What is in season in right now? This May Seasonal Produce Guide shows you what is in season, the nutritional value and our favorite ways to prepare them!
What produce is in season in May?
Are you wondering what produce is in season in May? This month has many of the same seasonal produce from last month like asparagus, broccoli, and cauliflower. It also has some new additions like strawberries, fresh herbs, and radishes!
Here you will find all of the seasonal produce for other months including the best ways to cook them and some of my favorite recipes. Don’t forget to check back every month to keep your kitchen seasonal.
Asparagus
Asparagus can grow abundantly in many gardens, and spring is its favorite time of year! In one cup of asparagus, there are just 27 calories, 5 grams of total carbs, 2.8 grams of fiber, 2.5 grams of sugar, and 2.9 grams of protein. It’s a great source of Vitamin C, Iron, Vitamin B6, and Magnesium!
Roasted Asparagus is an easy, quick, healthy side dish, but there are many ways to prepare it that are equally delicious. Last month I shared some old favorites (Asparagus Cheddar Quiche, Asparagus Avocado Mozzarella Salad, and Ham and Asparagus Quiche Cups), but here are some of my favorite dinner recipes using asparagus:
- Keto Tuscan Chicken and Asparagus
- Asparagus Stuffed Chicken
- Keto Parmesan Tilapia & Asparagus for One
- Honey Mustard Chicken Sheet Pan
Leafy Greens
Many different varieties of leafy greens are in season through the winter and spring months. Some of these include collard greens, spinach leaves and kale. Collard greens make great low-carb, gluten-free, and low-calorie wraps. Spinach can easily be tossed into smoothies, lasagnas, pastas, and more. Kale holds up wonderfully in soups and can be massaged into a delicious salad!
A cup of spinach has 5 calories, 1 gram of carbs, 1 gram of fiber, 0 grams of sugar, and 1 gram of protein. It’s an amazing source for Vitamin A and C, too! Here are some of my favorite spinach recipes:
- Keto Spinach and Bacon Egg Muffins
- Spinach Cheese Bites
- Spinach Stuffed Chicken
- The Best Spinach & Avocado Wrap
- Chicken & Spinach Pasta
A cup of kale has 33 calories, 7 grams of carbs, 1 gram of fiber, 0 grams of sugars, and 2 grams of protein. It is an absolute nutrition powerhouse for Vitamin K, Vitamin C, Vitamin A, as well as provides a good amount of Calcium and Iron as well. Check below for amazing kale recipes:
- Loaded Balsamic Kale Salad
- White Bean Salad with Bacon
- Instant Pot Zuppa Toscana
- Cheesy Italian Sausage Soup
- Italian Herb Kale Chips
A cup of chopped collard greens has 11 calories, 2 grams of carbs, 1.4 grams of fiber, 0.2 grams of sugar, and 1.1 grams of protein. It’s an excellent source of Vitamin C, Calcium, and Vitamin B6! Try these great collard green recipes before the season is over:
- The BEST Instant Pot Collard Greens
- How to Make Collard Green Wraps
- Thai Chicken Collard Wrap
- Chili Cheese Collard Chips
- Collard Green and Black Eyed Pea Soup
Strawberries
Strawberries are the true sign of spring to me! This sweet, gorgeous red fruit is perfect for an easy snack or impressive dessert. One cup of strawberries 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!
Here are some of my favorite recipes using strawberries:
- Keto Chocolate Cheesecakes with Chocolate Covered Strawberries
- Keto Strawberry Cheesecake Truffles
- Strawberry Lemonade
- Keto Strawberry Shortcake Waffles
- Keto Strawberry Thumbprint Cookies
Broccoli
We all know how versatile broccoli is. It is an excellent snack rich in vitamin A and C, it is naturally low in carbs and calories. This cold weather crop is one of my go to side dishes. It can be eaten raw, or in a salad, but it is equally delicious roasted, grilled or sautéed.
One cup of broccoli has 31 calories, 6 grams of carbs, 2.4 grams of fiber, 1.5 grams of sugar, and 2.5 grams of protein. It has a TON of value when it comes to Vitamin C, Vitamin K1, Folate, Potassium, Iron, and more!
- Cheddar Roasted Broccoli
- Broccoli Chicken Casserole
- Salmon Rice & Broccoli Bowl
- Cheesy Chicken & Broccoli Casserole with Cauliflower Rice
- Broccoli Cheddar Muffins
Mushrooms
Mushrooms are low in carbs and calories. With a mild earthy flavor mushrooms take on the flavor of whatever you season or stuff them with. There are many varieties of mushrooms, all having their own characteristics but my personal favorite are portobello mushrooms. Marinate them in your favorite steak marinade and grill for 3-4 minutes on each side and you have a great meatless dinner! Some other favorites are:
One cup of sliced mushrooms has 16 calories, 2.3 carbs, 0.7 grams of fiber, 1.4 grams of sugar, and 2.2 grams of protein. It’s a good dose of Vitamin B6, Vitamin C, and Iron. Here are some of my favorite recipes:
- How to Make a Creamy Mushroom Sauce
- Cast Iron Pork Chops with Mushrooms
- Air Fryer Mushrooms
- Italian Baked Mushrooms
- Mushroom Swiss Omelette
Cauliflower
Cauliflower can be eaten raw or cooked. Cauliflower has spiked in popularity in recent years because of it is very versatile and has become a low carb alternative to potatoes or rice.
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.
- Bacon Cheddar Cauliflower Tots
- Cauliflower Risotto
- Cilantro Lime Shrimp with Cauliflower Rice
- Air Fryer Cauliflower
- Parmesan Roasted Cauliflower
Artichokes
Artichokes are often overlooked in my opinion! This time of year is perfect, though… Especially when paired with another seasonal favorite, spinach.
Unlike most other foods on this list, you can’t simply eat artichokes raw… They have to be prepared just right, but then they’re amazing! Artichokes are low calorie, low carb, and a great source of Folate, Vitamin K, and Magnesium. Here are some of my favorite recipes using artichokes as well as my tutorial for preparing them in an Instant Pot!
- Hot Crab and Bacon Dip
- Spinach Artichoke Stuffed Chicken
- Keto Antipasto Salad
- Spinach Artichoke Stuffed Potato Skins
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:
- Homemade Basil Pesto Recipe
- Keto Asparagus Avocado Tomato Salad
- Marinated Mozzarella Balls
- Chicken Caprese Salad
- Rosemary Garlic Keto Dinner Rolls
- In beverages like Blackberry Bourbon Smash or Keto Mojitos!
Mango
Mangos aren’t easily grown where I live, but I love getting to the grocery store when these babies are in season! Perfectly sweet and blended until smooth… Not much beats a perfectly ripe mango! They’re high in Vitamin C, Folate, Vitamin B6, and many more vitamins and minerals! Here are some of my favorite recipes using mango:
