Enjoy delicious seasonal summer vegetables at peak freshness. Learn which summer veggies are in season, plus tons of easy recipe ideas!
With summer comes new seasonal vegetables. I’m so excited! One of my favorite parts of summer is enjoying the fresh garden harvest!
Fresh tomatoes, zucchini, and jalapeños grow in our backyard garden. In place of bushes in the front yard, we planted kale, and it’s still growing strong!
Most local farmers’ markets will be booming with veggies this time of year. You should be able to find seasonal favorites like sweet corn, cucumbers, and bell peppers.
When it comes to fresh foods, variety is important! Not only do we get different flavors, but the nutrients cover what our bodies need.
So, cheers to summer vegetables!
WHY EAT SUMMER SEASONAL VEGETABLES?
Eating summer seasonal vegetables has a few different benefits:
- Since they’re growing in their natural element instead of a greenhouse, they will have more flavor.
- In-season summer vegetables have higher nutrients than those not in season
- And they grow abundantly, which reduces the cost! You’ll see the savings at the farmers market and the grocery store!
I’m all about some tastier, more nutrient-dense summer veggies!
13 SUMMER VEGETABLES
These summer season vegetables grow in abundance during the warmer months. Add them to your meal plans for some yummy seasonal meals!
BELL PEPPERS
Bell peppers start to appear in June. By July, pepper season is in full swing! I’ve never been able to get homegrown bell peppers to grow quite as big as store-bought, but they sure do taste amazing!
Sweet peppers are full of vitamin C and antioxidants. They are good for eye health and also help prevent anemia because of their surprisingly high iron content. They are delicious when eaten raw or cooked!
CHILI PEPPERS (AKA HOT PEPPERS)
From milder poblano peppers to spicier peppers like ancho and jalapeño peppers, chili peppers are great for digestive health! The capsaicin improves digestive function and can help with weight loss. Hot peppers are also high in vitamins A and C, promoting strong immune systems and helping against allergies. If you can handle the heat, add a bit to your next dish!
CORN
Corn on the cob is one of those easy crowd-pleasers when you’ve got company. And you can feel good feeding it to everyone since it is a good source of vitamins A, B, and E, plus many minerals. Corn is high in fiber and can help fight against constipation, too!
These nutrients and benefits are best sourced from eating fresh corn. If you’ve never grilled corn on the cob and slathered it in butter, you’re missing out! If you have the right tools, canning corn at home is a great option to store it away for winter.
CUCUMBERS
There’s no doubt that cucumbers are making their appearance this time of year. We love to eat them dipped in our favorite Homemade Hummus, and they make a great addition to dinner salads.
Cucumbers are good sources of potassium and phosphorus as well as vitamin C. They have a high water content, which makes them great for hydration and a cool and refreshing snack for a day at the pool. If you’re getting an overabundance, don’t hesitate to make pickles!
EGGPLANT
Most of the time, we think of eggplants as an oddly shaped, dark purple, strange vegetable. But did you know that eggplants actually come in a wide variety of colors, shapes, and sizes? They are high in fiber, protein, and manganese, low in calories, and a good source of antioxidants. And they taste good!
GREEN BEANS
If you have a chance to shop the farmer’s market, you can probably find different varieties of green beans like string beans, snap beans, wax beans, purple beans, and Romano beans. This guide breaks down the types of green beans.
I must admit, sometimes fresh green beans don’t look that appealing. BUT once you roast them up, toss with some butter, and add a little garlic, they are mouth-wateringly delicious! They are full of vitamins and minerals such as vitamins K and C, folic acid, iron, and potassium. So, you really should give them some room at the table!
KALE
This super hearty green is in peak season in early spring, but it’s also available late spring and early summer. You can find it for around a dollar a bundle year-round. Kale is very rich in vitamins and minerals, cooks well, and even tastes good raw.
Summer means lighter, no-cook meals, so adding kale salads to your meal plan is a great idea!
FRESH MINT
Mint is a super popular flavor in everything from mint chocolate to minty toothpaste to tea! Did you know it also has great health benefits? Mint is an herb that aids in digestion, relieves cold and cough symptoms, and relieves irritation for skin conditions (like sunburn and scrapes!).
Mint is very easy to grow in your own herb garden. Just use some caution because it will grow and grow and grow! I prefer to plant it in a container, so it doesn’t take over the whole garden. Add fresh mint to salads, tea, and lemonade!
