10 High-protein Spring Dinners That Feel Light but Keep You Full

You want dinners that keep you satisfied without the post-meal slump? Same. These spring-friendly plates are bright, zippy, and loaded with protein, so you stay full without feeling heavy. Think fast weeknight vibes, lots of fresh herbs, and meals that practically taste like sunshine.

Whether you’re grilling outside or tossing everything on a single sheet pan, these 10 recipes bring lean proteins, crisp veggies, and bold flavors to the table. Ready to meet your new rotation? Let’s cook.

1. Zesty Lemon-Herb Chicken With Asparagus and White Beans

This is the dinner you make when you want something juicy, fresh, and done in 30. Tender chicken gets a citrusy marinade, then roasts with snappy asparagus and creamy cannellini beans. It’s bright, balanced, and seriously satisfying.

Ingredients:

• 1.5 lb boneless, skinless chicken breasts, pounded to even thickness
• 1 lb asparagus, trimmed
• 1 (15 oz) can cannellini beans, drained and rinsed
• 2 lemons (zest of 1, juice of both)
• 3 tbsp extra-virgin olive oil
• 3 garlic cloves, minced
• 1 tsp Dijon mustard
• 1 tsp honey
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper
• 1 tsp dried oregano
• 1/4 cup chopped fresh parsley
• Red pepper flakes, optional

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. Whisk lemon zest, lemon juice, olive oil, garlic, Dijon, honey, 3/4 tsp salt, pepper, and oregano.
3. Toss chicken with half the marinade. Marinate 10–20 minutes while the oven heats.
4. On the sheet pan, toss asparagus and beans with remaining marinade and 1/4 tsp salt. Spread to the edges.
5. Nestle chicken in the center. Roast 18–22 minutes, until chicken hits 165°F (74°C).
6. Rest 5 minutes. Shower with parsley and a pinch of red pepper flakes if using.

Serve with quinoa or a slice of crusty bread to soak up the pan juices. Swap asparagus for green beans later in spring. Pro tip: double the chicken and slice leftovers onto salads for two more meals, trust me.

2. Spring Pea and Pesto Salmon Packets

Foil packets = zero cleanup magic. Wild salmon gets slathered in pesto, then steams with sweet peas and lemon for a buttery-soft result without any butter. It’s fast, fancy, and weeknight-friendly.

Ingredients:

• 4 salmon fillets (5–6 oz each), skin-on or skinless
• 1 cup basil pesto (store-bought or homemade)
• 2 cups sugar snap peas or shelled English peas
• 1 small zucchini, thinly sliced
• 1 lemon, thin rounds
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• Crushed red pepper, optional
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (205°C). Cut 4 large sheets of foil or parchment.
2. Toss peas and zucchini with olive oil, salt, and pepper.
3. Place veggies in the center of each sheet. Top with salmon. Spread 2–3 tbsp pesto on each fillet. Add a couple lemon slices.
4. Fold packets tightly to seal. Bake 12–15 minutes, depending on thickness.
5. Open carefully (steam alert!). Sprinkle with crushed red pepper and basil.

Serve with a spoon of cooked farro or couscous to catch all that pesto-lemon goodness. If you’re grilling, toss the packets on medium heat for 10–12 minutes. Variation: use trout or cod and add cherry tomatoes for extra pop.

3. Greek Turkey Meatballs With Tzatziki and Spring Salad

Light, juicy turkey meatballs with bright herbs, salty feta, and crunchy cucumber salad—this is picnic energy for your dinner table. It’s high-protein without feeling heavy, and the creamy tzatziki cools everything down perfectly.

Ingredients:

• 1.25 lb lean ground turkey
• 1/3 cup breadcrumbs (or almond flour for GF)
• 1 egg
• 2 tbsp finely chopped red onion
• 2 tbsp chopped fresh dill
• 2 tbsp chopped fresh parsley
• 1/2 tsp dried oregano
• 2 oz crumbled feta
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp olive oil (for drizzling)

Tzatziki & Salad:

• 1 cup Greek yogurt (2% or 5%)
• 1/2 English cucumber, grated and squeezed dry
• 1 garlic clove, grated
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper to taste
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 tbsp red wine vinegar

Instructions:

1. Preheat oven to 425°F (220°C). Line a baking sheet with foil and lightly oil.
2. Mix turkey, breadcrumbs, egg, onion, dill, parsley, oregano, feta, salt, and pepper. Roll into 16 meatballs.
3. Arrange on sheet, drizzle lightly with olive oil. Bake 14–18 minutes until cooked through.
4. Whisk yogurt, cucumber, garlic, lemon, olive oil, salt, and pepper for tzatziki.
5. Toss greens, tomatoes, and onion with red wine vinegar, a drizzle of olive oil, salt, and pepper.

Serve meatballs over salad with a generous scoop of tzatziki. Add warm pita or quinoa on the side. Swap turkey for chicken or lamb if you want richer flavor. Pro tip: double the tzatziki—it disappears.

4. Ginger-Lime Shrimp Stir-Fry With Baby Bok Choy

Bright, gingery shrimp meet crisp-tender bok choy for a super-speedy skillet dinner. It’s protein-packed, saucy, and light enough for warm evenings. Bonus: it’s done in 15 minutes, seriously.

