18 Summer Vegetables: Surprisingly Flavorful and Filling

Summer fruits may get a lot of love (we see you, watermelon sugar), but summer vegetables are just as worthy of the spotlight.

Whether you’re picking them from your backyard summer garden, browsing your local farmers market, or shopping at the grocery store, summer veggies make healthy eating easy, fresh, and genuinely exciting — they bring color, flavor, and nutrition to every meal.

From tender summer squash to juicy tomatoes and buttery fava beans, the options are abundant.

Our favorite summer vegetables include:

• Zucchini

• Yellow squash

• Cucumbers

• Corn

• Bell peppers

• Fava beans

• Okra

• Asparagus

• Beets

• Sugar snap peas

• Tomatoes

• Tomatillos

• Artichokes

• Green beans

• Carrots

• Sweet potatoes

• Leafy greens

• Fresh herbs

If you’re craving new recipe ideas or simply want to stock up on seasonal, weight-loss-friendly staples, this summer vegetables list will help you make the most of the season.

1. Zucchini

Zucchini is low in calories but chock full of the good stuff — vitamin A, vitamin C, potassium, and magnesium, to name a few. It’s also rich in antioxidants, which help protect cells from damage and support the immune system.

Pro tip: It’s even better for you when you eat zucchini unpeeled since most of the nutrients live in the skin.

One medium zucchini contains about:

• Calories: 33

• Carbs: 6 grams

• Fiber: 2 grams

• Protein: 2 grams

• Total sugars: 5 grams

This summer veggie is as versatile as it is nutritious. If you’re looking to lighten up your meals or manage your blood sugar, zucchini is a stellar swap for higher-carb foods like pasta. Its mild flavor and firm texture make it perfect for zoodles (zucchini noodles), which you can toss with anything from tomato sauce to pesto. 

Zucchini holds up beautifully in stir-fries. It can be eaten raw in salads or slaws or baked into savory muffins if you’re feeling ambitious. It’s the kind of veggie that quietly does a lot — and plays well with other ingredients.

2. Yellow Squash

Think of this one as a laid-back, sunshiney cousin of zucchini.

While we usually associate squash with cozy fall dishes, yellow squash is actually a true summer gem. With its tender skin and mild, slightly sweet flavor, it cooks quickly and can blend nicely into just about any dish — from a quick stir-fry to a grilled veggie platter or even chilled summer soup.

Yellow squash is also low in calories but contains fiber, which can help support digestion and make meals more satisfying. This is key if you’re trying to stay full and energized while eating a bit lighter.

One medium squash contains around:

• Calories: 22

• Carbs: 5 grams

• Fiber: 2 grams

• Protein: 1 grams

It’s also a good source of vitamin C and manganese, which support everything from skin health to metabolism.

3. Cucumbers

When it’s blazing hot out, all you really want is something cold and refreshing: an ice-cold drink and a popsicle or two — but also cucumbers!

These crisp, water-rich veggies are made up mostly of water, so cucumbers can help keep you cool and hydrated. By the way, staying hydrated is a small but mighty piece of the puzzle when it comes to weight loss and generally feeling your best.

Cucumbers are also a sneaky source of nutrients like vitamin K, potassium, and magnesium, which support everything from blood sugar balance to healthy skin.

One cucumber contains about:

• Calories: 45

• Carbs: 11 grams

• Fiber: 2 grams

• Total sugars: 5 grams

• Protein: 2 grams

You can toss cucumbers into salads, blend them into a chilled soup, or slice them up with a sprinkle of salt, a drizzle of vinegar, and a squeeze of lemon for a simple, healthy snack.

Bonus: If you’ve got even a tiny sliver of outdoor space, cucumbers are one of the easiest veggies to grow in your home vegetable garden.

4. Corn

Corn is simply the best. Just ask Corn Kid, the unofficial CEO of corn (he definitely knows what’s up).

Jokes and heartwarming internet moments aside, corn on the cob is a classic summer staple —  it’s easy to prep, nostalgic, and endlessly versatile. Whether you’re enjoying it straight off the grill with a bit of butter or folding it into a side dish, it plays well with bold flavors like chorizo, smoked paprika, or even a splash of tangy buttermilk and aromatic cilantro.

However you prep it, corn adds a satisfying sweetness and hearty texture to your plate. This is especially true if you opt for sweet corn (which is picked early in the season and has a higher sugar content — hence the “sweet“).