Most other fresh herbs will be in season during the Spring and Summer as well. I love to grow fresh basil, thyme, and rosemary. If you have an abundance, dry out the leaves and save for use during the colder months! You can also freeze fresh herbs (follow my tutorial here).
PEAS
Green peas are surprisingly delicious if you cook them the right way. It is possible to overcook them and make them mushy. Yuck! BUT, slightly steaming or adding them to dishes towards the end makes them slightly crisp and tasty! Peas are high in fiber and vitamin A, which makes them great for digestion and eyesight.
RADISHES
Radishes start growing early in spring, but depending on your climate, you may be able to harvest them well into the summer!
Radishes are easy to grow and grow very fast. They are good for any beginner gardener who wants to have a quick victory in the garden!
SUMMER SQUASH
Have you ever planted yellow squash in your garden? If you plant too much, you’ll have squash coming out of your ears! It tends to grow fast and abundantly in most areas, making it one of the most popular summer garden vegetables! Recipes using summer squash are easy to find. These are some of our favorites:
TOMATOES
It’s time to start stocking up on tomatoes! This time of year, you will start to see tomatoes in abundance, and they will be SUPER tasty! My family loves fresh tomatoes and cherry tomatoes in the summer, but we also use a lot of tomato sauce and diced tomatoes over the winter, which is why I learned how to can tomatoes!
Tomatoes are high in vitamins C, A, and K. Plus, tomatoes have high amounts of lycopene, which is great for heart health. Lycopene is also what gives tomatoes their bright red color.
Aside from the summer classic BLT sandwich and tomato salad, try one of these tasty tomato recipes:
ZUCCHINI
Zucchini is a type of summer squash that also grows fast. Zucchini is high in vitamin C, carbohydrates, and surprisingly, protein! Because of its carbohydrate and protein content, it is great for helping with weight loss. It keeps you full and provides tons of nutrients!
I like zucchini better than yellow squash because I find it more versatile. Making zoodles is a tasty way to add it to the summer menu!
MORE RECIPES FOR SUMMER VEGETABLES IN SEASON
With such a variety of summer vegetables in season, it’s a great idea to have some catch-all recipes to use whatever you have on hand! These veggie-packed recipes work well with all sorts of summer vegetables.
VEGETABLES SUMMER FAQS
What are some vegetables summer sides?
Chopped raw veggies with Homemade Ranch are a quick and easy side dish for summer. Greek Vegetable Salad or Caprese Salad has just a few ingredients and celebrates the fresh flavors of summer.
If you prefer cooked veggies, a quick sauté in the skillet (like these Sautéed Green Beans) or roasted veggies in the oven add delicious flavor to your meals.
Can you make roasted summer vegetables?
Sure! I use the same method for summer veggies that I do for Roasted Broccoli. Depending on the veggie, you may need to adjust the cooking time. Did you know you can add roasted veggies to a salad? Try my Roasted Veggie Kale Salad.
What fruits are in season in summer?
Summer fruits are some of my favorites! Check out this Guide to Summer Fruits for details on what’s in season, including berries, cherries, watermelon, and more!
SUMMER VEGGIES FOR HITTING MACRO GOALS
Filling at least half of my plate with produce is my goal with any meal or snack, and I love having so many summer vegetables and fruits to choose from!
Summer vegetables also make it easy to hit your macro goals. Here are ways to include them with whichever macro(s) you need.
Protein: Grill a lean protein like chicken breast, steak, or pork chops, and serve delicious veggies as your sides. You can grill the summer veggies too, have a side salad, or enjoy sautéed summer vegetables. Peas, sweet corn, asparagus, and broccoli are higher in protein.
Fat: Use fat to cook the veggies (like tossing them with extra virgin olive oil and roasting), have a salad with dressing and cheese as the fat, or use simple cooking methods like sautéing with melted butter in a skillet to let the yummy veggie flavors shine.
Carbohydrates: Many summer vegetables are lower in carbs, so you can have the summer veggies PLUS a carb-filled side and have a nice full plate. Lower-carb summer veggies include kale and other greens, cucumbers, tomatoes, and bell peppers. Higher-carb seasonal summer vegetables like corn and peas still easily fit into your meals.
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