Ingredients:

• 1.25 lb large shrimp, peeled and deveined
• 4 baby bok choy, halved lengthwise
• 1 red bell pepper, thinly sliced
• 3 green onions, sliced
• 1 tbsp avocado or canola oil
• 1 tsp sesame oil

Sauce:

• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp fish sauce
• 1 tbsp honey
• 1 tbsp lime juice + zest of 1/2 lime
• 1 tbsp grated fresh ginger
• 2 garlic cloves, minced
• 1 tsp cornstarch mixed with 2 tsp water
• Red pepper flakes, to taste

Instructions:

1. Whisk soy, fish sauce, honey, lime, zest, ginger, garlic, and cornstarch slurry.
2. Heat a large skillet or wok over medium-high. Add oil and sesame oil.
3. Stir-fry bok choy cut-side down 2 minutes, then add bell pepper and cook 2 more minutes.
4. Push veggies to the edges. Add shrimp and cook 1–2 minutes per side.
5. Pour in sauce. Toss 30–60 seconds until glossy. Sprinkle green onions and red pepper flakes.

Serve over brown rice, cauliflower rice, or rice noodles. Add snap peas or mushrooms for more crunch. If you love heat, finish with a drizzle of chili crisp.

5. Herbed Quinoa, Chicken, and Strawberry Power Salad

Sweet strawberries and juicy chicken on fluffy, herby quinoa—this is spring in bowl form. It’s colorful, crisp, and packed with protein and fiber, so you feel full and energized.

Ingredients:

• 1 cup dry quinoa, rinsed
• 2 cups low-sodium chicken broth
• 2 cups cooked chicken breast, shredded or diced
• 1 cup strawberries, sliced
• 1 Persian cucumber, diced
• 1/4 cup crumbled goat cheese or feta
• 1/4 cup toasted sliced almonds
• 1/4 cup chopped fresh mint
• 1/4 cup chopped fresh basil

Dressing:

• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp honey
• 1 tsp Dijon mustard
• 1/2 tsp kosher salt
• Black pepper to taste

Instructions:

1. Cook quinoa in broth: bring to a boil, cover, simmer 15 minutes. Rest 5 minutes, fluff.
2. Whisk dressing ingredients until emulsified.
3. In a large bowl, combine warm quinoa, chicken, strawberries, cucumber, goat cheese, almonds, mint, and basil.
4. Toss gently with dressing. Taste and adjust salt and pepper.

Serve slightly warm or chilled. Add avocado for extra creaminess or swap strawberries for blueberries. Meal-prep tip: keep dressing separate if storing more than 24 hours.

6. Miso-Ginger Cod With Sesame Snow Peas

Silky cod bakes in a savory miso-ginger glaze while sesame snow peas get a quick sauté on the side. It’s clean, umami-rich, and done before you can set the table. Light, but it doesn’t leave you hunting for snacks later.

Ingredients:

• 4 cod fillets (5–6 oz each)
• 2 tbsp white miso paste
• 1 tbsp mirin or rice vinegar
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp honey or maple syrup
• 1 tsp grated fresh ginger
• 1 tsp toasted sesame oil
• 1 lb snow peas, trimmed
• 1 tsp neutral oil
• Sesame seeds and sliced green onion for garnish

Instructions:

1. Preheat oven to 400°F (205°C). Line a small baking dish.
2. Whisk miso, mirin, soy, honey, ginger, and sesame oil. Brush generously over cod.
3. Bake 10–12 minutes until fish flakes easily.
4. Meanwhile, heat neutral oil in a skillet over medium-high. Sauté snow peas 2–3 minutes until crisp-tender. Sprinkle with a pinch of salt.
5. Plate cod with snow peas. Top with sesame seeds and green onion.

Serve with brown rice or buckwheat soba. Try the same glaze on salmon or tofu. Pro move: add orange zest to the glaze for a citrusy lift.

7. Creamy Spring Veg and White Bean Skillet With Poached Eggs

Comforting yet light, this skillet leans on creamy cannellini beans, leeks, and tender greens. Poached eggs add a protein boost and that runny-yolk sauce moment we all love. It’s brunch-for-dinner energy with zero heaviness.

Ingredients:

• 2 tbsp olive oil
• 2 leeks, white and light green parts, thinly sliced
• 3 garlic cloves, minced
• 1 bunch broccolini or asparagus, chopped into 1-inch pieces
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1/2 cup low-sodium vegetable or chicken broth
• 1/4 cup plain Greek yogurt
• 2 tbsp chopped fresh tarragon or parsley
• 1/2 tsp kosher salt
• Black pepper, to taste
• 4 large eggs
• 1 tsp white vinegar (for poaching)
• Lemon zest, to finish

Instructions:

1. Warm olive oil in a large skillet over medium. Sauté leeks 5 minutes until soft. Add garlic 30 seconds.
2. Add broccolini/asparagus, beans, and broth. Simmer 4–5 minutes until veggies are tender.
3. Stir in yogurt, tarragon, salt, and pepper. Keep warm on low—don’t let it boil.
4. Poach eggs: simmer water in a saucepan with vinegar. Crack eggs into cups; slide into water. Cook 3–4 minutes. Remove to paper towels.
5. Top skillet with poached eggs. Finish with lemon zest and extra herbs.

