Spring produce is truly something to celebrate. So many fresh foods are at their best, including asparagus, beetroot, rocket, aubergine, peppers and new potatoes. Below, you'll find low-calorie recipes which taste great and allow these seasonal stars to shine. From soups to salads, and pasta to curries, we have plenty of ideas to keep you eating well all through the warmer months.


Next, be inspired by our healthy spring recipes, low-calorie breakfast recipes and vegetarian spring recipes. Plus, read our guide on how to lose weight healthily.

Low-calorie spring recipes

1. Healthy pasta primavera

Healthy Pasta Primavera food & farming

Make the most of spring greens with this vibrant, filling pasta. Tagliatelle is combined with broad beans, peas, leeks and asparagus then tossed with a light, herby creamy sauce.

2. Artichoke & aubergine rice


As well as being colourful and delicious, this paella-style rice with aubergine and artichoke is low fat, low calorie and cost effective. Make a large batch – it's just as good eaten cold the next day.

3. Pea, ham hock & watercress salad

Pea ham hock and watercress salad

Pea, ham and parsley are one of life's great combinations. Enjoy this green salad with mustard dressing for simple, healthy lunch.

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4. Ricotta, broccoli, & new potato frittata

ricotta, broccoli and new potato frittata

Make this quick frittata using seasonal new potatoes and have it on the table in 30 minutes. Packed with broccoli and ricotta, you'll also have leftovers to enjoy the next day, too.

5. Spicy seafood stew with tomatoes & lime

spicy seafood stew with tomatoes and lime

John Torode's Mexican-inspired one-pot casserole is packed with shellfish, white fish and plenty of chilli. New potatoes are cooked in the tomato sauce to soak up the rich flavours. Serve with a squeeze of lime, fresh coriander and avocado.

6. Asparagus & broad bean lasagne

aspargus and broad bean lasagne

Make the most of spring vegetables and try this light, low-fat lasagne that delivers three of your 5-a-day. It's flavoured with lemon, basil and garlic. Discover our how to cook asparagus guide.

7. Spinach dhal with harissa yogurt


Combine spinach, harissa, yogurt and almonds to make this easy dhal. Packed with nutrients, it's wonderfully healthy.

8. Chicken piccata with garlicky greens & new potatoes

chicken piccata with garlicky greens & new potatoes

For a quick midweek dinner, serve chicken piccata with spring greens and new potatoes. Chicken breast is fried until golden then simmered with stock, capers, lemon and garlic to make a flavoursome sauce.

9. Beetroot falafel


Jazz up this vegetarian favourite by adding vibrant beetroot. Not only do they add colour and earthy flavour, they bulk up the health benefits, too. Serve with tahini yogurt and pickled beets.

10. Allotment salad

pineapple and chilli-glazed salmon,onion soda bread with whipped British mustard butter, soured cheese & chive jacket potatoes, allotment salad

Tom Kerridge celebrates the best of spring veg in this delightful salad with French-style dressing. Great for a barbecue, it could sit alongside chicken, lamb or halloumi.

11. Carrot pilaf with coriander chutney

Carrot pilaf with coriander chutney

Try this crunchy, toasty pilaf for an easy midweek meal. With cashew nuts, carrots, caramelised onions and spices, it's not only tasty but good for you, too. Top with zingy coriander chutney and dig in.

13. Curried chicken & new potato traybake

curried chcken and new potato traybake

New potatoes and chicken drumsticks are baked with garam masala, turmeric, ginger, garlic and yogurt to make this lightly spiced family supper. Keep this in your repertoire when you need an easy midweek meal.

14. Asparagus & lemon spaghetti with peas

asparagus and lemon spaghetti with peas

This pleasing vegan pasta is ready in under 20 minutes and provides three of your 5-a-day. Asparagus is boiled with wholewheat spaghetti until al dente, so it still has good bite.

15. Puffed salmon & spinach fish pie

Puffed salmon & spinach fish pie

On one of the chillier days, try this lighter take on comforting fish pie. Mashed potato and spinach go wonderfully with the creamy yet low-calorie filling.

16. Baked eggs with spinach, tomatoes, ricotta & basil

Baked eggs with spinach, tomatoes, ricotta & basil in a casserole dish with toast

Try this Italian-style baked eggs for an easy brunch – make sure you serve with crusty bread for mopping up the sauce. If you’re not vegetarian, you could also add chorizo.

17. Pork souvlaki

Pork souvlaki on skewers with salad

Make our speedy pork souvlaki skewers when you’re in need of a quick and easy midweek meal. Serve with flatbreads and yogurt and chilli sauces on the side.

17. Green chowder with prawns


Make a bowl of our healthy green chowder, then top with cooked prawns for a gluten-free supper. This simple soup is low in fat and calories and delivers two of your 5-a-day.

18. Courgette curry with lemon rice

Courgette curry with lemon rice_700 x 350

The chickpeas in this recipe are a good source of manganese, needed for healthy bones. They also contain fibre, which helps regulate cholesterol, as does garlic.

19. Roasted aubergine salad

roasted aubergine salad

Create our roasted aubergine salad with lots of different colours and textures, then serve it on a platter to deliver big impact for small effort.

20. Tuna pasta with rocket & parsley pesto

Tuna pasta with rocket & parsley pesto

Whizz up a quick homemade pesto with parsley and lemon juice, then serve spooned through hot pasta with fish, tomatoes and green beans.

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Do you have a favourite low-calorie recipe? Let us know in the comments below.


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