Seasonal Produce: Which Spring Vegetables Should You Shop For?


What better way to celebrate spring than with healthy, seasonal produce? So many delicious spring vegetables come back into season once the warm weather returns, making it the perfect time of year to experiment with fresh flavors in the kitchen.


If you’re currently in Phase 1 of Atkins, you’re in luck—some of the best spring vegetables are low in carbs and completely allowed during this phase. From artichokes to rhubarb, you’ll be able to enjoy the yummiest flavors of spring without having to worry about straying from your diet. The following 6 spring vegetables represent some of the best seasonal produce around—pick them up at your grocery store and try out some of our favorite recipes below:




Six asparagus spears contain 2.4 grams of net carbs. Make this Grilled Asparagus with Lemon for a light side dish that goes perfectly alongside grilled chicken or fish; it’s packed with fresh spring flavor. For a low carb alternative to your typical ham sandwich, try these Ham, Muenster & Asparagus Roll-Ups. They’re great for a light but filling lunch.




Half of one medium artichoke contains 3.5 grams of net carbs. These Mixed Greens with Marinated Artichoke & Mung Bean Sprouts call for only three basic ingredients (mung bean sprouts, artichoke hearts & salad greens), so this salad is ideal for busy weeknights or a quick work lunch. For a more decadent option that’s still low carb, bake these Artichokes with Three Cheeses.




Half a cup of unsweetened rhubarb contains 1.7 grams of net carbs. This tangy Rhubarb Chutney makes a nice alternative to cranberry sauce and can be served alongside almost any main dish. Once you complete Phase 1, this sweet Vanilla Mousse with Rhubarb Sauce will help you stay on track throughout Phase 2!




Half a cup of leeks has 3.4 grams of net carbs. Leeks add great flavor to all sorts of recipes, along with a burst of green color. On cooler spring days, try leeks in this easy Spring Vegetable Soup (it’s a good way to use up lots of seasonal produce). For a tasty low carb breakfast, enjoy them with eggs in this Garden Frittata.



Snow Peas or Snap Peas

Enjoy half a cup of snow or snap peas (pods included) for 3.4 net carbs. Snow peas are one of the most versatile spring vegetable; sauté them in a stir fry, steam them as a side dish or mix them with protein like in this recipe for Tuna with Snap Peas, Red Bell Pepper & Tomato. Or, eat raw Snap Peas with Cheddar for a healthy low carb snack.




During Phase 1, enjoy 6 raw radishes for just .5 grams of net carbs. Radishes are a great addition to all kinds of salads since they add a lot of crunch for very few carbs and calories. Slice up some radishes in this Warm Chicken & Radish Salad, or if you like red meat, add them to this Roast Beef & Mixed Greens with Pickled Okra & Radishes.


Cooking with seasonal produce is a healthy and delicious way to kick off spring. To find other low carb spring vegetables allowed during Phase 1 of Atkins, check out this list.

Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis or by pregnant or nursing women.