What To Eat Right Now: Produce In Season September 2026

Happy Labor Day Weekend! ‘Tis the season for transition(s), full schedules, and for many—the inevitable lunch-packing frenzy (I now have two little ones in school!). Speaking of transition, September marks the shift between summer and fall produce. While most of summer’s fruit is still at peak harvest, it’s not long before beets and Brussels sprouts will replace ripe tomatoes. Naturally, produce peaks at different times, so use this as a general guide. Alas, farmers’ markets are still bountiful and home gardens are bursting at the seams. Without further ado, let’s dive into the September edition of produce in season. Consider this your September 2026 produce guide: a cheat sheet for what’s in season this month.

P.s. My 30-3-30 Method guide is now available! It’s my framework for body recomposition: 30 grams of protein at each meal, 3 colors on your plate, in 30 minutes or less. Grab your copy here for 20 recipes and a full 7-day meal plan (plus a matching grocery list).

Fiber And Protein: Why Fall Produce Needs A Partner

Apples and pears (like most of what’s on the list below) are full of fiber, which matters for blood sugar and digestion. It also helps you stay full between school drop-off and whatever the afternoon throws at you. But fiber on its own has a limit. It can fill you up without giving your muscles what they need to recover from a workout or hold onto strength as the seasons change. That’s where protein comes in. Fiber and protein work as a team: fiber slows digestion and feeds your gut, while protein supplies the amino acids that support muscle repair and growth. Skip one and the other can’t do its full job.

The 30-3-30 Method: A Framework For Fall Plates

My own approach to pairing produce with protein comes down to a framework I call 30-3-30. It has 3 parts: 30 grams of protein at every meal + 3 colors or components on your plate + 30 minutes or less to make it! Protein is what holds onto and builds muscle. Fiber alone can’t do that part. The three colors push you toward whatever’s in season, like everything on the list below, which is where the fiber and micronutrients come from. And the 30 minutes keeps it realistic even on a busy weeknight. This is a framework I come back to all fall, whatever the week looks like. Some nights that’s grilled chicken with roasted peppers and corn. Other nights it’s a bowl of Greek yogurt with blackberries and walnuts. I built a full 30-3-30 Method guide around it if you want the recipes and meal plan done for you.

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September 2026 Produce Guide

Like August, September is all about end-of-summer fare. Tomatoes, peaches, and corn are still in season. Summer squash and winter squash collide, as strawberries and blueberries make way for apples and pears. In the spirit of eating seasonally, below are the ingredients to focus on in September. And if you’re wondering what you should buy organic, prioritize apples, berries, grapes, and tomatoes.

Apples

It’s time to start stocking up! Apple season is here. I love crisp, chopped apples in salads with goat cheese and apple slices dipped in almond butter. Sautéed apples in coconut oil and cinnamon are the best yogurt or oatmeal topping. When possible, opt for organic apples. Conventionally grown apples are highly sprayed with pesticides (then coated with wax).

Blackberries

Yes, blackberries are still in season. These delicious fruits offer several health benefits, and they capture the essence of summer in their sweetness. They’re packed with vitamin C, fiber, and antioxidants. Enjoy them on ice cream, yogurt, in smoothies, in salads, or atop cottage cheese. Juicy, sweet blackberries are a snack in themselves, but they’re also lovely on chia pudding and make a simple dessert when served with whipped cream.

Carrots

While they’re a year-round supermarket staple, carrots have two seasons. There’s a late-spring crop as well as a fall crop. Early-season carrots are sown in the winter and very early spring and protected with plastic or fleece covers. They are harvested from June through to August. Green top carrots are sown in the open ground in spring and are harvested from August until the first frosts start to appear. Raw carrots are fantastic for balancing hormones (especially if you’re estrogen-dominant)!

Cranberries

It’s slightly early for fresh cranberries, but in the U.S., cranberries are only harvested in the fall and should be available at your local grocery store from September through January. You can eat them raw, pulse them into a relish, or blend cranberries into a super nutritious smoothie. They also freeze beautifully.

Corn

Here in Colorado, corn is still in full swing. Now’s the time to grill it and enjoy in a salad with chicken, fish, steak, or fresh burrata.

Figs

There are two seasons for domestic fresh figs: the first season is the first few weeks in June, and the second, or “new wood,” season typically runs from August through October. If you see them at your grocery store, buy them only if you plan to use them quickly. Fresh figs will spoil within 7-10 days of harvesting. In most cases, this means you have a couple of days to enjoy them at home. They’re delicious paired with cheese, on toast, in salads, and in yogurt bowls.

Grapes

Although farmers offer grapes year-round, the peak of the domestic grape season is now: late summer. Another highly sprayed fruit, opt for organic grapes! We know them as the sweet fruit fermented for wine and dried to become raisins, but are grapes good for you? Absolutely. In addition to their versatility, grapes are rich in vitamins, antioxidants, and nutrients. The skin of red grapes contains resveratrol, which supports heart function. From a nutrition perspective, red and green grapes are very similar. However, red grapes contain larger amounts of antioxidants.

Peaches

Thanks to our generous amount of sunshine in Colorado, we enjoy a long peach season! If you live in Colorado, Palisade peaches are a must. That said, wide peach varieties are grown in several regions throughout the U.S.

Pears

Like apples, there are a variety of pears to choose from. Most likely, the recipe you’re making will determine which pear you buy. For example, if you’re making a cheese plate, opt for winter pears (also called Danjou pears or Anjou pears). This variety works best with cheeses that won’t overpower their flavor. That said, there are endless ways to use pears—this salad with walnuts is delicious—as is this pear crisp. If you’re looking for a ripe pear to eat immediately, find a browner or more yellow-colored pear with no green undertones. There should be no soft spots on the pears, and it should be fairly firm.

Peppers

Nothing beats a bell pepper at the peak of the growing season―which runs from July through November―when it’s crisp, juicy, and full of sharp flavor. I’m currently on a grilled pepper kick, but they’re perfect with hummus, baba ghanoush, or tzatziki. Add them to salads or sandwiches. Stuffed peppers are so satisfying, too.

Raspberries

All hail the mighty raspberry. Juicy, perfectly sweet, and a wonderful addition to everything from salads to a bowl of ice cream, raspberries are as versatile as they are nutrient-rich. Choose berries that have a bright red color. Raspberries should always be refrigerated and kept dry until just before serving. Be sure to properly store your raspberries. See here for my storing tips!

Summer Squash

As with July, August is the perfect time to savor just-harvested summer squash. Summer squash’s peak season is June through late August. I love adding this versatile ingredient to stir-fries, frittatas, and fish en papillote.

Tomatoes

These juicy, versatile fruits (yes, fruits!) are irresistible in the summer. This is my favorite way to eat heirloom tomatoes, but this caprese salad with avocado is a weekly staple.