25 Spring Postpartum Recovery Foods to Heal Your Body
What you eat in the first 40 days postpartum dramatically impacts your recovery and energy. As a mom of 5 kids, I've learned that spring postpartum recovery foods make all the difference. With my first baby, I grabbed whatever was convenient. By my fifth, I discovered how nutrient-dense spring greens and seasonal vegetables transformed my healing, energy, and mood.
Spring postpartum recovery isn't about "getting your body back"—it's about replenishing nutrients, supporting tissue repair, and giving yourself fuel to enjoy this precious time while caring for your little one.
Whether you're preparing for birth (and starting your baby registry checklist while maybe doing some spring nesting and cleaning), currently in the thick of those newborn sleep challenges, or supporting a friend through this transition, understanding which foods can help is truly empowering.
While you're focusing on nourishing your body, don't forget that spring also brings wonderful opportunities for spring crafts with your toddler or capturing precious spring newborn photos during this special season.
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What are Spring Postpartum Recovery Foods?
25+ Nourishing Spring Postpartum Recipes
Let's get practical. I'm sharing my go-to recipes that got me through those early weeks. These are simple, nourishing, and most can be made ahead or thrown together quickly with one hand while holding a baby.
Warming Soups and Stews
1. Spring Vegetable and Chicken Bone Broth Soup
This was my lifeline postpartum. I made it at least once a week.
Ingredients:
8 cups homemade or quality bone broth
2 cups shredded rotisserie chicken
2 cups chopped asparagus
2 cups chopped spinach
1 cup fresh or frozen peas
3 cloves garlic, minced
2 tablespoons fresh ginger, grated
2 tablespoons coconut oil or ghee
Salt, pepper to taste
Optional: rice noodles, miso paste, soft-boiled egg
Instructions: Heat oil in a large pot, sauté garlic and ginger for 1 minute. Add bone broth and bring to a boil. Toss in asparagus and cook for 3 minutes, then add peas and spinach. Cook another 2 minutes until spinach wilts. Add shredded chicken to warm through. Season with salt and pepper. If using, stir in miso paste at the end.
This recipe is very forgiving. No asparagus? Use green beans. No spinach? Use chard. The ginger is key though—it's warming, anti-inflammatory, and settles your stomach if you're feeling nauseous from exhaustion or pain meds.
2. Slow-Cooked Spring Lamb Stew
This is adapted from traditional postpartum stews from several cultures. It's deeply nourishing and the slow cooker does all the work.
Ingredients:
2 pounds lamb stew meat or lamb shoulder, cut into chunks
4 cups bone broth or stock
3 carrots, chopped
2 cups new potatoes, halved
1 cup fresh peas
1 fennel bulb, sliced
4 cloves garlic, smashed
2 inches fresh ginger, sliced
2 bay leaves
1 teaspoon turmeric
Salt and pepper
Fresh parsley for serving
Instructions: Throw everything except peas and parsley into your slow cooker. Cook on low for 8 hours or high for 4-5 hours until lamb is fall-apart tender. Add peas in the last 30 minutes. Remove bay leaves and ginger slices. Taste and adjust seasoning. Serve topped with fresh parsley.
The lamb becomes so tender it practically melts in your mouth. The bone broth-based stew is loaded with minerals, and the turmeric helps reduce inflammation. I'd make a huge batch of this and freeze half in individual portions for those days when I couldn't even think about cooking.
3. Lentil and Spinach Curry with Coconut Milk
This was my plant-based power meal. Lentils are traditionally considered a galactagogue (milk-boosting food) in many cultures.
Ingredients:
2 cups red or green lentils, rinsed
1 can full-fat coconut milk
4 cups vegetable or bone broth
4 cups fresh spinach
1 onion, diced
4 cloves garlic, minced
2 tablespoons fresh ginger, grated
2 tablespoons curry powder
1 teaspoon turmeric
1 teaspoon cumin
Salt to taste
Coconut oil for cooking
Fresh cilantro and lime for serving
Instructions: Sauté onion in coconut oil until soft. Add garlic, ginger, and spices—cook for 1 minute until fragrant. Add lentils and broth, bring to boil, then simmer 20-30 minutes until lentils are tender. Stir in coconut milk and spinach, cook until spinach wilts. Season with salt. Serve over rice with cilantro and lime.
