9 Quick and Healthy Spring Dinners to Support Your Weight Loss Goals (Full Recipe)

Spring is the perfect time to refresh your meals with lighter, more vibrant ingredients that support your weight loss goals. These 9 easy spring dinner recipes are all low in calories, rich in nutrients, and full of flavor. They include fresh seasonal produce like lemon, spinach, broccoli, and asparagus—all perfect for maintaining a healthy weight and boosting energy levels.

Each recipe below includes a clear ingredient list (in columns), step-by-step directions, and estimated nutrition facts to help you stay on track.

1. Creamy Lemon-Dill Chicken & Rice Casserole

Directions:

1. Preheat oven to 375°F (190°C).

2. Mix chicken, cooked rice, yogurt, lemon juice, dill, and peas in a bowl.

3. Season with salt and pepper.

4. Transfer to a casserole dish and bake for 25 minutes or until heated through.

Nutrition (per serving):
Calories: 330 | Protein: 35g | Carbs: 28g | Fat: 10g | Fiber: 4g

2. Weight-Loss Sheet-Pan Chicken & Broccoli

Directions:

1. Preheat oven to 400°F (200°C).

2. Toss chicken and broccoli with olive oil, garlic powder, salt, and pepper.

3. Spread on a sheet pan and roast for 25 minutes.

Nutrition (per serving):
Calories: 310 | Protein: 34g | Carbs: 8g | Fat: 18g | Fiber: 3g

3. Loaded Chicken & Broccoli Salad

Directions:

1. Chop grilled chicken and steamed broccoli.

2. Toss all ingredients together with olive oil.

3. Serve chilled or at room temperature.

Nutrition (per serving):
Calories: 340 | Protein: 38g | Carbs: 10g | Fat: 18g | Fiber: 4g

4. Ginger-Dill Salmon with Cucumber & Avocado Salad

Directions:

1. Season salmon with ginger, dill, salt, and pepper.

2. Bake at 375°F (190°C) for 15 minutes.

3. Toss cucumber and avocado with lemon juice and a pinch of salt.

4. Serve salmon with salad.

Nutrition (per serving):
Calories: 400 | Protein: 36g | Carbs: 7g | Fat: 25g | Fiber: 5g

5. Roasted Potato Tzatziki Bowls

Directions:

1. Preheat oven to 425°F (220°C).

2. Toss potatoes with olive oil, salt, and pepper.

3. Roast for 25 minutes, flipping halfway.

4. Assemble bowls with spinach, tomatoes, and tzatziki on top.

Nutrition (per serving):
Calories: 360 | Protein: 6g | Carbs: 38g | Fat: 20g | Fiber: 6g

6. Cacio e Pepe Quiche

Directions:

1. Preheat oven to 350°F (175°C).

2. Whisk eggs, milk, Parmesan, pepper, and salt together.

3. Pour into a greased baking dish or muffin tin.

4. Bake for 25–30 minutes, or until set.

Nutrition (per serving):
Calories: 280 | Protein: 18g | Carbs: 3g | Fat: 20g | Fiber: 0g

7. Roasted Salmon & Broccoli Rice Bowls

Directions:

1. Bake salmon at 375°F (190°C) for 15–18 minutes.

2. In a pan, sauté broccoli rice with olive oil, garlic powder, and salt.

3. Serve salmon on top of broccoli rice.

Nutrition (per serving):
Calories: 390 | Protein: 37g | Carbs: 6g | Fat: 24g | Fiber: 3g

8. Sheet-Pan Balsamic Chicken & Asparagus

Directions:

1. Preheat oven to 400°F (200°C).

2. Place chicken and asparagus on a baking sheet.

3. Drizzle with balsamic, olive oil, salt, and pepper.

4. Roast for 20–25 minutes.

Nutrition (per serving):
Calories: 330 | Protein: 39g | Carbs: 9g | Fat: 16g | Fiber: 3g

9. Brothy Lemon-Garlic Beans

Directions:

1. In a pot, sauté garlic in olive oil until fragrant.

2. Add beans, broth, lemon juice, and a pinch of salt.

3. Simmer for 10–15 minutes. Garnish with fresh herbs.

Nutrition (per serving):
Calories: 280 | Protein: 12g | Carbs: 30g | Fat: 10g | Fiber: 8g

These balanced and delicious spring dinners make eating healthy easy and enjoyable. Packed with lean proteins, veggies, and healthy fats, they’re perfect for weight loss or simply feeling your best.