Shopping seasonally is one of the easiest ways to eat healthier while sticking to a grocery budget. In-season vegetables are typically fresher, more flavorful, and more affordable since they’re abundant and don’t require long-distance transport. They also deliver peak nutrition—many retain more vitamins and antioxidants when harvested at the right time. If you’re ready to maximize your meals and your money, here are 10 in-season vegetables worth adding to your cart this month.
- Butternut Squash
Loaded with beta-carotene, butternut squash is perfect for soups, roasts, or even mashed as a side dish. Look for firm skin and a matte finish. You can roast it with olive oil or blend it into a creamy soup without using dairy.
- Brussels Sprouts
These mini cabbages are rich in vitamin C and fiber. When roasted or sautéed with a little balsamic vinegar, they’re surprisingly kid-friendly. Try them shaved raw in slaws or added to grain bowls.
- Sweet Potatoes
A budget-friendly staple, sweet potatoes offer complex carbs, vitamin A, and natural sweetness. Bake them whole, mash with cinnamon, or cube and roast for hearty salads and breakfast hashes.
- Carrots
Available almost year-round, carrots are especially sweet in cooler months. Snack on them raw, spiralize them for a pasta alternative, or roast with thyme for an easy side.
- Kale
Kale thrives in cooler weather, becoming sweeter after the first frost. Use it for salads, sautéed side dishes, or add to soups and stews. It’s high in calcium, vitamin K, and antioxidants.
- Cauliflower
This versatile veggie works in everything from rice substitutes to casseroles. Roast florets with turmeric for a golden, anti-inflammatory dish or blend into creamy cauliflower mash.
- Cabbage
Extremely affordable and long-lasting, cabbage is a meal planner’s dream. Use it in stir-fries, slaws, or soups. Both green and red varieties are high in vitamin C and fiber.
- Leeks
A mild cousin of the onion, leeks add richness to soups and sautés. They’re excellent in potato-leek soup or as a topping on whole-grain flatbreads. Clean them thoroughly, as dirt often hides in the layers.
- Beets
Earthy and naturally sweet, beets can be roasted, steamed, or grated raw into salads. They’re a good source of folate and fiber. Try them with citrus and goat cheese for a refreshing contrast.
- Spinach
Tender and fast-cooking, spinach adds instant nutrition to omelets, pastas, and smoothies. Choose fresh bunches with dark green leaves and store loosely wrapped in the fridge.
Shopping for seasonal produce doesn’t just save you money—it can also spark new meal ideas and help reduce food waste.
