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Fall Fruits and Vegetables: What's In Season?

By Joe Boland

September 30, 2024

As the leaves turn and temperatures drop, autumn brings a bounty of fall fruits and vegetables that are perfect for hearty, comforting meals. Whether you're seeking crisp apples, nutritious pumpkins or versatile root vegetables, fall offers a wealth of produce that’s both delicious and nutrient-dense.

In this guide, we'll explore the best fall fruits and vegetables, focusing on their key nutrients, health benefits and tips for using them in your meals.

Why It's Important to Eat Seasonally

Eating seasonally means consuming produce when it’s at its natural peak of ripeness. Here are some of the reasons to prioritize seasonal produce:

• Better Flavor: Fall fruits and vegetables harvested in season taste fresher and more vibrant.

• Higher Nutrient Content: Seasonal produce retains more nutrients compared to produce that is stored for long periods.

• Cost-Effective: When fruits and vegetables are abundant, prices typically drop and help make seasonal eating budget-friendly.

• Environmental Impact: Eating seasonally reduces the need for long-distance transportation, decreasing carbon emissions.

• Support for Local Farmers: Purchasing in-season produce from local sources helps support local agriculture.

Tips for Getting the Best Fall Fruits and Vegetables

• Visit Farmers Markets: These are great places to find freshly harvested, local produce.

• Check Ripeness: Look for produce that’s firm and free from bruises or blemishes.

• Store Properly: Different fruits and vegetables have varying storage needs. For instance, root vegetables should be kept in cool, dark places, while apples and pears can be refrigerated to extend their freshness.

• Try New Recipes: Fall is a great time to experiment with new flavors. Incorporate seasonal produce into soups, stews, salads and desserts.

• Incorporate a Variety: Diversify your diet by including a wide range of fruits and vegetables, ensuring you receive a spectrum of vitamins, minerals and antioxidants.

Top 15 Fall Fruits in Season

1. Apples

Crisp, juicy and sweet, apples are one of the most iconic fall fruits. They come in many varieties, from tart Granny Smith to sweet Honeycrisp.

Apples are high in fiber, vitamin C, potassium, vitamin K and antioxidants. As such, they support heart health, can aid proper digestion and help support proper immune system function.

How to use: Eat them raw, bake into pies or make apple cider.

2. Pears

Sweet and soft with a grainy texture, pears are perfect for both savory and sweet dishes.

Loaded with fiber, vitamin C, potassium, vitamin K and copper, pears help with proper digestion, support heart health and help with healthy weight management.

How to use: Poach them, add to salads or eat as a snack.

3. Cranberries

Small, tart berries that are often used in sauces, baked goods and beverages, cranberries are full of vitamin C, fiber, manganese, antioxidants and vitamin E. They can support urinary tract health, healthy immune system function and gut health.

How to use: Cook into sauces, bake into muffins or blend into smoothies. These Cranberry Almond Energy Bites are also delicious and nutritious.

4. Pomegranates

Juicy, ruby-red seeds encased in a hard shell, pomegranates are rich in flavor and antioxidants.

Pomegranates may help with a healthy response to inflammation, support heart health and promote healthy brain function.

They’re high in vitamin C, fiber, folate, potassium and antioxidants.

How to use: Sprinkle seeds on salads, blend into juices to make a Pomegranate Mocktail or use in desserts.

5. Grapes

Juicy and sweet, grapes come in a variety of colors, such as red, green and black.

Grapes provide a hearty dose of vitamin C, vitamin K, potassium, fiber and antioxidants.

They promote heart health and blood circulation and provide antioxidant support.

How to use: Snack on them fresh, freeze for a treat or add to salads.

6. Figs

Sweet, chewy and filled with tiny seeds, figs offer a unique flavor profile. They’re high in fiber, potassium, calcium, magnesium and vitamin B6, among other nutrients.

Figs support digestive health, promote heart health and more.

How to use: Eat fresh or dried, add to salads, or bake into bread. Try these Protein Fig Bars.

7. Persimmons

Sweet and slightly tangy, persimmons have a smooth, orange flesh that is often compared to apricots.

Persimmons may support eye health, immunity and heart health since they provide fiber, vitamins A and C, potassium, and manganese.

How to use: Eat them raw, slice into salads or bake into pies.

8. Quince

A fragrant, yellow fruit that turns soft and sweet when cooked, quince nutrition is high in fiber, vitamin C, copper, potassium and antioxidants.

