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Home / Food / July Produce Guide

July Produce Guide

Food, Seasonal Produce Guide

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!

collage of photos using fruits and vegetables that are in season in july

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

chocolate cherry frozen yogurt covered in chocolate syrup

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!

  • Dark Chocolate Cherry Frozen Yogurt
  • Cherry Brie Bites
  • Chocolate Cherry Smoothie Bowls
  • Chocolate Covered Cherry Crisp

Leafy Greens

This easy Taco Salad Recipe is a great way to meal prep a filling, tasty meal for the whole family! Perfect for meal prep, busy weeknight meals, and buffet-style parties.

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:

  • Taco Salad
  • Shrimp Lettuce Wraps
  • Steak Salad
  • Chicken Burrito Bowl
  • Keto Italian Lettuce Wrap

Berries

These Keto Chocolate Cheesecakes with Chocolate Covered Strawberries are the ultimate low carb treat! 

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:

  • Keto Chocolate Cheesecakes with Chocolate Covered Strawberries
  • Keto Strawberry Cheesecake Bars
  • Sugar Free Strawberry Sauce
  • Cheesecake Stuffed Strawberries
  • Strawberry Cheesecake Lush
This Kale Salad with Cranberries is packed with pecans and blueberries and is topped off with a homemade Apple Cider Vinaigrette!
This Kale Salad with Cranberries is packed with pecans and blueberries and is topped off with a homemade Apple Cider Vinaigrette!

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:

  • Keto Blueberry Cheesecake
  • Spiked Blueberry Lemonade
  • Blueberry Stuffed French Toast
  • Low-Carb Blueberry Bars
  • Blueberry Chaffles
  • Kale Salad with Blueberries and Cranberries
This easy Blackberry Crisp is loaded with berries and a sweet crunchy oatmeal pecan topping! This Blackberry Crisp is the perfect Summer dessert topped with ice cream!

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:

  • Easy Blackberry Crisp
  • Blackberry Brie Bites
  • Blackberry Bourbon Smash
  • Keto Prosciutto Skewers
  • Keto Fruit Pizza
a white plate topped with a thick slice of keto raspberry cheesecake, drizzled with vibrant raspberry syrup and luscious raspberries piled on top
white salad bowl filled with a romaine salad with peas, asparagus, avocado, bacon, radishes, hard boiled eggs, and a bright pink raspberry vinaigrette

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:

  • Raspberry Cheesecake
  • Raspberry Red Wine Slushie
  • Keto Lemon Raspberry Bread
  • Raspberry Vinaigrette with a Spring Salad
  • Keto Raspberry Tequila Smash

Cauliflower

This super easy low-carb side is loaded with all of your favorite flavors! The crispy bits of bacon and cheese pair perfectly with tender, keto-friendly 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.

  • Cheddar Bacon Ranch Cauliflower
  • The Best Air Fryer Cauliflower
  • Cheesy Cauliflower Casserole
  • Parmesan Crusted Cauliflower
  • Cajun Sausage Cauliflower Rice
  • 10+ Keto Cauliflower Recipes

Fresh Herbs

caprese salad

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:

  • The BEST Recipes with Pesto
  • Caprese Salad
  • Creamy Cucumber Salad
  • Tomato Galette
  • Garlic Butter Steak Bites
  • Mint Julep
  • Rosemary Gin Fizz

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:

  • Pina Colada Soft Serve
  • Homemade Pineapple Salsa
  • Sparkling Strawberry & Pineapple Punch
  • Keto Mango Margarita
  • Carrot Cake Chia Pudding

Cucumbers

This Easy Asian Cucumber Salad is the perfect keto side dish summer recipe! This low carb salad is ready in under 10 minutes and there's no cooking required!

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!

  • Greek Turkey Wrap
  • Kiwi Cucumber Gin Cocktail
  • Chickpea Cucumber Salad
  • Asian Cucumber Salad
  • Greek Chicken Wrap
  • Keto Tzatziki

Green Beans

green beans and bacon with a spoon in a skillet

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!

