When spring hits, I want meals that are fresh, colorful, and packed with protein — but also fast, family-friendly, and full of flavor. If you’re trying to hit your protein goals while feeding your people and not spending hours in the kitchen, you’re in the right place.
These 7 spring recipes are staples in my kitchen right now. They’re full of seasonal produce, clean ingredients, and they don’t skimp on the flavor (or the protein). Let’s get into it!
1. High Protein Pea Pesto Pasta
This one is perfect for a lighter dinner or a quick lunch. It’s packed with plant protein from peas and gets its creaminess from blended pesto (no heavy cream here).
Macros (per serving):
Protein: 20g | Carbs: 45g | Fat: 16g | Fiber: 6g
Ingredients (serves 2):
- 4 oz Barilla Protein+ farfalle
- 2 cups frozen peas
- 1/3 cup parmesan cheese
- 2 tbsp toasted walnuts
- 1/3 cup olive oil
- 1/2 cup fresh basil
- 2–3 garlic cloves
- 1/2 tbsp butter or ghee
- Salt & pepper to taste
- Optional: red pepper flakes
Directions:
Boil pasta and reserve ½ cup pasta water. Sauté peas in butter until bright green. In a blender, combine peas, basil, walnuts, olive oil, garlic, 2 tbsp parm, salt + pepper. Toss pasta with pesto and pasta water in the same skillet. Finish with more parm and red pepper flakes.
2. Arugula & Feta High-Protein Breakfast Burritos
These freeze perfectly and make for the easiest breakfast or post-workout meal. The cottage cheese makes the eggs super creamy and ups the protein.
Macros (per burrito):
Protein: 27g | Carbs: 28g | Fat: 15g | Fiber: 4g
Ingredients (makes 2):
- 4 eggs
- ½ cup egg whites
- 2 tbsp sheep’s milk feta
- ¼ cup nonfat cottage cheese
- 2 cups arugula
- Salt & pepper
- 2 burrito-sized tortillas (Ezekiel, Siete, or La Tortilla Factory Organic)
- 1 tsp avocado oil or ghee
- Optional: 1 tsp chili crunch
Directions:
Scramble all ingredients (except tortillas) in a skillet. Fill tortillas, add chili crunch, wrap burrito-style, and sear both sides in a hot pan until golden. Slice and enjoy, or freeze wrapped in parchment and foil.
3. Spring Chicken Orzo Skillet
This one-pan dinner is cozy but bright — loaded with spring veggies and finished with lemon, dill, and sheep’s milk feta. It’s giving “I have my life together” energy.
Macros (per serving):
Protein: 35g | Carbs: 32g | Fat: 18g | Fiber: 5g
Ingredients (serves 2):
- 4 oz organic orzo
- 12 oz boneless, skinless chicken thighs
- 1 bunch asparagus, quartered
- 1 cup snap peas, sliced
- ½ cup cherry tomatoes, halved
- ¼ onion, diced
- 2 cloves garlic
- 1 cup chicken bone broth
- ¼ cup raw milk or cream
- Salt, pepper, garlic powder, onion powder, turmeric
- 1 tsp ghee or butter
- Sheep’s milk feta + fresh dill
- Lemon juice to finish
Directions:
Sear seasoned chicken in ghee, remove. Sauté onion, garlic, and veggies. Add orzo, broth, and seasonings. Return chicken to pan, cover and simmer 20 mins. Add cream + spinach if using. Finish with feta, dill, and lemon juice.
4. Shrimp Scampi with Lemon, Garlic & Peas
Your 15-minute dinner that tastes way fancier than it is. Perfect for spring date nights in or easy weeknights.
Macros (per serving):
Protein: 32g | Carbs: 40g | Fat: 14g | Fiber: 5g
Ingredients (serves 2):
- 4–6 oz Barilla Protein+ angel hair pasta
- 8 oz peeled shrimp
- 1 cup frozen peas
- 4 cloves garlic
- 2 tbsp parmesan
- 1 tbsp butter + 1 tbsp olive oil
- Zest + juice of 1 lemon
- Salt, pepper, crushed red pepper
Directions:
Cook pasta. Sauté shrimp in oil, add garlic, peas, and butter. Return pasta to pan with lemon juice/zest and parmesan. Toss and serve with more parm on top.
5. Savory Cottage Cheese Toast
Honestly my favorite 5-minute meal lately. It’s packed with protein and so satisfying — way better than sweet breakfasts (IMO).
Macros (per serving):
Protein: 24g | Carbs: 22g | Fat: 11g | Fiber: 4g
Ingredients:
- 1 slice of sourdough or seeded toast
- ½ cup nonfat cottage cheese
- Cherry tomatoes, halved
- Microgreens or arugula
- Hemp seeds
- Hot honey drizzle
- Balsamic glaze
- Salt & pepper
Directions:
Toast bread. Spread with cottage cheese, top with tomatoes, microgreens, hemp seeds, and drizzle with hot honey + balsamic. Add salt and pepper to taste.
6. Chinese Chopped Chicken Salad
Fresh, crunchy, protein-packed, and full of color. This makes a perfect meal prep lunch or dinner side.
Macros (per serving):
Protein: 28g | Carbs: 20g | Fat: 16g | Fiber: 6g
Ingredients:
- 2 cups shredded cabbage or lettuce
- 1 cup shredded carrots
- ½ cup chopped red bell pepper
- ¼ cup chopped green onions
- 1 grilled chicken breast, chopped
- 2 tbsp peanuts or almonds
- 1 tbsp sesame seeds
- Dressing: sesame oil, coconut aminos, rice vinegar, maple syrup, garlic
Directions:
Toss salad ingredients in a big bowl. Shake dressing in a jar and pour over. Mix well and enjoy!
7. Veggie-Packed Tuna Pasta Salad
A cold pasta salad that’s high-protein, full of texture, and way more exciting than your average tuna situation.
Macros (per serving):
Protein: 33g | Carbs: 30g | Fat: 14g | Fiber: 5g
Ingredients:
- 4 oz chickpea or protein pasta
- 1 can wild-caught tuna
- 1 boiled egg, chopped
- 1½ tbsp nonfat Greek yogurt
- 1 tsp avocado oil mayo
- ¼ cup chopped bell pepper
- ¼ cup chopped cucumber
- 2 tbsp chopped red onion
- Optional: fresh dill or lemon
Directions:
Cook pasta and let cool. Mix tuna, egg, yogurt, mayo, and chopped veggies. Toss with pasta and chill before serving.
Save this post for easy weekday wins
If you make any of these, tag me [@keetowellness] so I can hype you up! You deserve nourishing meals that are simple and satisfying — especially this season.