It’s technically a starchy veggie, which just means it has more carbs than something like spinach or zucchini. But that also makes it hearty and filling, particularly when paired with protein or healthy fats.

One cup of corn contains about:

• Calories: 125

• Carbs: 27 grams

• Fiber: 3 grams

• Total sugars: 9 grams

• Protein: 5 grams

Nutritionally, corn brings more to the table than you might think: fiber, protein, potassium, and magnesium — all of which can help support hydration, muscle function, and heart health.

5. Bell Peppers

Crunchy, colorful, and peak-fresh in the summer, bell peppers are basically sunshine in veggie form. Red bell peppers are great early summer vegetables — and they’re sweet enough to snack on raw, like an apple (don’t knock it ’til you try it!).

Peppers are also incredibly easy to incorporate into dishes. Slice them up and sauté with onions for a caramelized, smoky side, or use them as a flavorful topping for grilled fish, chicken, or tofu. Their natural sweetness pairs nicely with savory dishes, and they add texture without a ton of calories or flavor.

One medium pepper contains about:

• Calories: 24

• Carbs: 6 grams

• Fiber: 2 grams

• Total sugars: 3 grams

• Protein: 1 gram

Bell peppers are high in antioxidants like vitamin C, plus potassium and iron — the latter is helpful if you’re eating a plant-based diet or trying to support energy levels.

6. Fava Beans

Fava beans, also known as broad beans, have a mellow flavor and a creamy, buttery texture. They’re similar to soybeans (like edamame) but are larger and silkier. Fava beans are also a good plant-based protein option.

One hundred grams of fava beans (a half-cup or so) contains:

• Calories: 40

• Carbs: 2 grams

• Fiber: 2 grams

• Protein: 4 grams

• Total sugars: 3 grams

Fava beans can be whipped into a smooth, warm purée with a drizzle of olive oil and crudité but are also delicious when served cold in a salad. Try pairing them with a fresh herb like mint and balancing out their creaminess with cottage cheese or burrata for a luxurious touch.

If you’re shelling them yourself, don’t forget to peel off the white outer layer of each bean pod — that part tends to be bitter.

7. Okra

Okra is somewhat obscure as far as veggies go, so it doesn’t always get the love it deserves. But this summer veggie has a lot going for it. It has a mild, grassy flavor — like a cross between green beans and eggplant — with a tender texture.

Plus, okra slices up into little star shapes that are honestly adorable.

This veggie is known to get a little gooey when cooked, but don’t let that scare you off. Quickly stir-frying okra over high heat or tossing it with something acidic (like lemon juice or tomatoes) can help minimize the slime.

One cup of okra contains about:

• Calories: 33

• Carbs: 8 grams

• Fiber: 3 grams

• Protein: 2 grams

Nutritionally, okra is a quiet overachiever. It’s low in calories, high in fiber, and a good source of antioxidants like vitamin C and polyphenols — especially the seeds. That fiber can help with digestion and fullness.

8. Asparagus

Asparagus is a summer staple that’s just as happy on the grill as in a sauté pan or roasted with chicken. It’s one of those veggies that instantly elevates any meal — even if it only takes ten minutes to cook.

Translation? Asparagus is low-effort but big on flavor.

This flowering vegetable has a mild, slightly sweet, earthy flavor and goes nicely with myriad ingredients. Try asparagus with lemon and garlic for something zesty, or take it up a notch with shaved Parmesan, crispy prosciutto, or soft herbs like dill and tarragon.

Ten asparagus spears contain about:

• Calories: 33

• Carbs: 6 grams

• Fiber: 3 grams

• Protein: 4 grams

Asparagus is also loaded with nutrients that support overall health — including folate and vitamins A, C, E, and K.

9. Beets

Beets might not be the first veggie that comes to mind when you think of summer sun, but they’re actually still in season during the warm-weather months.

These root vegetables have an earthy sweetness — like if rain had a taste — which brings a grounding, almost luxurious note to fresh summer dishes. Their deep red hue adds an instant pop of color to salads, grain bowls, or even cold soups.

Beets are loaded with fiber, antioxidants, and essential minerals like potassium and folate.