This freezes beautifully. I'd make a double batch and freeze half in glass containers. The coconut milk provides healthy fats for hormone production, and the spices are anti-inflammatory.
4. Congee with Spring Greens and Ginger
If you've never had congee, it's basically a savory rice porridge that's like a warm hug for your digestive system. It's a staple postpartum food in Chinese culture for good reason.
Ingredients:
1 cup jasmine or short-grain rice
8 cups bone broth or water (broth is way more nourishing)
2 inches fresh ginger, julienned
2 cups chopped bok choy, spinach, or watercress
4 soft-boiled eggs
Spring onions for topping
Sesame oil, soy sauce, and chili oil to taste
Instructions: Rinse rice until water runs clear. Add rice and broth to a pot, bring to a boil. Reduce heat and simmer for 1-2 hours, stirring occasionally, until rice breaks down into a creamy porridge. Add more liquid if needed. Stir in ginger and greens in the last 5 minutes. Serve in bowls topped with a soft-boiled egg, spring onions, and your choice of seasonings.
I ate this almost every morning the first two weeks postpartum. It's incredibly easy to digest, warming, and nourishing. You can make a big pot and keep reheating it—just add more broth if it gets too thick.
5. Korean-Inspired Seaweed Soup (Miyeok-guk) with Spring Vegetables
This traditional postpartum soup is eaten daily for weeks in Korea. Seaweed is rich in iodine, calcium, and iron.
Ingredients:
1 cup dried wakame or kelp, soaked and chopped
6 cups bone broth or beef broth
8 oz beef brisket or flank steak, thinly sliced
2 cups fresh spinach or watercress
4 cloves garlic, minced
2 tablespoons sesame oil
2 tablespoons soy sauce
Salt to taste
Cooked rice for serving
Instructions: Heat sesame oil in a large pot. Add beef and garlic, cook until browned. Add soaked seaweed and cook for 2-3 minutes. Pour in broth and bring to a boil. Reduce heat and simmer 20 minutes. Add spring greens in the last 5 minutes. Season with soy sauce and salt. Serve over rice.
The iodine from seaweed supports thyroid function, which is important because thyroid issues can develop postpartum. This soup is incredibly nourishing and became one of my favorites.
6. Spring Minestrone with White Beans
A lighter take on traditional minestrone using spring vegetables.
Ingredients:
2 cans white beans (cannellini), drained
6 cups vegetable or chicken broth
2 cups chopped asparagus
2 cups fresh or frozen peas
2 cups chopped spinach
3 carrots, diced
1 onion, diced
4 cloves garlic, minced
1 can diced tomatoes
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper
Parmesan cheese for serving
Instructions: Heat olive oil in a large pot. Sauté onion and carrots for 5 minutes. Add garlic and herbs, cook 1 minute. Add broth, tomatoes, and beans. Bring to a boil, then simmer 15 minutes. Add asparagus and peas, cook 5 minutes. Stir in spinach until wilted. Season with salt and pepper. Serve with parmesan cheese.
This is a complete meal in a bowl—protein from beans, vegetables, and broth. I loved having this because it was filling but didn't feel heavy.
7. Thai-Inspired Chicken and Coconut Soup with Spring Vegetables
A warming, aromatic soup that's both comforting and energizing.
Ingredients:
6 cups chicken bone broth
1 can full-fat coconut milk
2 cups shredded cooked chicken
2 cups sliced mushrooms
1 cup sugar snap peas
2 stalks lemongrass, bruised
3 inches fresh ginger, sliced
3 cloves garlic, minced
2 tablespoons fish sauce
1 tablespoon lime juice
Fresh cilantro and basil for serving
Optional: rice noodles
Instructions: Bring broth to a boil. Add lemongrass, ginger, and garlic. Simmer 10 minutes to infuse flavors. Remove lemongrass. Add coconut milk, mushrooms, and chicken. Simmer 5 minutes. Add snap peas and cook 2 minutes. Stir in fish sauce and lime juice. Remove from heat. Serve topped with fresh herbs.
