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    Home » Blog » Meal Planning

    Foods in Season in October

    Published: Oct 5, 2022 / Modified: Nov 3, 2022 by Lizzie Streit, MS, RDN / This post may contain affiliate links / Leave a Comment

    collage of arugula salad, peanut butter cups, spaghetti squash bowls, and soup with text box

    Want to know the best foods in season in October? This October seasonal produce guide features 10 fruits and vegetables that you should eat this month. Get recipe ideas and a sample weekly meal plan to help you eat more of what’s in season!

    collage of arugula salad, peanut butter cups, spaghetti squash bowls, and soup with text box

    This post may contain affiliate links. For more information, see my affiliate disclosure.

    It’s officially fall, y’all! We are HERE for it in the Veg World. I absolutely love fall produce, from the early fall options that still include some summer produce to the late season root vegetables. It’s all just SO good.

    This month’s guide for foods in season in October includes 10 fruits and vegetables that fit right into cozy meals and Halloween treats. There’s pumpkin, of course, other types of squash, and plenty of potatoes. For more fall produce inspiration, check out what foods to eat in September and November.

    Jump to:
    • Apples
    • Arugula
    • Dates
    • Delicata Squash
    • Green Beans
    • Mushrooms
    • Potatoes
    • Pumpkin
    • Spaghetti Squash
    • Sweet Potatoes
    • October Meal Plan

    Apples

    12 apple parsnip muffins on a wire cooling rack on top of a counter with a striped napkin
    side view of five turnip hash brown cakes with apple chutney on a serving platter

    Apples continue to be the star of the show in October. You can eat them on their own as a snack, in salads, blended into applesauce, or baked into a dessert. No matter how you slice ’em, you honestly cannot go wrong.

    Here are the best ways to eat apples in October:

    • Crock Pot Apple Cinnamon Oatmeal
    • Amazing Apple Parsnip Muffins
    • Spiced Parsnip and Apple Baked Oatmeal
    • Turnip Hash Brown Cakes with Apple Chutney
    • Individual Microwave Apple Crisp
    • Red Cabbage Slaw with Beets and Apples
    • Unsweetened Applesauce with Beets and Carrots

    Arugula

    pita pizza topped with arugula sliced into four slices on a marble counter
    arugula apple salad in a large serving bowl next to gold and silver utensils

    If you like your greens spicy, then arugula is for you! This flavorful, vibrant vegetable is certain to add some pizzazz to your plate. Hearty greens like arugula do well in cooler weather, so stock up on them in the fall.

    Here are the best ways to eat arugula in October:

    • Arugula Apple Salad with Pecans
    • The Best Veggie Cheese Sandwich with Arugula
    • Arugula Sweet Potato Salad with Cumin Lime Dressing
    • Crockpot Mashed Potatoes with Arugula
    • 15 Minute Arugula Parmesan Pizzas

    Dates

    spiced carrots and dates on an oval serving dish on a counter
    raw parsnip salad with dates and sage in a serving bowl on a counter

    You may not think of dates as one of the well-known foods in season in October, but these stone fruits are actually harvested in the fall in the United States. Their sweet taste makes them a wonderful addition to baked goods and desserts but also salads and side dishes. So trust me, you need to get your hands on some dates this month!

    Medjool dates are the most widely available variety. You can find them at most grocery stores, and Trader Joe’s even sells organic pitted Medjool dates that keep for months in the refrigerator.

    Here are the best ways to eat dates in October:

    • Spiced Carrots and Dates
    • Raw Parsnip Salad with Dates and Sage Vinaigrette
    • Oatmeal Date Almond Butter Bars
    • Raw Rutabaga Salad with Dates and Apples
    • Shredded Brussels Sprouts Salad with Dates
    • Carrot Cake Energy Bites (from my cookbook!)

    Delicata Squash

    chicken, squash, pears, onions, and sage on a serving plate on a counter
    delicata squash fries with spicy white bean dip on a platter on top of a napkin

    Of all the winter squashes, delicata is my favorite. I really love its sweet taste, creamy flesh, and melt-in-your-mouth skin (when roasted). It doesn’t take long to cook AND it’s easy to cut, unlike some of those massive winter squash out there.

    If you haven’t cooked with this vegetable, check out my tutorial on How to Cut Delicata Squash. Then, make one of the following recipes ASAP!

    Here are the best ways to eat delicata squash in October:

    • Sheet Pan Delicata Squash and Chicken
    • Fall Roasted Vegetable Couscous Salad
    • Roasted Delicata Squash with Kale and Lemon Tahini
    • Delicata Squash Fries with Spicy White Bean Dip

    Green Beans

    Healthier green bean casserole with shallots and almonds in a serving dish
    green bean curry in a serving dish next to napkin and toppings on a counter

    If you love green beans in summer meals, I have good news for you! You can still find them at farmers markets during this time of year in many areas of the country. There’s more good news, too. Green beans taste delicious in cold preparations for warm, early October days but also fare well in hot dishes to enjoy on brisk evenings later in the month.

    Here the best ways to eat green beans in October:

    • Italian Marinated Green Bean Salad
    • Coconut Green Bean Curry
    • Herb and Garlic Butter Green Beans
    • Healthier Green Bean Casserole with Almonds (bookmark for Thanksgiving!)

    Mushrooms

    image of finished mushroom and lentil ragu in a serving dish with a fork next to striped napkin
    two bowls with kohlrabi steaks with mushroom sauce on a napkin on a counter

    Did you know that internet searches for mushroom recipes spike in October? This doesn’t surprise me. Since mushrooms contribute an earthy taste and meaty texture to dishes, these fungi are perfect for warm meals and vegetarian comfort food.

