What is in season in right now? This July Seasonal Produce Guide shows you what is in season, the nutritional value of each, and our favorite ways to prepare them!
What produce is in season in July?
If we’re all lucky, July is bountiful time of cucumbers, summer squash, blueberries, peaches, melons, and so much more. Farmer’s Markets are often bustling this time of year, and you can snag some amazing deals from local people with interesting, nutritious varieties. In addition to Independence Day, July is big for national food holidays — It’s considered National Blueberry Month, Corn Month, Eggplant Month, even National Grilling Month!
Keep scrolling for amazing recipes highlighting these delicious fruits and vegetables of the month.
Cherries
Fresh cherries are a super delicious blend of sweet and tart. While they are not keto, they do have some great health benefits! Each cup has 97 calories, 25 grams carbs, 3 grams fiber, and 2 grams protein and a good amount of Vitamin C!
Leafy Greens
You can always find some leafy green in season. July is often a great time for romaine as it does well better in the heat than many other greens. In one cup, you’ll get 10 calories, 2 grams carbs, 1 gram fiber, and a big boost of Vitamin K, A, and Folate!
Here are some of our favorite recipes for romaine lettuce’s good crunch:
Berries
Strawberries, blueberries, blackberries, raspberries… You have so many options in July! Let’s start with my chocolate covered favorite: Strawberries. They’re low-carb enough for keto, and one cup has 49 calories, 12 grams of carbs, 3 grams of fiber, 7 grams of sugar, and 1 gram of protein. It’ll give you 149% of your daily Vitamin C needs as well as a good boost of Vitamin B6 and Magnesium, too!
Fave strawberry recipes:
In just 3.5 ounces of blueberries (another keto-friendly fruit), you get 57 calories, 14.5 grams carbs, 2.4 grams fiber, and 0.7 grams protein. They’re hydrating and also a great source of Vitamin K1, Vitamin C, and Manganese!
Best recipes to bring out the best in blueberries:
If you’ve got a blackberry bush near you, you’re in for a treat! Just one cup of blackberries has 62 calories, 14 grams carbs, 7.6 grams fiber, and 2 grams protein. These make amazing desserts, drinks, snacks, and more!
Blackberry favorites for summer:
Besides being beautiful, raspberries pack a great punch with 64 calories, 14.7 grams carbs, 8 grams fiber, and 1.5 grams protein per cup. You’ll get a great dose of Vitamin C and helpful antioxidants!
Check out these amazing raspberry recipes:
Cauliflower
Cauliflower has spiked in popularity in recent years because of it is very versatile and has become a low carb alternative to potatoes, rice, or grits. A cup of cauliflower has 27 calories, 5 grams of carbs, 2.1 grams of fiber, 2 grams of sugar, and 2.1 grams of protein. It’s a great source of Vitamin C, Vitamin B6, and Magnesium. Some easy cauliflower recipes are listed below.
Fresh Herbs
Herbs can be grown indoors or on a front porch, in pots or in the ground. They are low maintenance and can elevate nearly any dish from bland and boring to a super flavorful culinary masterpiece! Fresh basil, rosemary, thyme, mint, cilantro, and more bring tons of benefits to the kitchen! Here are some of my favorite ways to use fresh herbs:
Mangos & Pineapple
Tropical fruits like mangos and pineapples are amazing in so many smoothies, desserts, even tasty salsas! They’re both high in Vitamin C, Folate, Vitamin B6, and many more vitamins and minerals! Here are some of my favorite recipes using these tropical fruits:
Cucumbers
Cucumbers are so refreshing, they can even help you stay hydrated! One medium cucumber has 30 calories, 6 grams carbs, 2 grams fiber, and 3 grams protein. They’re also a great source of Vitamin K and Potassium! Cucumbers add a lovely flavor in this Sugar-Free Lemonade, too!
Green Beans
For a healthy, tasty side dish, you can’t go wrong with fresh green beans. You can enjoy a whole cup of green beans for just 31 calories, 7 grams carbs, 3.4 grams fiber, and 1.8 grams protein. You’ll get a big dose of Vitamin C, too!