Quince supports digestive health, a healthy immune system and skin health.

How to use: Cook into jams, bake into desserts or add to stews.

9. Plums

Juicy and sweet with a tart skin, plums are perfect for fresh eating or cooking.

Plums help regulate a healthy digestive system, promote a proper response to inflammation and support bone health. Plus, they’re a great source of vitamin C, vitamin K, fiber, potassium and antioxidants.

How to use: Eat them fresh, dry for snacks or stew for a dessert.

10. Kiwi

A small, brown-skinned fruit with bright green flesh and tiny seeds, kiwi boasts high levels of vitamin C, fiber, potassium, vitamin E and folate. As such, kiwi helps support proper immune function, digestion and heart health.

How to use: Eat raw, add to fruit salads or blend into smoothies.

11. Oranges

Sweet and tangy, oranges are one of the most popular fall citrus fruits. Oranges promote proper immune system function, skin health and heart health.

They’re high in vitamin C, fiber, folate, potassium and antioxidants as well.

How to use: Eat fresh, juice or add zest to baked goods. Try this DIY Beauty Collagen Drink with Beet, Orange, Strawberry & Mint.

12. Clementines

Smaller than oranges, clementines are easy to peel and perfect for snacking, and they supply a good amount of vitamin C, potassium, fiber, folate and antioxidants.

Clementines support proper immune function and hydration, and they can boost skin health.

How to use: Snack on fresh clementines, add to salads or use in desserts.

13. Lemons

Sour and bright, lemons add a refreshing zest to both sweet and savory dishes. Plus, they support digestive health, enhance hydration and promote skin health.

Lemons are high in vitamin C, fiber, potassium, vitamin B6 and antioxidants.

How to use: Squeeze into water, dressings or marinades. Here are some lemon recipes to try:

• Lemon Tart

• Lemon Protein Bars

• Lemon Cheesecake Bars

• Lemon Poppyseed Muffins, with Lemon Glaze

• Detox Water with Cucumber, Lemon and Mint

14. Papayas

Sweet, tropical fruit with a soft, orange flesh and black seeds in the center, papaya is loaded with vitamin C, fiber, vitamin A, folate and antioxidants.

Papayas support proper digestion, healthy immune system function and skin health.

How to use: Eat them raw, blend into smoothies or add to fruit salads.

15. Mangoes

A tropical fruit with juicy orange flesh that’s both sweet and tangy, mango is high in vitamins C and A, fiber, folate, and potassium. Mangoes support eye health, proper immune system function and healthy digestion.

How to use: Slice them into salads, blend into smoothies or use in salsas. You can make a Mangorita Mocktail as well.

Other fall fruits in season include:

• Kumquat

• Passion fruit

• Guava

• Limes

• Pineapple

• Bananas

• Raspberries

• Strawberries

• Dates

Top 15 Fall Vegetables

1. Pumpkin

A bright orange gourd that’s a symbol of fall, pumpkins are versatile in both savory and sweet dishes. While they’re technically classified as fruit, most people think of and use pumpkins as a veggie.

Loaded with vitamin A, fiber, vitamin C, potassium and manganese, they promote eye health and proper immune system function, among many other benefits

How to use: Roast pumpkin, blend into soups or bake into pies. Here are some pumpkin recipes to try:

• High-Protein Pumpkin Spice Latte

• Pumpkin Spice Muffins

• Pumpkin Spice Cookies

• Baked Pumpkin Oatmeal (with Protein!)

• Pumpkin Energy Balls with Protein

2. Butternut squash

Creamy and slightly sweet, butternut squash is a fall favorite for soups and roasts. Supplying plenty of vitamins A and C, potassium, fiber, and manganese, butternut squash supports heart health, proper immune system function and healthy digestion.

How to use: Roast, mash, or add to soups and casseroles. Here are a few butternut squash recipes to try:

• Butternut Squash Bisque

• Butternut Squash Salad

• Vegan Queso Fundido with Butternut Squash

3. Sweet potatoes

Sweet and starchy, sweet potatoes are perfect for roasting, mashing or baking. They support eye health, brain function and maintaining healthy blood sugar levels (already in the normal range).

Sweet potatoes are high in vitamin A, fiber, vitamin C, manganese and potassium.

How to use: Roast, mash, or add to casseroles and soups.

4. Brussels sprouts

Small, cabbage-like vegetables with a slightly bitter flavor, Brussels sprouts are loaded with vitamins C and K, fiber, folate and manganese. These fall vegetables promote heart health, support bone health and aid in proper digestion.

