As the weather warms up, you may find yourself craving meals that are a little lighter, brighter and more produce-forward. As a dietitian, I’m a big fan of shifting your eating habits with the seasons, and spring is all about fresh, vibrant ingredients — think juicy strawberries, crisp green beans, zesty lemon and plenty of fresh herbs.
As a dietitian, I love Trader Joe’s because of its convenient, better-for-you options that highlight seasonal produce. Whether you’re looking for quick lunches, lighter snacks or simple ways to upgrade your meals, these are some of my favorite healthy spring finds.
Just don’t forget to check the sugar, fat and salt content on these items beforehand so you can be sure they fit into your eating plan and overall health goals.
Vegetable Spring Rolls
Trader Joe’s Vegetable Spring RollsTrader Joe’s Company
These spring rolls feature kale, edamame, mushrooms and shredded tofu, some of my favorite-plant based ingredients because of their high protein and fiber content. They left me feeling full and satisfied despite being a lighter take on the classic appetizer.
Gone Berry Crazy! Dark Chocolate Covered Strawberries
Trader Joe’s Gone Berry CrazyTrader Joe’s
Strawberries are a quintessential spring fruit, high in fiber, vitamin C and other beneficial plant compounds. Pairing them with antioxidant-rich dark chocolate makes this feel like a more dessert, and as a bonus, the bite-sized pieces help me keep portions in check.
Cheese, Spinach and Kale Egg Bites
Trader Joe’s Egg BitesNatalie Rizzo
Made with two types of greens, spinach and kale, these egg bites can help you work more veggies into your breakfast, which can help you maintain better blood sugar control and reduce overeating throughout the day, TODAY.com previously reported. The eggs are also packed with protein — it’s recommended to get 20-30 grams at breakfast (and every meal).
Field Fresh Chopped Salad with Grilled White Chicken
Trader Joe’s Field Fresh Chopped SaladNatalie Rizzo
This salad combines grilled chicken, couscous, parmesan and vegetables for a well-balanced meal. I often rely on ready-made salads as temperatures rise because they’re low effort and high in nutrients but still satisfying.
Lemon Basil Pasta Salad
Trader Joe’s Lemon Basil Pasta SaladTrader Joe’s Company
This pasta salad features lemon, basil and peas for a distinctly springy flavor profile. Peas, in season from April to July, are high in fiber and plant-based protein. I was pleasantly surprised at how light this mayo-free pasta salad tasted and would bring it as a work lunch or to an outdoor gathering.
Green Goddess Dressing
Trader Joe’s Green Goddess DressingNatalie Rizzo
Made with avocado, green onion, basil, garlic and lemon juice, this creamy dressing is basically spring in a bottle. It’s also a good source of healthy fats thanks to the avocado. Drizzle over salads, roasted vegetables, or grain bowls — know that a little goes a long way.
Vegan Creamy Dill Dressing
Trader Joe’s Vegan Creamy Dill DressingNatalie Rizzo
A dairy-free option, this dressing combines cauliflower, almond butter and fresh herbs into a rich consistency. It’s one of my favorite plant-based creamy dressings and pairs well with a simple crudité.
Sparkling White Tea With Pomegranate Juice
Trader Joe’s Sparkling White TeaTrader Joe’s
This lightly fizzy white tea includes pomegranate juice, which adds a subtle sweetness and a boost of antioxidants, so I prefer it to sugary sodas.
Olive Tapenade
Trader Joe’s Olive TapenadeNatalie Rizzo
This spread made from olives, capers and olive oil is one of my favorites for springtime picnics. I’ve spread it on crackers, paired it with fresh veggies and added it to sandwiches. It’s rich in heart-healthy fats — just make sure you’re not overdoing it on calories or sodium.
Rigatoni Alla Contadina
Trader Joe’s Rigatoni alla ContadinaNatalie Rizzo
This frozen pasta dish features spring vegetables like asparagus, broccoli, and peas tossed in a creamy sauce. While it leans more comfort food, the inclusion of seasonal veggies adds fiber and nutrients, making it a more balanced option for an easy dinner. I always keep a bag of this in my freezer for busy weeknights that call for a hearty meal.
Marinated Artichokes
Trader Joe’s Marinated ArtichokesTrader Joe’s
Artichokes are one of spring’s star vegetables. I add this ready-to-eat version to sandwiches or salads for extra flavor and texture. Artichokes are also loaded with fiber and antioxidants.
Queso Fresco
Trader Joe’s Queso FrescoTrader Joe’s Company
This mild, crumbly cheese is lighter than many aged cheeses and works well sprinkled over salads, veggies or tacos. I use just a little during my family’s weekly Taco Tuesday night for some extra flavor and a protein boost.
Chopped Salad Blend
Trader Joe’s Chopped Salad BlendTrader Joe’s Company
As a working mom, I often don’t have time to wash and prep salad, so I usually have this bagged mix is on hand. Made of escarole, endive, cabbage, carrots and radicchio, this blend is crunchy and healthy with a wide range of vitamins and antioxidants.
Sweet Onion Salad Kit
Trader Joe’s Sweet Onion Salad KitNatalie Rizzo
This ready-to-assemble salad kit includes romaine, radicchio, cheese, crunchy toppings, and a sweet onion dressing. I like to upgrade salad kits like this with an easy protein, like steamed lentils, to make it more filling and balanced.
Garlic Shiitake Green Beans
Trader Joe’s Garlic Shiitake Green BeansTrader Joe’s Company
This frozen veggie side is tossed in a garlic and shiitake mushroom sauce. I always keep a bag in my freezer for nights when my fridge is bare and I need a quick, nutritious side. Because green beans are a classic spring vegetable, it still feels seasonal. Plus, it’s a fiber-rich option that pairs well with most proteins.