The coconut milk provides healthy fats, and the aromatic ingredients are anti-inflammatory and aid digestion. This became my go-to when I wanted something flavorful and different.
Breakfast and Brunch Recipes
8. Asparagus and Egg Frittata with Fresh Herbs
This is perfect for meal prep. Make it on Sunday, eat it all week for breakfast or quick lunches.
Ingredients:
10 large eggs
1 pound asparagus, woody ends trimmed, cut into 1-inch pieces
1 cup spring onions or leeks, chopped
1 cup shredded cheese (cheddar or gruyere)
1/4 cup fresh herbs (dill, parsley, or basil)
2 tablespoons butter or olive oil
1/2 cup milk or cream
Salt and pepper
Instructions: Preheat oven to 375°F. Sauté asparagus and onions in butter in an oven-safe skillet for about 5 minutes until slightly tender. Whisk eggs with milk, cheese, herbs, salt, and pepper. Pour egg mixture over veggies in the skillet. Cook on stovetop for 2-3 minutes until edges start to set. Transfer skillet to oven and bake 20-25 minutes until center is set and top is golden. Let cool slightly, slice into wedges.
I'd make two of these on Sunday evening and we'd eat them throughout the week. You can eat them warm or cold—both taste great. They're also easy to eat one-handed while nursing.
9. Protein-Packed Overnight Oats with Strawberries
Perfect for busy mornings when you need something nourishing but don't have time to cook.
Ingredients:
1/2 cup rolled oats
1 tablespoon chia seeds
1 cup milk (dairy or non-dairy)
1 scoop protein powder (vanilla or unflavored)
Pinch of cinnamon
1 cup fresh strawberries, sliced
2 tablespoons sliced almonds
1 tablespoon honey or maple syrup
Instructions: Mix oats, chia seeds, milk, protein powder, and cinnamon in a jar. Refrigerate overnight. In the morning, top with strawberries, almonds, and sweetener.
I made 3-4 jars at once so I didn't have to think about breakfast. This kept me full for hours and provided excellent protein to start my day.
10. Spring Vegetable and Feta Egg Scramble
Quick, protein-rich, and uses whatever spring vegetables you have on hand.
Ingredients:
3 large eggs
1 cup chopped spring vegetables (asparagus, peas, spinach)
1/4 cup crumbled feta cheese
2 tablespoons butter or olive oil
Salt and pepper
Fresh dill for garnish
Instructions: Heat butter in a skillet. Add vegetables and sauté for 3-4 minutes until tender. Whisk eggs with salt and pepper. Pour over vegetables. Cook, stirring gently, until eggs are just set. Remove from heat and stir in feta. Top with fresh dill.
This was my go-to quick breakfast. I could make it in under 10 minutes, and the combination of eggs, vegetables, and cheese provided excellent nutrition.
11. Savory Oatmeal Bowl with Soft-Boiled Egg and Greens
A savory twist on oatmeal that's incredibly satisfying.
Ingredients:
1 cup steel-cut oats
3 cups bone broth or vegetable broth
2 cups chopped spinach or chard
2 soft-boiled eggs
2 tablespoons sesame seeds
Spring onions for topping
Sesame oil and soy sauce to taste
Instructions: Cook oats in broth according to package directions. In the last 5 minutes, stir in greens. Divide into bowls. Top each with a soft-boiled egg, sesame seeds, spring onions, and drizzle with sesame oil and soy sauce.
I loved this as a change from sweet oatmeal. The savory flavors were satisfying, and using broth instead of water added extra nutrients.
12. Greek Yogurt Parfait with Spring Fruit and Seeds
Not a cooked recipe, but essential for quick, nourishing breakfasts.
