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Best September Foods: Vegetables & Fruits In Season, Plus Recipes

By Joe Boland

August 29, 2024

As the summer heat begins to wane and the crispness of fall starts to settle in, September brings a bountiful harvest of seasonal vegetables and fruits. Some of the same August fruits and vegetables are still in season in September, along with healthy immune system-supporting foods for the fall and beyond.

Whether you’re a home cook looking to make the most of the season’s offerings or simply a food enthusiast curious about what’s fresh, this guide to September produce will help you savor the best of what this month has to offer.

September Vegetables in Season

1. Butternut squash

Butternut squash, with its sweet, nutty flavor, is a favorite fall vegetable. Rich in vitamins A and C, it supports eye health and a healthy immune system.

Enjoy it roasted with herbs, pureed into soups or as a hearty addition to stews. Raw, it can be spiralized into noodles or grated into salads for a crunchy texture.

Try our Butternut Squash Bisque, Butternut Squash Salad or Vegan Queso Fundido with Butternut Squash.

2. Kale

Kale is a nutrient-dense leafy green packed with vitamins K, A and C. It’s known for its antioxidant properties and can help with a healthy response to inflammation.

Massage kale leaves with olive oil for a tender raw salad, or add them to smoothies. Cooked, it can be sautéed, added to soups or baked into crispy chips.

Try a Collagen Kale Smoothie or Kale Quinoa Cakes with Lemon Dill Yogurt Sauce.

3. Brussels sprouts

Brussels sprouts are tiny cabbage-like vegetables that are high in fiber, vitamin C and antioxidants, promoting digestive and overall health.

Roast Brussels sprouts with balsamic vinegar for a caramelized flavor, or shred them raw into salads. They’re also delicious when steamed or sautéed with garlic and bacon.

Try Baked Brussels Sprouts with Honey Glaze.

4. Sweet potatoes

Sweet potatoes are a versatile root vegetable rich in beta-carotene, fiber and potassium, supporting vision, gut health and heart health.

Bake them whole, mash them as a side dish or cut into fries. Sweet potatoes can also be grated raw into slaws or added to smoothies for a creamy texture.

You can use them to make Sweet Potato Hummus, Sweet Potato Casserole or a Sweet Potato Bowl.

5. Leeks

Leeks are mild, onion-like vegetables that are rich in vitamin K and manganese, aiding bone health and a healthy metabolism.

Leeks can be used raw in salads for a mild onion flavor or caramelized in soups, quiches or risottos. They also make a great addition to a vegetable stir-fry.

6. Carrots

Carrots are crunchy and sweet and high in beta-carotene and fiber, supporting eye health and digestion.

Eat them raw as a snack or shredded into salads. Cooked, they can be roasted, steamed or pureed into soups and stews.

You can make Carrot Cake Protein Bars, Carrot Oatmeal Breakfast Cake or Low-Carb Vegan Carrot Mug Cake.

7. Cabbage

Cabbage is a leafy green or purple vegetable loaded with vitamins C and K, and it's beneficial for heart and digestive health.

Cabbage can be used raw in coleslaw or fermented into sauerkraut. Cooked, it’s great in stir-fries, soups or stuffed with fillings.

Braised Cabbage is a classic way to use this fibrous veggie.

8. Broccoli

Broccoli is a cruciferous vegetable rich in vitamins C and K, folate, and fiber, promoting overall health and a healthy response to inflammation.

Raw broccoli can be added to salads or served with dips. Steamed or roasted, it’s a nutritious side dish, and it can be blended into soups or added to casseroles.

Use it to make Broccoli Slaw or Cream of Broccoli Soup.

9. Swiss chard

Swiss chard is a vibrant leafy green high in vitamins A, K and C, along with magnesium, which supports bone and heart health.

Use Swiss chard raw in salads or wraps. It can also be sautéed with garlic, added to soups, or used in frittatas and quiches.

10. Turnips

Turnips are root vegetables that are low in calories but high in fiber and vitamin C, promoting digestive health and immune system support.

Raw turnips can be sliced into salads or slaws for a peppery flavor. They can also be roasted, mashed, or added to stews and soups.

11. Beets

Beets are earthy root vegetables rich in folate, manganese and antioxidants, which support heart health and a healthy response to inflammation.

Grate raw beets into salads, or juice them. Roasted beets are sweet and tender, making them a great addition to salads or as a side dish.

Try this DIY Beauty Collagen Drink with Beet, Orange, Strawberry & Mint.

12. Radish

Radishes are crisp and peppery, packed with vitamin C and fiber, aiding in digestion and a healthy immune system.

Add raw radishes to salads or as a crunchy garnish. They can also be roasted, pickled or sautéed for a milder flavor.

13. Cauliflower

Cauliflower is a versatile cruciferous vegetable high in fiber, vitamins C and K, and antioxidants, promoting overall health.

Enjoy cauliflower raw in salads or as a dipper. It can be roasted, mashed, or even turned into rice or pizza crust for a low-carb alternative.

You can make Mashed Cauliflower, Roasted Cauliflower Hummus, Cauliflower Mac and Cheese, or Curried Chicken Cauliflower Soup.

14. Eggplant

Eggplant is a deep purple vegetable rich in fiber, vitamins B1 and B6, and antioxidants, supporting heart health and healthy brain function.

Raw eggplant is rarely consumed, but it can be sliced thin for salads. Cooked, it’s delicious grilled, roasted or used in casseroles like ratatouille.

15. Zucchini

Zucchini is a summer squash low in calories but high in vitamin C and potassium, promoting hydration and heart health.

Slice raw zucchini into salads, or spiralize it into noodles. It can be grilled, roasted or used in baking, like zucchini bread.

16. Sweet onions

Sweet onions have a mild, sugary flavor and are high in vitamin C and antioxidants, supporting immune system health and a healthy response to inflammation.

Slice them raw into salads or sandwiches for a mild onion flavor. Cooked, they caramelize beautifully and can be used in soups, sauces or as a topping for burgers.

You can use them to make Liver and Onions or French Onion Soup.

17. Green beans

Green beans are crunchy and fresh. They’re rich in vitamins A, C and K, along with fiber, promoting healthy skin and bones.

Enjoy green beans raw in salads or blanched as a snack. They can be sautéed, steamed, or added to casseroles, such as Green Bean Casserole, and stir-fries.

18. Cucumber

Cucumbers are hydrating vegetables high in water content and vitamins K and C, supporting skin health and hydration.

Slice cucumbers raw into salads, or infuse them into water for a refreshing drink. They can also be pickled, added to sandwiches or used in cold soups, like gazpacho.

Some refreshing cucumber recipes include:

• Cucumber Limeade Mocktail

• Cucumber Juice

• Detox Water with Cucumber, Lemon and Mint

• Cold Cucumber Soup

19. Corn

Corn is sweet and starchy, and it’s packed with fiber, vitamins B and C, and antioxidants. Corn helps promote digestive health and a healthy response to inflammation.

Enjoy corn on the cob, raw in salads or grilled for a smoky flavor. It can also be used in soups, casseroles or made into cornbread.

20. Bell peppers

Bell peppers are vibrant and sweet and rich in vitamins A and C, supporting eye health and a proper, healthy immune system response.

Eat bell peppers raw in salads or as a snack. They can be roasted, stuffed, or added to stir-fries, fajitas and pizzas.

Try Quinoa Stuffed Peppers or a Veggie Frittata with Red Pepper and Red Onion.

21. Tomato

Tomatoes are juicy and tangy, and they’re high in vitamins C and K, potassium, and lycopene. They support heart health and a healthy inflammation response.

Enjoy tomatoes raw in salads, sandwiches or as a snack. They can also be cooked into sauces, soups or roasted for a concentrated flavor.

You can’t go wrong with a Fresh Tomato Pasta Sauce.

22. Hot peppers

Hot peppers are spicy and loaded with capsaicin, which help promote a healthy response to inflammations and can support a healthy metabolism.

Add hot peppers raw to salsas, salads or sandwiches for a spicy kick. They can also be cooked into sauces, pickled or dried for later use.

23. Artichoke

Artichokes are high in fiber, vitamin C and antioxidants, supporting digestive and liver health.

Artichokes can be steamed or boiled and served with dips. The hearts are also great in salads, pastas or used as a pizza topping.

24. Peas

Peas are sweet and tender and rich in vitamins A, C and K, as well as fiber. They promote eye health and healthy digestion.

Enjoy peas raw in salads or as a snack. They can also be steamed, added to soups, or used in stir-fries and pasta dishes.

25. Parsnips

Parsnips are sweet, starchy root vegetables high in fiber and vitamins C and K, supporting digestive health and a healthy response to inflammation.

Grate parsnips raw into slaws or salads. They can also be roasted, mashed, or added to soups and stews for a sweet, earthy flavor.

26. Celery root

Celery root, also known as celeriac, is a knobby root vegetable rich in fiber and vitamin K, supporting digestion and bone health.

Use raw celery root in salads or slaws for a crunchy texture. It can also be roasted, mashed, or used in soups and stews.

27. Spinach

Spinach is a leafy green rich in iron, vitamins A and C, and antioxidants, supporting eye health and a healthy immune system.

Add spinach raw to salads, smoothies or sandwiches. It can also be sautéed, steamed, or used in soups, omelets and pasta dishes.

Try this Spinach Goat Cheese Frittata.

September Fruits in Season

1. Apples

Apples are crisp and juicy and loaded with fiber and vitamin C, promoting heart health and aiding in proper digestion.

Enjoy apples raw as a snack or sliced into salads. They can also be baked into pies, cooked into applesauce or used in savory dishes, like pork chops.

This health-minded Gluten-Free Apple Pie is a great recipe to try.

2. Pears

Pears are sweet and juicy September fruit, rich in fiber, vitamin C and antioxidants. They support heart health and digestion.

Eat pears raw in salads or as a snack. They can also be poached, baked into desserts, or added to savory dishes like salads and roasts.

3. Plums

Plums are juicy and tart, packed with vitamins C and K. They support proper, healthy immune system function and bone health.

Enjoy plums raw, in salads or as a snack. They can also be cooked into jams, baked into desserts or used in savory dishes like salads.

4. Figs

Figs are sweet and chewy, and they’re rich in fiber and vitamins A and K. They help promote digestive and bone health.

Enjoy figs raw, paired with cheese or in salads. They can also be dried, baked into desserts or used in savory dishes like salads.

Try Protein Fig Bars.

5. Grapes

Grapes are sweet and juicy and rich in vitamins C and K and antioxidants, supporting heart health and a healthy inflammation response.

Enjoy grapes raw as a snack or in salads. They can also be frozen for a refreshing treat, cooked into sauces or used in desserts.

6. Pomegranates

Pomegranates are tart and juicy fruits. They’re packed with vitamins C and K, along with antioxidants, promoting heart health and a healthy response to inflammation.

Eat pomegranate seeds raw, in salads or as a garnish. They can also be juiced, used in sauces or added to desserts.

This Pomegranate Mocktail is a delicious, unique way to use this September fruit in season.

7. Kiwi

Kiwi is a tropical fruit with a tangy-sweet flavor. It’s rich in vitamin C, fiber and antioxidants, supporting proper, healthy immune system function and digestive health.

Enjoy kiwi raw in fruit salads, as a snack or in smoothies. It can also be used in desserts, paired with yogurt or used as a garnish.

8. Cranberries

Cranberries are tart and tangy and high in vitamin C, fiber and antioxidants. They support overall health, including a healthy response to inflammation, and are one of the best foods for urinary tract health.

Enjoy cranberries raw in salads or smoothies. They can also be cooked into sauces, baked into desserts or dried for a chewy snack.

Try these Cranberry Almond Energy Bites.

9. Pineapple

Pineapple is a tropical fruit with a sweet, tangy flavor that’s rich in vitamins C and B6, supporting a healthy immune system and digestion.

Enjoy pineapple raw in fruit salads, as a snack or in smoothies. It can also be grilled, used in salsas or baked into desserts.

It's great in this Pineapple Ginger Lassi Drink or Pina Colada Smoothie.

10. Pawpaw

Pawpaws are creamy, custard-like fruits high in vitamin C, magnesium and antioxidants, supporting a healthy immune system and digestive health.

Eat pawpaws raw as a dessert-like treat, or blend them into smoothies. They can also be used in baking or to make pawpaw butter.

11. Raspberries

Raspberries are sweet and tart and loaded with vitamins C and K, fiber, and antioxidants. They promote skin health and digestion.

Enjoy raspberries raw in salads, as a snack or in desserts. They can also be blended into smoothies, cooked into jams or baked into pastries, such as these Raspberry Swirl Sweet Rolls.

12. Strawberries

Strawberries are juicy and sweet September fruits. They’re rich in vitamin C, manganese and antioxidants, supporting heart health and a proper response to inflammation.

Eat strawberries raw in salads, as a snack or with cream. They can also be blended into smoothies, cooked into jams or baked into pies.

There is no shortage of strawberry recipes to try, including:

• Eggless Strawberry Ice Cream

• Strawberry Lemonade

• Strawberry Oatmeal Cookies

• Papaya Strawberry Smoothie

• Strawberry Coconut Oat No-Bake Energy Balls

13. Watermelon

Watermelon is a hydrating fruit high in vitamins A and C and lycopene, supporting skin health and a healthy response to inflammation.

Enjoy watermelon raw in salads or as a snack. It can also be blended into drinks, frozen into popsicles or grilled for a smoky flavor.

Try this Frozen Watermelon Margarita Mocktail or Watermelon Agua Fresca.

14. Nectarines

Nectarines are similar to peaches but with smooth skin. They are rich in vitamins A and C, promoting skin health and supporting a healthy immune system.

Slice nectarines into salads, add to yogurt or enjoy raw. They can also be grilled, baked into tarts or used in preserves.

15. Cantaloupe

Cantaloupe is a sweet, orange-fleshed melon rich in vitamins A and C, supporting skin health and proper, healthy immune system function.

Enjoy cantaloupe raw in fruit salads, smoothies or as a snack. It can also be used in desserts, paired with prosciutto or blended into cold soups.

16. Honeydew melon

Honeydew melons are sweet and juicy with green flesh. They’re high in vitamin C and potassium, promoting hydration and skin health.

Enjoy honeydew raw in fruit salads, as a snack or in smoothies. It can also be paired with mint, lime, or used in cold soups and desserts.

17. Persimmons

Persimmons are sweet and slightly tangy, and they’re rich in fiber, vitamins A and C. This September food promotes eye health and a healthy immune system.

Eat persimmons raw, in salads or as a snack. They can also be baked into desserts, dried, or used in savory dishes like salads and stews.

By incorporating these September vegetables and fruits into your diet, you can enjoy fresh, nutrient-packed meals throughout the month. Whether you prefer them raw or cooked, September produce in season offers a variety of flavors and health benefits to enrich your culinary experience.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.