 2 tbsp olive oil
• 3 cloves garlic, sliced
• Zest and juice of 1 lemon
• 1/4 tsp red pepper flakes (optional)
• 3 cups baby arugula
• 1/3 cup grated Pecorino Romano (plus more to serve)
• Salt and black pepper to taste

Instructions:

1. Cook pasta in salted water until al dente. Reserve 1 cup pasta water.
2. Blend beans with broth until very smooth.
3. In a large skillet, heat olive oil. Sauté garlic 1 minute until fragrant; add red pepper flakes if using. Pour in bean puree and bring to a gentle simmer.
4. Add lemon zest, half the lemon juice, and a splash of pasta water. Stir in pasta and arugula. Toss until arugula wilts and sauce coats the pasta, loosening with more pasta water as needed.
5. Finish with Pecorino and the remaining lemon juice. Season with salt and pepper.

Top with toasted breadcrumbs for texture. Add grilled chicken, salmon, or shrimp for extra protein, or toss in peas or asparagus tips. Leftovers reheat beautifully with a splash of water.

8. Spring Turkey Meatballs With Green Goddess Yogurt and Roasted Carrots

These herby turkey meatballs are juicy, bright, and totally meal-prepable. The green goddess yogurt is the star—tangy, herby, and perfect for dunking. Roasted carrots make it a full, colorful plate.

Ingredients:

• For the carrots: 1 lb small carrots (or larger, halved), 1 tbsp olive oil, 1/2 tsp kosher salt, black pepper
• 1 lb ground turkey (93% lean)
• 1/2 cup panko breadcrumbs
• 1 egg
• 2 tbsp finely chopped parsley
• 1 tbsp finely chopped dill
• 2 green onions, finely sliced
• 1 tsp Dijon mustard
• 1 tsp lemon zest
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt and 1/4 tsp black pepper
• For the sauce: 3/4 cup Greek yogurt, 1/2 small avocado, 1 tbsp lemon juice, 1 small garlic clove, 1 tbsp chopped chives, 1 tbsp chopped parsley, pinch salt

Instructions:

1. Heat oven to 425°F. Toss carrots with olive oil, salt, and pepper on a sheet pan. Roast 20–25 minutes until tender and caramelized.
2. Meanwhile, mix turkey, panko, egg, herbs, green onions, Dijon, lemon zest, garlic powder, salt, and pepper. Form into 16 meatballs.
3. Place meatballs on a lightly oiled second sheet pan. Roast 12–15 minutes until cooked through (165°F) and lightly browned.
4. Blend sauce ingredients until smooth and creamy; thin with a splash of water if needed.

Serve meatballs and carrots with the green goddess sauce and a squeeze of lemon. Add quinoa or farro for a heartier meal. You can also pan-sear the meatballs for extra browning—just finish in the oven to keep them juicy.

Tips for Maximizing Protein and Spring Flavor

• Double down on herbs: parsley, dill, mint, basil—add them late to keep things bright.
• Use Greek yogurt and cottage cheese to boost protein in sauces and spreads.
• Lean proteins love acid: lemon, vinegar, or pickled onions bring everything to life.
• Batch-cook grains on Sunday so weeknight dinners practically assemble themselves.

There you go—8 high-protein spring meals that are fresh, fast, and seriously good. Pick one for tonight, and stash another for lunch tomorrow. Your future self (and your taste buds) will be very, very happy.