Roughly three-quarters of a cup of beets contains:

• Calories: 43

• Carbs: 9.6 grams

• Fiber: 2.8 grams

• Protein: 1.6 grams

• Total sugars: 6.8 grams

Some research also links drinking beet juice with supporting blood flow and physical endurance. So beets could be good to eat when you’re working on fitness goals during the summer.

10. Sugar Snap Peas

Sugar snap peas are the best of both worlds — crunchy like snow peas but plump like garden peas. They’re also naturally sweet, making them a hit with kids and adults alike.

You can sauté sugar snap peas with olive oil and garlic or roast them with a pinch of sea salt for extra flavor. They’re excellent as a snack, in side dishes, or tossed into salads, pastas, or grain bowls.

One cup of peas contains about:

• Calories: 117

• Carbs: 21 grams

• Fiber: 8 grams

• Protein: 8 grams

Sugar snap peas are loaded with fiber and protein, which can help keep you feeling satisfied after eating while supporting muscle growth and maintenance.

11. Tomatoes

Though tomatoes are technically a fruit, the savory flavor makes them a perfect fit for any summer veggie lineup. Fresh tomatoes just hit differently in the summertime — juicy, sweet, and bursting with flavor (instead of mealy and dull, which can sadly happen in the winter).

They’re one of those things that really shine when it’s hot outside. Tomatoes are also full of juiciness and have that perfect sweet-tart balance. 

One medium tomato contains:

• Calories: 22

• Carbs: 5 grams

• Fiber: 2 grams

• Total sugar: 3 grams

• Protein: 1 gram

Tomatoes also offer antioxidants like lycopene, vitamin C, and vitamin A. These nutrients help fight inflammation, provide immune support, and may help keep your vision sharp.

Cherry tomatoes are great when you want to add color and flavor to a meal. Meanwhile, heirloom tomatoes are a beautiful base for Caprese and other simple salads. Just drizzle with olive oil, then sprinkle some salt and pepper for a simple, satisfying dish.

12. Tomatillos

Though tomatillo translates to “little tomato“ in Spanish, these guys are actually their own unique fruit — not just mini versions of tomatoes (that would be cherry tomatoes). Tomatillos do admittedly look like bright green tomatoes when you peel them from their paper husks.

Anyway, they’re perfect for adding a fresh kick to a medley of dishes but are most popular in salsas. Tomatillos also work well as a base ingredient in healthy green chicken chili recipes — a lighter alternative to traditional beef chili with tomato sauce.

One medium tomatillo contains around:

• Calories: 11

• Carbs: 2 grams

• Fiber: 1 gram

• Total sugars: 1 gram

• Protein: 0 grams

So, if you’re looking for a burst of flavor without the heaviness, tomatillos are the way to go.

13. Artichokes

Artichokes are the ultimate shared finger food — just peel back the leaves and dip them in a tangy sauce for a fun, interactive snack. Whether you steam, grill, roast, or sauté them, this warm-weather vegetable has a tender texture with a slightly nutty, earthy flavor.

Don’t forget about artichoke hearts — the tender center portion at the “heart“ of the leaves. You can add them to salads, pasta dishes, or even creamy dips.

About 100 grams of artichoke hearts (roughly half a cup) contain:

• Calories: 58

• Carbs: 11.3 grams

• Fiber: 5.8 grams

• Protein: 2.9 grams

Flavor and texture aside, artichokes have tons of fiber, vitamins, and minerals but are low in calories and fat.

14. Green Beans

Green beans — often referred to as long beans or string beans — are a little tougher and heartier than snap peas, but they get more tender when cooked.

The firmer texture and longer shape make green beans a satisfying side dish. While they take a little longer to cook, the extra effort is totally worth it, if you ask us.

One cup of green beans contains about:

• Calories: 45

• Carbs: 10.1 grams

• Fiber: 3.9 grams

• Protein: 2.7 grams

Whether you blanch, roast, or sauté them, green beans are easy to dress up. Toss them in a garlicky sauce, roast them with a sprinkle of sea salt, or lightly steam and serve with a squeeze of lemon.

15. Carrots

Carrots are an all-season veggie MVP. They’re a go-to low-calorie, low-carb vegetable option, whether it’s July or January — any time of year, really.

The natural sweetness makes carrots a prime stand-in for heavier sides when you want something light but satisfying.