How to use: Roast, steam or sauté as a side dish, such as Baked Brussels Sprouts with Honey Glaze.

5. Cauliflower

A versatile vegetable with a mild, slightly nutty flavor, cauliflower supports brain health, healthy immune system function and healthy digestion. It’s an excellent source of vitamin C, fiber, folate, potassium and vitamin K.

How to use: Roast, steam or mash into a low-carb alternative to potatoes.

6. Beets

Earthy and sweet, beets are rich in color and flavor and supply plenty of folate, fiber, manganese, potassium and vitamin C. They support heart health, healthy blood pressure levels and exercise performance.

How to use: Roast, blend into smoothies or add to salads.

7. Turnips

Slightly peppery, turnips are a root vegetable perfect for roasting or mashing. They’re high in vitamin C, fiber, potassium, calcium and manganese, which allows them to aid in proper digestion, heart health and bone strength.

How to use: Roast, mash, or add to soups and stews.

8. Carrots

Crisp and sweet, carrots are rich in nutrients like vitamin A, fiber, vitamin K, potassium and antioxidants, and they’re ideal for both raw and cooked dishes. Carrots can help support eye health, promote skin health and aid in healthy immune system function.

How to use: Eat raw, roast or blend into soups. Try the following carrot recipes:

• Carrot Protein Bars

• Carrot Oatmeal Breakfast Cake

• Quick, Low-Carb Vegan Carrot Mug Cake

9. Swiss chard

A leafy green with a slightly bitter taste, Swiss chard is packed with nutrients, including magnesium, fiber, and vitamins K, A and C. Swiss chard supports heart health, bone strength and healthy immune system function.

How to use: Sauté, add to soups or use in salads.

10. Spinach

Mild and slightly sweet, spinach is versatile in salads, smoothies and cooked dishes. Spinach supports heart health, proper immune function and bones thanks to its high vitamin A, vitamin K, folate, iron and fiber content.

How to use: Sauté, blend into smoothies or add to soups.

11. Broccoli

A cruciferous vegetable with a slightly bitter, earthy flavor, broccoli is highly nutritious and versatile, bursting with vitamins K and C, fiber, folate, and potassium. Broccoli supports healthy immune system function, promotes bone health and aids healthy digestion.

How to use: Steam, roast, or add to stir-fries and casseroles. Here are a few broccoli recipes to try:

• Cream of Broccoli Soup

• Broccoli Slaw with Herbal Cider Vinegar Dressing

• Broccoli Salad

12. Kale

A dark leafy green with a slightly bitter taste, kale is a superfood packed with nutrients, like fiber, calcium and vitamins K, A and C. This fall vegetable promotes heart health, healthy digestion and proper immune system function.

How to use: Sauté, blend into smoothies, or use in salads and soups. Kale Quinoa Cakes with Lemon Dill Yogurt Sauce is a great recipe to make.

13. Cabbage

Another leafy fall vegetable with a crisp texture and slightly peppery flavor, cabbage is versatile and can be eaten raw or cooked. It provides vitamin C, fiber, vitamin K, folate and manganese, and cabbage can support digestion, heart health and skin health.

How to use: Shred for slaws, sauté, or add to soups and stews. Try this Braised Cabbage Recipe.

14. Leeks

A mild, onion-like vegetable with a sweet flavor, leeks add depth to soups, stews and sautéed dishes. Leeks support heart health, digestion and bones thanks to their supply of vitamins K and A, fiber, folate, and manganese.

How to use: Sauté, add to soups or roast as a side dish.

15. Celery root (celeriac)

A root vegetable with a mild, slightly nutty flavor, celery root is perfect for mashing or roasting. It’s high in fiber, vitamin C, phosphorus, vitamin K and potassium.

Celery root aids the digestive system, supports heart health and more.

How to use: Mash celeriac, roast it, or add to soups and stews.

Other fall vegetables include:

• Parsnips

• Fennel

• Green beans

• Kohlrabi

• Artichokes

• Arugula

• Onions

• Garlic

• Chicory

• Endive

• Chiles

• Edamame

• Eggplant

• Herbs

• Horseradish

• Lemongrass

• Lettuce

• Okra

• Peppers

• Potatoes

• Radicchio

• Radish

• Rutabaga

• Shallots

• Tomatillos

• Mushrooms

• Zucchini

• Collard greens

• Ginger

• Peas

• Yams