    Here are the best ways to eat mushrooms in October:

    • Mushroom and Lentil Ragu
    • Garlic Roasted Mushrooms with Thyme
    • Vegan Mushroom and Cranberry Wild Rice Pilaf
    • Roasted Kohlrabi Steak with Mushroom Sauce
    • Quinoa Mushroom Burgers with Navy Beans
    • Easy Vegan Mushroom Risotto
    • Slow Cooker Mushroom Barley Stew

    Potatoes

    Healthy Baked Potato topped with broccoli, beans, and cheese on a plate
    potato leek soup with fennel topped with chives and heavy cream in a bowl with a spoon

    As the temperatures get chillier in October, cold weather vegetables like potatoes come into focus. Even though they’re available year-round, potatoes are especially enjoyable this month as you transition to fall cooking.

    With so many varieties, there are seemingly endless ways to use potatoes. You can bake and stuff them, use them in soup, or serve them as a side dish.

    Here are the best ways to eat potatoes in October:

    • Baked Potato Bar with Healthy Toppings
    • Fennel and Leek Soup with Potatoes
    • Vegan Potato Salad with Fresh Dill
    • Fried Cabbage and Potatoes
    • Broccoli Soup with Potatoes and Peas
    • Crispy Roasted Fingerling Potatoes with Dill Yogurt

    Pumpkin

    finished ricotta and pumpkin stuffed shells in a large baking dish on a counter
    pumpkin chia pudding in a jar with pecans on top, next to a napkin

    Is there any more iconic food for this month than pumpkin? It really is THE most widely known of foods in season in October. However, a lot of pumpkin spice products don’t actually contain any real pumpkin!

    Luckily, there are so many great ways to use this orange squash — either canned puree or fresh pumpkin — right here on this blog. If you ever find yourself with a half-used can of pumpkin, you may also enjoy my post on Leftover Pumpkin Recipes.

    Here are the best ways to eat pumpkin in October:

    • Ricotta Pumpkin Stuffed Shells
    • Pumpkin Peanut Butter Balls
    • Apple Pumpkin Frittata with Gouda
    • Vegan Pumpkin Chia Pudding
    • One Pot Pumpkin Tomato Pasta
    • Mini Cranberry Pumpkin Cheesecakes
    • Banana Pumpkin Oatmeal Bread
    • Pumpkin Peanut Butter Cups (great for Halloween celebrations!)

    Spaghetti Squash

    spaghetti squash stir fry in serving bowls on a counter next to sesame seeds
    spaghetti squash burrito bowl with beans, peppers, and corn on a serving plate

    As the name suggests, this October vegetable looks like spaghetti and tastes like squash. After delicata, it’s my next favorite winter squash. You can use the slightly crunchy, noodle-like pieces in a variety of dishes.

    Spaghetti squash can be difficult to cut, since it has a thick outer skin. It’s helpful to microwave it for a few minutes to soften the skin before cutting. For more information, check out my post on how to cut and cook spaghetti squash.

    Here are the best ways to eat spaghetti squash in October:

    • Spaghetti Squash Burrito Bowls
    • Vegetarian Italian Spaghetti Squash Boats
    • Spaghetti Squash Stir Fry with Broccoli and Edamame
    • Spaghetti Squash “Pad Thai”

    Sweet Potatoes

    loaded sweet potato fries topped with avocado and Greek yogurt sauce on a serving tray
    pan fried sweet potatoes in a cast iron skillet on a counter

    Regular ol’ potatoes aren’t the only kind in season in October. Sweet potatoes are also abundant, and they’re oh-so-delicious! They add a pop of color, a ton of nutrients, and a slightly sweet taste to recipes.

    Sweet potato recipes may call for them sliced, diced, or in rounds. Check out my post on how to cut sweet potatoes for more information. If you have a lot of sweet potatoes on hand, learn how to freeze them for later use! You can cook sweet potatoes in the oven, slow cooker, Instant Pot, and even the microwave.

    Here are the best ways to eat sweet potatoes in October:

    • Loaded Sweet Potato Fries
    • Buffalo Chickpea Stuffed Sweet Potatoes
    • Silver Dollar Sweet Potato Protein Pancakes
    • Easy Vegan Sweet Potato Brownies
    • Sautéed Sweet Potatoes
    • Walnut and Sweet Potato Smoothie
    • Sweet Potato Black Bean Meal Prep Bowls

    October Meal Plan

    This produce guide includes so many delicious recipes to enjoy the foods in season in October! Here’s an example of a meal plan featuring these fruits and vegetables, including five nights of dinner. I hope it serves as inspiration for you!

    • Monday: Mushroom and Lentil Ragu with Raw Parsnip Salad with Dates
    • Tuesday: Sheet Pan Delicata Squash and Chicken
    • Wednesday: Spaghetti Squash Stir Fry with Edamame and Broccoli
    • Thursday: Ricotta Pumpkin Stuffed Shells with Arugula Apple Salad
    • Friday: Loaded Sweet Potato Fries

    What are you cooking this month? Let the Veg World know in the comments! And while you’re here, subscribe to the weekly newsletter for more seasonal veggie inspiration.

    More Meal Planning Posts

    • collage of four healthy recipes with text box in the middle with post name
      Foods in Season in December
    • collage of images and text for a Thanksgiving menu guide
      2022 Veg World Thanksgiving Menu and Prep Guide
    • collage of cranberry sauce, carrot pie, turnip gratin, and mashed squash with text box in the middle
      Foods in Season in November
    • eggplant slices, pepper cucumber salad, butternut squash soup, and beet applesauce in a collage with text box
      Foods in Season in September

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    Welcome! I'm Lizzie, a Registered Dietitian and cookbook author who loves vegetables. And I'm here to help you love them too! My easy, veggie-forward recipes will help you get comfortable in the kitchen and celebrate the seasons.

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