To make carrots feel more summery, try roasting them until caramelized, then serve over a chilled bed of arugula with a citrusy vinaigrette. Or go the easy route: slice them up raw and dip them in hummus to sneak in some extra protein and fiber.

Two medium-sized carrots contain roughly:

• Calories: 48

• Carbs: 10.3 grams

• Fiber: 3.1 grams

• Protein: 0.9 grams

Carrots are a great source of vitamin A, which supports eye health, among other things.

16. Sweet Potatoes

Sweet potatoes are a lovely end-of-summer vegetable. They’re a perfect bridge between lighter, warm-weather meals and cozy fall flavors.

You can bake sweet potatoes and top them with fresh herbs, a drizzle of olive oil, and a sprinkle of cheese for a no-fuss side dish. Or roast and toss them into grain bowls, salads, soups, or whatever else you’re craving.

The natural sweetness adds balance to savory meals, and sweet potatoes pair beautifully with spices like cumin, cinnamon, or smoked paprika.

Nutritionally, sweet potatoes are a powerhouse. They’re a top source of vitamin A, which supports the immune system and skin health. And thanks to their high fiber content, sweet potatoes are really satisfying.

One sweet potato contains about:

• Calories: 112

• Carbs: 26 grams

• Protein: 2 grams

• Fiber: 4 grams

• Total sugars: 5 grams

It’s worth noting that sweet potatoes are higher in calories and carbs than other less-starchy veggies.

17. Leafy greens

We could never forget about leafy greens — especially during the summer, a time of year when we’re really craving something crisp and refreshing.

Leafy greens have lots of health benefits, and they’re low in calories and high in fiber. This makes them perfect for those working toward weight management without compromising flavor or nutrition.

Here are a few standout summer greens that should make their way to your plate this season:

• Arugula. Arugula’s peppery bite gives any dish an instant flavor boost. It’s light and refreshing, a perfect base for a summer salad — think fresh Caprese or a farro-based salad. Arugula also pairs beautifully with flatbreads and pizza, where its sharpness contrasts nicely with richer toppings. It’s also packed with vitamins K, A, and C, supporting overall health and wellness.

• Kale. Raw kale can be a little tough and bitter compared to other greens, but when cooked or marinated, it transforms into a softer, more subtle green. It’s great for sautés, soups, or making your own kale chips. If you’re into smoothies, throw in a handful for a nutrient-packed punch. Kale is a good source of fiber and vitamins A, C, and K.

• Swiss chard. Swiss chard is a beautiful rainbow green that’s just as vibrant as it is tasty. With its deep red, yellow, or even multi-hued stems, it adds color to your plate, plus mild and earthy flavor. Toss Swiss chard in a salad, sauté it as a side dish, or add it to a smoothie to bump up the nutritional value.

18. Fresh Herbs

Summer is the best time to harvest fresh herbs. They’re a secret ingredient that can truly elevate your cooking (our jarred spices are shaking in their racks).

Not only do herbs add vibrant flavor and complexity to dishes, but they’re also healthier than other flavor enhancers like salt, sugar, condiments, and oils.

Here are a handful of summer herbs that can make any meal feel like a celebration:

• Chives. These have a mild onion flavor that adds freshness without overpowering a dish.

• Basil. Its bright, aromatic leaves are essential in recipes for pesto, Caprese salad, and marinara sauce.

• Mint. This refreshing herb adds a cool, slightly sweet flavor that’s wonderful in both savory and sweet dishes. Serve it with fruit salads, yogurt, and beverages like iced tea or mojitos, or sprinkle it over roasted veggies for a fresh kick.

• Oregano. It’s a hearty herb with a robust, vaguely bitter flavor perfect for Mediterranean and Italian dishes.

• Thyme. This fragrant herb has a subtle, earthy flavor. Its leaves are perfect for adding depth to roasted dishes, especially meats, potatoes, and root vegetables.

• Tarragon. Here’s a unique, anise-like herb often used in French cooking that pairs well with chicken, fish, and eggs. Tarragon is also the star of many dressings and sauces (like Béarnaise).

• Rosemary. The woody, fragrant leaves are a staple in Mediterranean cooking. It’s great for seasoning grilled meats, roasted potatoes, or even bread.

Want a little more context on how to use summer veggies while working on weight loss goals? Check out our guides to meal prepping and building healthy eating habits.

If you need support with weight loss or management, you can take our free intake assessment to start exploring your options.