Ingredients:
1 cup full-fat Greek yogurt
1 cup mixed spring berries (strawberries, early blueberries)
2 tablespoons hemp seeds
2 tablespoons sliced almonds
1 tablespoon chia seeds
Drizzle of honey
Instructions: Layer yogurt in a bowl or jar. Top with berries, seeds, nuts, and honey.
The high protein content from Greek yogurt (about 17g per cup) plus the healthy fats from seeds and nuts made this incredibly satisfying. I kept all the ingredients prepped so I could assemble this in seconds.
Quick breakfasts like these give you energy for spring stroller walks with baby once you're feeling ready to get outside and enjoy the fresh air.
Main Dishes
13. Baked Salmon with Asparagus and Lemon
Simple, elegant, and packed with omega-3s and protein.
Ingredients:
4 salmon fillets (about 4-6 oz each)
2 pounds asparagus, trimmed
3 tablespoons olive oil
2 lemons (one sliced, one for juice)
4 cloves garlic, minced
Fresh dill
Salt and pepper
Instructions: Preheat oven to 400°F. Arrange asparagus on a baking sheet, drizzle with olive oil, season with salt and pepper. Place salmon fillets on top. Top salmon with garlic, lemon slices, and dill. Bake 12-15 minutes until salmon flakes easily. Squeeze fresh lemon juice over everything before serving.
I'd bake a big batch of salmon on Sunday and eat it throughout the week—in salads, scrambled with eggs, or just reheated with veggies. One 4-ounce serving provides 25g protein and about 2,000mg omega-3s.
14. Spring Chicken Stir-Fry with Snap Peas and Ginger
Quick, flavorful, and loaded with vegetables.
Ingredients:
1 pound chicken breast, sliced thin
3 cups sugar snap peas
2 cups sliced bell peppers
1 cup spring onions, chopped
4 cloves garlic, minced
2 inches fresh ginger, grated
3 tablespoons soy sauce or tamari
2 tablespoons sesame oil
1 tablespoon honey
Sesame seeds for garnish
Cooked rice for serving
Instructions: Heat sesame oil in a large wok or skillet over high heat. Add chicken and cook until browned, about 5 minutes. Remove chicken. Add garlic, ginger, snap peas, and peppers. Stir-fry 3-4 minutes. Return chicken to pan. Add soy sauce, honey, and spring onions. Cook 1 minute more. Serve over rice, topped with sesame seeds.
This was perfect for those evenings when I had a bit more energy. The ginger aids digestion and the meal comes together quickly.
15. Herb-Crusted Spring Lamb Chops with Pea Puree
A special meal that's actually quite simple to prepare.
Ingredients:
8 lamb chops
2 cups fresh or frozen peas
1/4 cup fresh mint
1/4 cup fresh parsley
4 cloves garlic
1/4 cup olive oil
2 tablespoons butter
1/4 cup chicken broth
Salt and pepper
Instructions: For the herb crust, blend mint, parsley, garlic, and olive oil in a food processor. Season lamb chops with salt and pepper, coat with herb mixture. Let sit 15 minutes. For pea puree, cook peas until tender, drain. Blend with butter, broth, salt, and pepper until smooth. Sear lamb chops in a hot skillet, 3-4 minutes per side for medium-rare. Serve over pea puree.
Lamb is incredibly rich in iron (important for postpartum recovery) and the fresh spring peas add a bright, sweet contrast. This felt like a restaurant meal but was simple enough for a weeknight.
16. Quinoa Bowl with Roasted Spring Vegetables and Tahini Dressing
A plant-based protein bowl that's completely satisfying.
Ingredients:
2 cups cooked quinoa
2 cups chopped asparagus
2 cups chopped radishes
1 cup chickpeas, drained
2 cups baby spinach
1/4 cup tahini
2 tablespoons lemon juice
2 tablespoons olive oil
1 clove garlic, minced
Water to thin
Salt and pepper
Instructions: Preheat oven to 425°F. Toss asparagus, radishes, and chickpeas with olive oil, salt, and pepper. Roast 20 minutes. For dressing, whisk tahini, lemon juice, garlic, and water until smooth. Assemble bowls with quinoa, roasted vegetables, fresh spinach, and drizzle with tahini dressing.
