What is in season in right now? This September 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 September?
As summer winds down, you will still find loads of fresh veggies, herbs, and fruits in gardens and farmers markets this month! Below we will talk about the available produce and share some of our favorite ways to enjoy them. You will get the biggest bang for your buck by cooking with local, fresh produce perfect for cooking healthy, nutritious meals. Check back each month for more recipes for the best garden pickings.
September Fruits
Berries
Blackberries and raspberries are still rocking in September, and strawberries are coming to their end. Just one cup of blackberries has 62 calories, 14 grams carbs, 7.6 grams fiber, and 2 grams protein. 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 will get a great dose of Vitamin C and helpful antioxidants! For strawberries, a cup has 49 calories, 12 grams of carbs, 3 grams of fiber, 7 grams of sugar, and 1 gram of protein. Those will also give you 149% of your daily Vitamin C needs and a good boost of Vitamin B6 and Magnesium!
Great berry recipes:
- Easy Blackberry Crisp
- Keto Fruit Pizza
- Raspberry Cheesecake
- Keto Chocolate Cheesecakes with Chocolate Covered Strawberries
- Sugar Free Strawberry Sauce
Peaches, Nectarines, and Plums
Fresh peaches in the summertime just cannot be beat! These sweet stone fruits are full of vitamins and antioxidants, perfect for keeping yourself nourished and full of energy. One medium peach has just 50 calories, 15 grams of carbs, 13 grams of sugar, 2 grams of fiber, and a gram of protein. Of the three, nectarines have the most protein and fiber, plums have the most Vitamin C.
Here are some of our favorite recipes to use up peaches:
Apples
Bring out the pie spice because apples are in! Apples have known health benefits, so you know you are making a good choice whenever you are enjoying them. Apples are high in fiber, antioxidants and they also improve your gut health. Try a Kale Apple Salad for a healthy lunch- this salad is packed with nutrients!
Excellent apple recipes:
Watermelon, Honeydew melon, etc.
Melons are still rocking and rolling in September, and they are perfect for snacking! For example, watermelon is full of water and fiber, making it a great choice on a hot day (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
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 are 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 is also plenty of Vitamins B9, C, K, and Potassium.
Some of our favorite tomato recipes:
Cranberries
Cranberries are a great choice for a tart, yet sweet, treat. Cranberries aid in anti-inflammation, urinary tract health and contain digestive benefits. Fresh or dried, you are going to get great health benefits from this tangy fruit!
Cranberry recipes to enjoy:
- Kale and Cranberry Salad
- Cranberry Orange Smoothie
- Cranberry Pineapple Spice Tea
- Keto Cranberry Cheesecake Bars
- Roasted Butternut Squash with Cranberries & Pecans
September Vegetables
Corn
Delicious sweet corn is a summer staple for a reason. In one cup of sweet yellow corn, you will get 177 calories, 41 grams of carbs, 4.6 grams of fiber, and 5.4 grams of protein. It is an amazing source of Vitamins B1, B9, and C as well as Magnesium and Potassium!
Corn recipes you are going to LOVE:
Greens
You can always find a great crop of greens at the farmer’s market in summer months, and August is no exception. Here are some of our favorite recipes for these summer greens:
- Chicken and Bok Choy Stir Fry
- How to Cook Swiss Chard
- Mustard Greens with Bacon
- Grilled Chicken Caesar Salad
- Asian Chicken Lettuce Wraps
Cucumber
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 are also a great source of Vitamin K and Potassium! Cucumbers are amazing in this Sugar-Free Lemonade, too!
- Greek Turkey Wrap
- Kiwi Cucumber Gin Cocktail
- Chickpea Cucumber Salad
- Asian Cucumber Salad
- Greek Chicken Wrap
- Keto Tzatziki
Zucchini & Summer Squash
Is it even really summer if you do not 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
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).
Best zucchini recipes for summer:
- Grilled Zucchini Salad
- Keto Zucchini Bread
- Cheesy Zucchini Casserole
- Air Fryer Zucchini Fries
- Zucchini Mozzarella Wraps
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:
- How to Make Pepper Jelly
- Green Chile Chicken Stuffed Peppers
- Cajun Chicken with Potatoes & Peppers
- Air Fryer Chicken Fajitas
- Sausage and Peppers
Green Beans
For a healthy, tasty side dish, you cannot go wrong with fresh green beans, and they are coming to a close this month. 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 will 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
Hot peppers
You can get tons of delicious hot peppers like jalapenos, habaneros, chilis, and more in August! A little goes a long way with these tasty, spicy veggies. Nutrition varies depending on the type of pepper, but you are sure to add loads of flavor without a lot of fat or calories!
Amazing recipes with hot peppers:
- Habanero Chicken with Mango Salsa
- Pickled Jalapenos
- Jalapeno Cornbread
- Jalapeno Popper Stuffed Chicken
- Salmon with Jalapeno Lime Butter
Onions
Onions of all different kinds are slowing down this month, but they are still delicious. 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 will 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.
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:
- The BEST Recipes with Pesto
- Caprese Salad
- Creamy Cucumber Salad
- Tomato Galette
- Garlic Butter Steak Bites
- Mint Julep
- Rosemary Gin Fizz
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
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