  • Air Fryer Green Beans
  • Green Beans with Bacon
  • Foil Pack Green Beans
  • Sweet and Spicy Green Beans
  • Air Fryer Green Bean Fries
  • More Easy Green Bean Recipes You Will Love

Radishes

a hand picking up cheesy roasted radishes with bacon

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:

  • Spring Salad with Raspberry Vinaigrette
  • Loaded Radishes
  • Keto Taco Salad
  • Easy Chopped Thai Chicken Salad
  • Roasted Radishes

Potatoes & Onions

These Roasted Garlic Mashed Potatoes are the ultimate comfort food! This easy potato recipe can be made ahead of time for easy holiday prep!
Potato Skins with Buffalo Chicken are a delicious, hearty dinner! Crispy potato skins are loaded with creamy buffalo chicken and topped with melty cheese!

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:

  • Potato Skins with Buffalo Chicken
  • Roasted Garlic Mashed Potatoes
  • Hasselback Potatoes
  • Air Fryer Baby Potatoes
  • Lemon Parmesan Chicken & Potato Sheet Pan
These easy Baked Onion Rings are super crispy and only require 4 ingredients! Perfect for serving with burgers, chicken, sandwiches, and so much more.

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

This Crispy Baked Squash only has five simple ingredients and is the perfect quick and easy vegetable side dish!
a blue plate piled high with cheesy cornbread muffins with squash and 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:

  • Crispy Baked Squash
  • Gluten-Free Veggie Fritters
  • Air Fryer Squash
  • Cheddar Corn Muffins
  • Air Fryer Sausage & Veggies
This Keto Zucchini Bread is going to become one of your favorites! This low carb bread is made with sugar free chocolate chips and coconut flour and is under 4 net carbs!

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:

  • Grilled Zucchini Salad
  • Keto Zucchini Bread
  • Cheesy Zucchini Casserole
  • Air Fryer Zucchini Fries
  • Zucchini Mozzarella Wraps

Bell Peppers

jars of pepper jelly and jalapenos on a table
a skillet full of sliced sausages, peppers, and onions

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:

  • How to Make Pepper Jelly
  • Green Chile Chicken Stuffed Peppers
  • Cajun Chicken with Potatoes & Peppers
  • Air Fryer Chicken Fajitas
  • Sausage and Peppers

Corn

These easy Corn Fritters are loaded with sweet corn, salty bacon, green chilies and spices!

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:

  • The BEST Corn Chowder
  • Easy Corn Fritters
  • Mexican Street Corn
  • Sweet Corn Salad
  • Southwest Chicken Salad

Tomatoes

roasted tomato sauce in a bowl with a wooden spoon
Tomato gallete on white table

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:

  • Roasted Tomato Sauce
  • Greek Chicken Skillet
  • Tomato Galette
  • Chicken Caprese
  • Cucumber Tomato Salad

Watermelon

a glass full of spicy watermelon margarita and ice, topped with slices of jalapeno and a lime wedge

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.

  • Spicy Watermelon Keto Margarita
  • 2-Ingredient Watermelon Limeade
  • Sparkling Watermelon Cucumber Coolers

Okra

a four-photo collage showing the step-by-step process of cooking crispy air fryer 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.

  • Creole Shrimp and Sausage Skillet
  • Veggie Fritters
  • Crispy Air Fryer Okra

Mushrooms

shroom Sauce that goes great with chicken, pork, pasta, and more! This easy pan sauce is naturally low carb and gluten free!
Mushroom Sauce that goes great with chicken, pork, pasta, and more! This easy pan sauce is naturally low carb and gluten free!

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:

  • Mushroom Chicken
  • Garlic Butter Mushrooms
  • Air Fryer Chicken and Mushrooms
  • Spinach Stuffed Mushrooms
  • Creamy Mushroom Sauce

More roundups you’ll love

  • Get more seasonal produce guides here!
  • The BEST Mushroom Recipes
  • Easy Jalapeno Recipes
  • 20+ Best Zucchini Recipes (or all keto zucchini here)
  • Amazing Tomato Recipes

July 4, 2024 ·

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