Radishes
We love easy, healthy radishes! Just one cup of radishes has 18 calories, 3.9 grams carbs, 1.9 grams fiber, 0.8 grams protein, and tons of Vitamin C! Here are some great recipes using radishes:
Potatoes & Onions
Potatoes are often available year-round, but we love when our winter potatoes are ready in the summer! One medium russet potato has 168 calories, 37 grams of carbs, 4 grams of fiber, and 4.5 grams of protein. It’s a great source for potassium and iron, too!
The BEST potato recipes:
Onions of all different kinds are available in July! While red, white, and yellow onions may have some slight differences in nutrition, you can expect a 100-gram serving to have about 30-40 calories, 7.5-9.5 grams carbs, 1-1.5 grams of fiber, and 0.8-1.5 grams of protein. You’ll get some potassium and calcium as well.
Recipes that let the onions shine:
- Chicken Cobb Salad – Tasty red onions add a sharp, bright flavor!
- Baked Onion Rings – Those sweet vidalia onions are best in this one.
- Grilled Vegetable Wraps – I used red onion, but grilled yellow onions would be great, too.
- French Onion Chicken – All the deep, rich flavor of the soup but in a 30-minute skillet!
- BBQ Chicken Foil Packs – Thick red onion pairs perfectly with the tangy sauce.
Summer Squash & Zucchini
Is it even really summer if you don’t have a basket full of delicious yellow squash?! One medium squash has about 32 calories, 7 grams of carbs, 2.2 grams of fiber, and 2.4 grams of protein, and you get a lot of Vitamin B6, C, and Potassium!
Some of our favorite summer squash recipes:
Zucchini is SO versatile, the start of its season means we have a TON of new zucchini recipes to try! One medium zucchini squash has about 33 calories, 6 grams of carbs, 2 grams of fiber, 2.4 grams of protein, and loads of vitamins and minerals (especially Vitamin C, B6, and Potassium).
Summer’s best zucchini recipes:
Bell Peppers
Delicious peppers can be enjoyed raw or cooked for a versatile, healthy snack! The nutritional value varies between green, yellow, and red peppers, but you can generally assume 100 grams of bell pepper will have 20-30 calories, 5-6 grams carbs, 1-2 grams fiber, and 1 gram of protein. Yellow peppers have the most Vitamin C, red peppers have the most Vitamin A, and they all have a good amount of other vitamins and minerals.
Our favorite recipes using bell peppers:
Corn
The fields of corn all around us are starting to come in handy! In one cup of sweet yellow corn, you’ll get 177 calories, 41 grams of carbs, 4.6 grams of fiber, and 5.4 grams of protein. It’s an amazing source of Vitamins B1, B9, and C as well as Magnesium and Potassium!
Corn recipes you’re going to LOVE:
Tomatoes
We have SO many tomato recipes because we love growing so many different varieties in our garden! We can many, many jars of tomatoes for our favorite soups all winter long. If you’re keto, just remember to use in moderation. One small tomato has 18 calories, 3.9 grams of carbs, 1.2 grams fiber, and 1 gram of protein. There’s plenty of Vitamins B9, C, K, and Potassium.
Some of our favorite tomato recipes:
Watermelon
Refreshing, delicious watermelon juice dripping down your hand is the moment you know it’s summer! This melon is full of water and fiber, making it a healthy snack (even keto in small quantities). One cup of diced watermelon has 46 calories, 11 grams of carbs, 1 gram of fiber, 1 gram of protein, and TONS of Vitamin C.
Okra
Okra is a southern staple, and it adds an interesting texture and flavor to any dish! We love to bread and freeze our garden okra to make the delicious air fryer okra shown above and linked below. One cup of raw okra has 33 calories, 7.5 grams of carbs, 3.2 grams of fiber, 2 grams of protein, and plenty of vitamins and antioxidants.
Mushrooms
Meaty, delicious mushrooms are versatile and healthy! Just 100 grams of portobello mushrooms (about 1.5 cups, sliced) has about 22 calories, 3.9 grams of carbs, 1.3 grams of fiber, and 2.1 grams of protein. There’s a good amount of Potassium and Vitamin B6, too!
The mushroom recipes we keep having again and again: