Your Ultimate Summer Produce Guide + Seasonal Recipes

Celebrate the season with the best summer produce! Discover 45+ gluten-free recipes using fresh, vibrant ingredients like tomatoes, zucchini, corn, blueberries, peaches, and more.

Summer in San Diego is *almost* perfect (minus the infamous “June gloom”!). Farmers’ Markets are packed with fresh strawberries, juicy tomatoes, sweet corn, leafy herbs, my favorite nectarines, and so much more. With longer days and more time to cook (or NOT cook!), summer is truly one of my favorite recipe-creating seasons. And while I’ll never complain about having to eat more fresh cherries, the real question is always: what do I make with all of it?

That’s exactly what this summer produce guide is for! Whether you’re a farmers market devotee, a backyard gardener with more zucchini than you know what to do with (I see you!), or just someone who wants to make the most of the season’s bounty, this guide has you covered with tips on what’s in season, along with plenty of delicious recipes to make the most of it all.

Summer Produce – Why Eat in Season?

I’m a big fan of eating a wide variety of produce year-round, but there’s something extra special about eating in season. A few reasons to lean into summer produce right now:

It’s Fun! I genuinely look forward to the moment stone fruits show up at the market and when the first ears of corn appear. It just feels like summer.

Peak Nutrition. Summer produce is harvested at its peak ripeness, which means it’s bursting with vitamins, minerals, and antioxidants. Think lycopene in tomatoes, anthocyanins in blueberries, and beta-carotene in peaches — all powerful anti-inflammatory compounds.

Better Flavor. There is simply no comparison between a sun-ripened August tomato from the farmers’ market and a pale January tomato shipped thousands of miles. Enough said.

Support Local Farmers. Eating in season is one of the easiest ways to support the farmers in your community. Win-win!

Eat Sustainably. Seasonal eating reduces the need for long-distance transportation and helps lower your carbon footprint.

Better Affordability. In-season, local produce is almost always more affordable than out-of-season imports.

What’s In Season? Summer Produce List

🍒 Summer Fruit

• Apricots
• Blackberries
• Blueberries
• Cantaloupe & Watermelon
• Cherries
• Nectarines & Peaches
• Pluots & Plums
• Raspberries
• Strawberries (still going strong!)

🌽 Summer Vegetables

• Bell Peppers
• Cherry Tomatoes & Heirloom Tomatoes
• Corn
• Cucumber
• Eggplant
• Green Beans
• Summer Squash & Zucchini

🌿 Summer Herbs

• Basil
• Catmint
• Lavender
• Lemon Balm
• Mint
• Oregano
• Rosemary
• Sage
• Thyme

Why Summer Produce Is So Good for You

Beyond the flavor payoff, eating a wide variety of summer produce is one of the most delicious ways to support your long-term health. And as a dietitian, I will never stop saying that. Here’s a quick look at why it matters:

Fiber. Summer produce is loaded with it. Fiber feeds the beneficial bacteria in your gut microbiome, supports healthy digestion, helps stabilize blood sugar, and keeps you feeling satisfied. Corn, blueberries, raspberries, eggplant, zucchini, and stone fruits are all solid sources of fiber. Which is exactly why eating in season naturally supports the Eat More Plants philosophy I’m always talking about.

Polyphenols. These are the powerful plant compounds responsible for many of the deep, vibrant colors you see in summer produce — the purple in blueberries, the red in tomatoes, the orange in peaches. Polyphenols act as antioxidants in the body, helping to reduce oxidative stress and support everything from gut health to brain function. Blueberries deserve a special shoutout here: wild blueberries in particular are one of the most concentrated polyphenol sources you can eat.

Anti-Inflammatory Benefits. Chronic low-grade inflammation is at the root of many of the health conditions we most want to prevent — heart disease, cognitive decline, autoimmune conditions, and more. The good news? An anti-inflammatory diet is built largely around the foods that are peaking right now: colorful fruits and vegetables, fresh herbs, and healthy fats. Strawberries, cherries, tomatoes, and leafy herbs like basil and oregano are especially rich in anti-inflammatory compounds.

MIND Diet & Brain Health. The MIND diet, a hybrid of the Mediterranean and DASH diets, specifically designed to support brain health and reduce the risk of cognitive decline, emphasizes berries, leafy greens, and vegetables as cornerstones. Blueberries and strawberries are among the most studied foods for brain health, making summer the perfect season to eat for your future self.

DASH Diet & Heart Health. The DASH diet (Dietary Approaches to Stop Hypertension) is one of the most evidence-backed eating patterns for cardiovascular health, and summer produce fits it beautifully. The emphasis on potassium-rich fruits and vegetables — think tomatoes, cantaloupe, peaches, and zucchini — makes this season a natural fit for heart-healthy eating.

Mediterranean Diet. Speaking of well-researched eating patterns, the Mediterranean diet is consistently ranked among the world’s healthiest for good reason. Its focus on plants, olive oil, herbs, and seasonal produce maps almost perfectly onto a summer farmers’ market haul. If you want a simple framework for eating this season, the Mediterranean diet is a great place to start.

🥗The takeaway: eating a colorful, varied plate of summer produce isn’t just delicious. It’s one of the most evidence-backed things you can do for your gut, brain, heart, and long-term health. Now let’s get to the recipes!

Now for all the fabulous summer produce recipes! Some are from my website, and some are from my meal planner, That Clean Life. All of the recipes are gluten-free and packed with plant-forward, anti-inflammatory summer fruit, vegetables, and herbs. Enjoy!