Quinoa provides complete protein (8g per cup), and chickpeas add more protein and are traditionally considered galactagogue foods. This bowl was incredibly satisfying and I never felt weighed down after eating it.
17. Slow Cooker Chicken with Spring Vegetables
Set it and forget it—perfect for exhausting postpartum days.
Ingredients:
4-6 chicken thighs, bone-in, skin-on
4 cups baby potatoes, halved
3 cups chopped asparagus
2 cups fresh or frozen peas
1 fennel bulb, sliced
4 cloves garlic, smashed
2 cups chicken broth
2 tablespoons olive oil
Fresh thyme and rosemary
Salt and pepper
Instructions: Place potatoes, fennel, and garlic in slow cooker. Season chicken with salt, pepper, and herbs. Place on top of vegetables. Pour in broth. Cook on low 6-7 hours or high 3-4 hours. In the last 30 minutes, add asparagus and peas. The chicken should be fall-off-the-bone tender.
This was a lifesaver on those days when I could barely function. I'd throw everything in the slow cooker in the morning and have a complete, nourishing meal ready by dinner.
Easy meals like this slow cooker recipe mean you can focus on what matters—rest, recovery, and adjusting to spring baby sleep schedule changes as the days get longer.
Snacks and Quick Bites
18. Egg Salad with Fresh Herbs and Radishes
Perfect for meal prep—make a big batch and eat throughout the week.
Ingredients:
8 hard-boiled eggs, chopped
1/4 cup Greek yogurt or mayo
1 tablespoon Dijon mustard
1/2 cup chopped radishes
1/4 cup fresh dill
2 tablespoons chopped chives
Salt and pepper
Whole grain crackers or bread for serving
Instructions: Mix all ingredients in a bowl. Season with salt and pepper. Refrigerate up to 5 days. Serve on crackers, bread, or lettuce cups.
I kept this in the fridge at all times for quick protein snacks. Eight eggs provide about 48g protein, and it was easy to eat one-handed.
19. Energy Balls with Oats, Dates, and Hemp Seeds
These became my nursing snacks—kept them by my nursing chair at all times.
Ingredients:
1 cup rolled oats
1 cup pitted dates
1/4 cup hemp seeds
1/4 cup almond butter
2 tablespoons chia seeds
2 tablespoons honey
1 teaspoon vanilla extract
Pinch of salt
Instructions: Blend dates in food processor until sticky. Add remaining ingredients and pulse until combined. Roll into 1-inch balls. Store in refrigerator up to 2 weeks.
These provided quick energy, protein, and healthy fats. The oats are traditionally considered galactagogue foods, and they were easy to pop in my mouth while nursing.
20. Smoked Salmon and Cream Cheese Roll-Ups
Zero cooking required, high in protein and omega-3s.
Ingredients:
8 oz smoked wild salmon
4 oz cream cheese, softened
1 cup fresh spinach or arugula
2 tablespoons capers
1 tablespoon lemon juice
Fresh dill
Instructions: Spread cream cheese on salmon slices. Top with greens, capers, and dill. Roll up and secure with toothpick if needed. Squeeze lemon juice over top.
These were perfect for those moments when I needed protein immediately but had zero energy to cook. The omega-3s from salmon are crucial for brain health and mood support.
Speaking of mood support, don't miss our guide on spring postpartum mental wellness for more ways to support your emotional health during this transition.
21. Hummus with Spring Vegetables
Simple but effective—keeps you full and provides plant-based protein.
Ingredients (for homemade hummus):
2 cans chickpeas, drained (reserve liquid)
1/4 cup tahini
3 tablespoons lemon juice
2 cloves garlic
3 tablespoons olive oil
Salt to taste
Spring vegetables for dipping: snap peas, radishes, asparagus spears
Instructions: Blend chickpeas, tahini, lemon juice, garlic, and salt in food processor. Add reserved chickpea liquid or water to reach desired consistency. Drizzle with olive oil. Serve with fresh spring vegetables.
