There’s nothing better than peak summer produce in season—everything tastes so much better: juicier, sweeter, crispier—and it’s often more affordable, too. I always recommend buying seasonal fruits and vegetables whenever possible because the flavor and nutrient density are unmatched. Whether you’re browsing your local grocery store or strolling through the farmer’s market, this guide covers my top 10 in-season summer produce picks, their nutrient benefits, and easy ways to use them in your meals.
Why I Recommend Shopping from the Dirty Dozen List
Before I get into my summer produce picks, let’s talk organic. When it comes to buying organic, I don’t think everything needs to be. But there are certain fruits and veggies I do prioritize, especially when they tend to have higher pesticide residues. That’s where the Dirty Dozen comes in.
The Dirty Dozen is an annual list published by the Environmental Working Group (EWG) that ranks the top 12 conventional produce items with the highest pesticide levels. If you can, I recommend buying these items organic during the summer (below is the updated list for 2025):
- Strawberries
- Spinach
- Kale, collard & mustard greens
- Peaches
- Pears
- Nectarines
- Apples
- Grapes
- Bell peppers & hot peppers
- Cherries
- Blueberries
- Green Beans
Tip: If a fruit or veggie has a soft or edible skin, it’s more likely to retain pesticides—so those are the ones to prioritize buying organic when you can.
Top 10 Seasonal Fruits and Vegetables for Summer
Now that you know what to prioritize organic, let’s get into my picks for top 10 summer produce in season—plus the standout nutrients they contain and how to enjoy them in quick, healthy meals. While most of these fruits and vegetables can be enjoyed year-round, there’s nothing like whipping up a fresh meal with peak summer produce.
1. Zucchini & Summer Squash
Nutrient Benefits: High in vitamin C, B6, and potassium. Great for digestion thanks to their fiber content.
How to Use It:
- Spiralize into zoodles with pesto + grilled chicken.
- Grill thick slices with olive oil and sea salt.
- Bake into zucchini muffins or protein bread.
2. Tomatoes
Nutrient Benefits: Packed with lycopene, a powerful antioxidant that supports skin health and may reduce inflammation.
How to Use It:
- Slice into a caprese with avocado, basil, and balsamic.
- Roast cherry tomatoes for pasta sauce.
- Toss with cucumber and onion for a chopped salad.
3. Berries (Strawberries, Blueberries, Raspberries, Blackberries)
Nutrient Benefits: High in antioxidants, vitamin C, and fiber. Low glycemic and naturally sweet.
How to Use It:
- Blend into smoothies with protein and chia seeds.
- Add to yogurt bowls with almond butter.
- Freeze for snacks or summer sangria.
4. Peaches & Nectarines
Nutrient Benefits: High in vitamin C and A, with natural enzymes that help digestion.
How to Use It:
- Slice over grilled chicken or pork.
- Blend into smoothies or chia pudding.
- Grill and top with coconut yogurt for dessert.
5. Corn
Nutrient Benefits: Rich in B vitamins, fiber, and antioxidants that support eye health.
How to Use It:
- Grill with lime juice and chili powder.
- Cut off the cob for tacos or salads.
- Blend into a creamy corn chowder.
6. Cucumbers
Nutrient Benefits: Super hydrating and rich in vitamin K and antioxidants.
How to Use It:
- Toss in vinegar with red onion for a quick salad.
- Slice for dipping in hummus.
- Add to lemon-mint spa water.
7. Watermelon
Nutrient Benefits: High in vitamin C and A, full of water and natural electrolytes.
How to Use It:
- Cube and pair with feta, mint, and cucumber, like I did in this Viral Watermelon Summer Salad recipe.
- Blend into popsicles.
- Sprinkle with sea salt or TajÃn.
8. Bell Peppers
Nutrient Benefits: Packed with vitamin C (more than oranges!) and beta-carotene.
How to Use It:
- Slice and dip in cashew queso.
- Grill and add to grain bowls.
- Stuff and bake with turkey and veggies.
9. Cherries
Nutrient Benefits: High in antioxidants and melatonin—great for sleep and recovery.
How to Use It:
- Snack on fresh or frozen cherries.
- Add to oats or smoothies.
- Cook into chia jam or compote.
10. Green Beans
Nutrient Benefits: Rich in fiber, folate, and vitamin K to support bone health.
How to Use It:
- Sauté with garlic and olive oil.
- Make my Green Bean Sauté with Sun-Dried Tomatoes and Pine Nuts (recipe in my cookbook, Rachael’s Good Eats).
- Roast on a sheet pan with chicken or salmon.
Final Tips for Shopping Summer Produce In-Season
Before you head out to shop, here are a few final tips to help you shop smarter and enjoy the best summer produce while it’s in season:
- Hit the farmer’s market if you can—local produce = peak flavor.
- Freeze extras like berries, peaches, and corn when they’re on sale.
- Stick to the Dirty Dozen when choosing organic produce to reduce pesticide exposure.
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