Summer Fruit Recipes

Berry Recipes

Berries, such as blueberries, are one of the most antioxidant-rich fruits on the planet. And in summer, they’re at their sweetest. Fresh or frozen, they’re a gut-health and brain-health powerhouse. Think blueberries, blackberries, boysenberries, raspberries, strawberries, and more!

• Double Strawberry Arugula Salad
• Gluten Free Berry Crisp with Oats & Chia Seeds
• Cottage Cheese Protein Pancakes w/Raspberries or Blueberries
• Berry & Nut Breakfast Bowl
• Lightened Up Blackberry Fool

Cantaloupe & Watermelon Recipes

Cantaloupe is one of those underrated summer produce stars. It’s naturally sweet, hydrating, and absolutely gorgeous in both sweet and savory recipes. (And yes, it makes a killer mojito.) And, watermelon is the quintessential summer fruit. This hydrating, lycopene-rich fruit is a true anti-inflammatory superstar. Enjoy it in everything from popsicles to savory salads.

• Easy Cantaloupe Cottage Cheese Breakfast Bowl
• Cantaloupe Mojito & Cantaloupe Mint Sparkler
• Watermelon Strawberry Popsicles
• Cantaloupe Cucumber Salad with Feta & Mint
• Watermelon Gazpacho

Summer Stone Fruit Recipes

Stone fruit season is brief and glorious. And if you ask me, it’s the single best reason to visit the farmers’ market all summer long. Or, grow your own. We had the best plum and nectarine trees in my backyard when I was a kid! Other stone fruit favorites include apricots, cherries (my dad’s favorite), and pluots. All are divine, eaten fresh from the tree, on top of a yogurt parfait, sliced on a salad, or in a delicious summer fruit crisp!

• Easy Gluten-Free Peach Crisp
• Forbidden Rice with Nectarines & Maple Cashew Coconut Cream
• No-Bake Vegan Chocolate Cherry Pie
• Grilled Apricots with Yogurt & Pistachios
• Roasted Plum, Arugula, & Goat Cheese Flatbread

Summer Vegetables Recipes

Corn Recipes

Sweet summer corn is one of the great joys of the season. Whether you’re throwing it on the grill, cutting it off the cob for a salad, or using it as a taco filling, fresh corn is a summer produce non-negotiable. It’s also Mr. Spicy’s favorite veggie, so this corn salad (below) is a favorite of his!

• Fresh Corn & Avocado Salad with Lime Dressing
• Halibut Ceviche with Sweet Corn & Cherry Tomatoes
• Charred Corn, Zucchini, & Feta Salad
• Mexican Street Corn Salad
• Corn & White Bean Gazpacho

Eggplant & Bell Pepper Recipes

Eggplant and bell peppers are a classic summer pairing. Roasted, stuffed, layered on a pizza, or wrapped up with hummus and veggies, they’re endlessly satisfying. Bell peppers are especially rich in vitamin C. Both taste best when you get them at peak season from a local farm or farmers’ market.

• Eggplant & Bell Pepper Pizza w/ Fresh Herbs
• Sabra Hummus Eggplant & Veggie Wraps
• Grilled Eggplant with Feta
• Creamy Triple Pepper & Kale Dip
• Grilled Veggie Skewers with Caesar Dressing

Green Bean Recipes

Fresh green beans in summer are a completely different vegetable from the canned version you may have grown up with (although I was the strange kid who liked canned green beans 😂). Fresh green beans are crisp, bright, and so much more flavorful. They’re a natural fit for salads, especially a classic Niçoise, where they get to shine alongside good olive oil, briny olives, and a gorgeous protein. Don’t let summer go by without making at least one.

• Miso Maple Broiled Salmon Niçoise Salad
• Roasted Potato Salad Niçoise
• One Pan Halibut & Green Beans
• Grilled Green Bean Salad
• Marinated Mixed Bean Salad

Tomato Recipes

If you’ve ever grown tomatoes or shopped at a farmers market in August, you know: summer tomatoes are in a category all their own. Use them raw, roasted, blended…just use them often while they last. If I had to share my top 10 favorite foods with you, tomatoes would be on the list!

• Easiest-Ever Chickpea Salad with Tomatoes
• Halibut Ceviche with Cherry Tomatoes
• Homemade Summer Veggie Juice
• Tomato, Peach, & Burrata Salad
• Heirloom Tomato Salad

Summer Squash & Zucchini Recipes

Zucchini season is legendary. One plant and suddenly you have more than you know what to do with. Luckily, it’s endlessly versatile: spiralized, roasted, baked into bread, or tossed into a skillet with corn and herbs.

• Rosemary Chicken Salad on Squash Chips – healthy, low-carb meal!
• Double Chocolate Zucchini Muffins
• Lemony Zucchini Noodles with Avocado Pesto
• Grilled Za’atar Spiced Zucchini with Yogurt
• Veggie & Goat Cheese Zucchini Boats

Summer Produce Herb Recipes

Summer is herb season. And, if you’ve ever had a basil plant bolt in August or watched your mint take over an entire garden bed, you know exactly what I mean. This is the time to use fresh herbs with abandon: muddle them into mocktails, blend them into dressings, layer them onto pizza, or steep them into simple syrups. Beyond their flavor, summer herbs are packed with antioxidants and anti-inflammatory compounds, which means more herbs = more plants = happier gut. Win!

• Greek Panzanella Salad with Fresh Herbs & Feta
• Strawberry Basil Lemonade
• Easy Pasta with Crispy Rosemary Chickpeas
• Mint, Blueberry, & Avocado Salad
• Lavender Mint Tea

💛 Let’s chat! What’s your favorite summer produce? Are you a tomato person, a stone fruit devotee, or are you firmly on Team Zucchini-Has-Gone-Too-Far? Drop a comment below and let me know which recipe you’re trying first!