I made a big batch of hummus weekly and kept cut vegetables ready for snacking. The chickpeas are high in protein and are traditionally used to support milk production.
Keep these protein-rich snacks handy while nursing—and check out our spring breastfeeding essentials for more tips on comfortable feeding during warmer weather.
Smoothies and Drinks
22. Green Protein Smoothie with Spinach and Strawberries
My morning go-to when I was too tired to chew food.
Ingredients:
2 cups fresh spinach
1 cup strawberries (fresh or frozen)
1 banana
1 scoop protein powder
2 tablespoons chia seeds
1 cup milk (dairy or non-dairy)
1/2 cup Greek yogurt
Handful of ice
Instructions: Blend all ingredients until smooth. Add more liquid if needed to reach desired consistency.
This provided about 30-35g protein plus iron from spinach, vitamin C from strawberries (helps iron absorption), and omega-3s from chia seeds. I could drink it one-handed while nursing.
23. Golden Milk Latte with Turmeric and Ginger
An anti-inflammatory, warming drink perfect for evening relaxation.
Ingredients:
2 cups milk (dairy or non-dairy)
1 teaspoon turmeric powder
1/2 teaspoon ginger powder
1/2 teaspoon cinnamon
Pinch of black pepper (helps turmeric absorption)
1 tablespoon honey or maple syrup
1 tablespoon coconut oil
Instructions: Heat milk in a saucepan. Whisk in turmeric, ginger, cinnamon, and pepper. Simmer 5 minutes. Remove from heat, stir in coconut oil and sweetener. Pour into mugs.
This became my evening ritual. The turmeric is powerfully anti-inflammatory, and the warm milk was soothing before bed. The black pepper is essential—it increases turmeric absorption by 2000%.
24. Nettle Tea with Lemon and Honey
A traditional postpartum herb tea rich in iron and minerals.
Ingredients:
2 tablespoons dried nettle leaves (or 2 nettle tea bags)
2 cups boiling water
Lemon slices
Honey to taste
Instructions: Steep nettle in boiling water for 10-15 minutes. Strain. Add lemon and honey.
Nettle is incredibly mineral-rich and traditionally used to support milk production and rebuild blood after birth. I drank this daily in the afternoon. You can find dried nettle at health food stores or online.
25. Strawberry-Rhubarb Compote
Not a drink, but a versatile topping for yogurt, oatmeal, or even eaten by the spoonful.
Ingredients:
2 cups chopped rhubarb
2 cups sliced strawberries
1/4 cup honey or maple syrup
1 tablespoon lemon juice
1 teaspoon vanilla extract
Instructions: Combine rhubarb, strawberries, and sweetener in a saucepan. Cook over medium heat, stirring occasionally, until fruit breaks down and thickens (about 15 minutes). Remove from heat, stir in lemon juice and vanilla. Store in refrigerator up to 2 weeks.
This was my secret weapon for making plain yogurt or oatmeal exciting. The combination provides vitamin C, calcium from rhubarb, and natural sweetness. I'd make a big batch and use it all week.
Final Thoughts
Your postpartum recovery deserves nourishing support. These spring recipes—packed with leafy greens, legumes, iron-rich vegetables, and healing herbs—help repair tissues, balance hormones, and restore energy.
There's no perfect postpartum diet. Some days bring beautiful meals; others, just energy balls and smoothies. Both are okay. If you're still pregnant and planning ahead, consider maintaining your spring prenatal fitness routine and updating your spring maternity style as you prepare for baby's arrival. Start with 3-5 simple recipes you can prep ahead.
If preparing now, freeze meals during your third trimester. If you're postpartum, accept help graciously—whether that's meals from friends or having someone watch the baby while you rest. If loved ones hosted a spring baby shower for you, those eco-friendly spring baby shower favors were their way of celebrating this journey with you.
Your body created life—incredible. Give it spring nourishment to heal and thrive. Choose what works for you. On exhausted cracker-eating days? That's okay too. Tomorrow's another chance to nourish yourself.