Serve with toasted sourdough or spoon over farro. Swap yogurt for a splash of coconut milk if dairy-free. For extra protein, add grilled chicken or turkey sausage.

8. Chili-Lime Grilled Tofu Tacos With Radish Slaw

Smoky, tangy tofu stuffed into warm tortillas with crunchy radish slaw? Absolute weeknight hero. These tacos are high-protein, totally plant-based, and bright enough to feel like a mini fiesta.

Ingredients:

• 14 oz extra-firm tofu, pressed 20 minutes
• 1 tbsp olive oil
• 1 tbsp lime juice + zest of 1 lime
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp kosher salt
• 8 small corn or flour tortillas, warmed

Radish Slaw:

• 1 cup thinly sliced radishes
• 1 cup shredded cabbage
• 1/4 red onion, thinly sliced
• 2 tbsp chopped cilantro
• 1 tbsp lime juice
• 1 tsp olive oil
• Pinch of salt

Extras:

• Avocado slices
• Hot sauce or salsa verde
• Crumbled cotija (optional)

Instructions:

1. Slice pressed tofu into 1/2-inch planks. Whisk oil, lime juice/zest, chili powder, smoked paprika, cumin, and salt. Coat tofu and marinate 10–20 minutes.
2. Preheat grill or grill pan to medium-high. Oil grates.
3. Grill tofu 3–4 minutes per side until charred and warmed through. Slice into strips.
4. Toss slaw ingredients in a bowl.
5. Assemble tacos: tofu, slaw, avocado, and hot sauce. Add cotija if using.

Serve with black beans or grilled corn. Variation: swap tofu for shrimp or chicken. Pro tip: double the slaw—it’s killer on sandwiches the next day.

9. One-Pan Mustard Pork Tenderloin With Roasted Baby Carrots

Lean pork tenderloin gets a punchy mustard-herb rub and roasts alongside sweet baby carrots. It’s elegant enough for guests but easy enough for Tuesday. Plus, the pan juices are liquid gold.

Ingredients:

• 1.25–1.5 lb pork tenderloin, trimmed
• 1 lb baby carrots (or thin carrots, halved)
• 1 small red onion, wedges
• 2 tbsp olive oil, divided
• 1.5 tbsp Dijon mustard
• 1 tbsp whole-grain mustard
• 2 tsp honey
• 2 garlic cloves, minced
• 1 tsp chopped fresh rosemary
• 1 tsp chopped fresh thyme
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper
• Lemon wedges, to serve

Instructions:

1. Preheat oven to 450°F (230°C). Line a sheet pan.
2. Toss carrots and onion with 1 tbsp olive oil and 1/2 tsp salt. Spread on pan.
3. Mix mustards, honey, garlic, rosemary, thyme, remaining 1 tbsp olive oil, 1/2 tsp salt, and pepper. Rub all over pork.
4. Place pork on the pan with veggies. Roast 18–22 minutes, flipping pork once, until 145°F (63°C).
5. Rest 5–10 minutes, slice, and squeeze with lemon.

Serve with a simple arugula salad. Swap carrots for parsnips or asparagus. Leftovers make a killer grain bowl with brown rice and a spoon of Greek yogurt.

10. Green Goddess Lentil Bowls With Crispy Halloumi

Herby, garlicky green goddess sauce meets protein-rich lentils and squeaky-crispy halloumi. It’s vibrant, hearty, and on the table in 30. The textures? Unreal.

Ingredients:

• 1 cup dry French green or brown lentils, rinsed
• 3 cups low-sodium vegetable broth
• 8 oz halloumi, sliced into 1/2-inch planks
• 1 tbsp olive oil
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved
• 1/2 English cucumber, diced
• 1 avocado, sliced

Green Goddess Sauce:

• 1 cup Greek yogurt (or dairy-free yogurt)
• 1/2 cup packed basil
• 1/4 cup packed parsley
• 2 tbsp chopped chives
• 1 tbsp lemon juice + zest of 1/2 lemon
• 1 garlic clove
• 2 tbsp olive oil
• 1/2 tsp kosher salt
• Black pepper, to taste

Instructions:

1. Simmer lentils in broth 20–25 minutes until tender but not mushy. Drain if needed.
2. Blend sauce ingredients until smooth.
3. Heat olive oil in a nonstick skillet over medium-high. Sear halloumi 1–2 minutes per side until golden.
4. Assemble bowls with lentils, spinach, tomatoes, cucumber, avocado, and halloumi. Drizzle with green goddess.

Serve warm or room temp. Add grilled chicken or tofu if you want even more protein. For meal prep, store sauce separately and add avocado the day you eat.

Final Thoughts

Light doesn’t have to mean skimpy. These 10 spring dinners bring the crunch, tang, and protein to keep you full and happy—without the food coma. Pick one for tonight, double it for leftovers, and let your fridge look like a farmer’s market had a glow-up. You’ve got this.