Trader Joe's is a popular grocery store chain known for its unique and affordable food options. Navigating the aisles can be overwhelming, but with a little guidance, you can discover a variety of healthy and delicious choices. This article provides a comprehensive shopping list to help you make the most of your next Trader Joe's trip, focusing on nutritious, well-balanced, and flavorful products.
Frozen Foods: Quick, Convenient, and Healthy
The freezer aisle at Trader Joe's is a treasure trove for busy individuals seeking quick and healthy meals. While not every option is a nutritional powerhouse, there are several standouts that offer a balance of vegetables, whole grains, and protein, without excessive added sugar.
Here are some of the healthiest freezer meals Trader Joe's has to offer:
- Fish with Ratatouille and Rice Pilaf: This microwaveable meal features flaky, tender fish paired with a rich and savory ratatouille, complete with chunks of zucchini and eggplant. The brown rice and wild rice pilaf provide a satisfying and chewy texture.
- Vegetarian Pasta: This option features plump pasta shells in a bright, tomato-based marinara sauce. Spinach adds a boost of nutrients to this classic dish.
- Vegan Bowl: Packed with vegetables and tofu, this bowl features a base of riced cauliflower topped with chickpeas, sweet potatoes, tofu, and kale. For added flavor, consider nutritional yeast or a dash of aminos.
- Lasagna: A healthier alternative to traditional creamy lasagnas, this option features roasted vegetables layered between sheets of multigrain pasta made with rye, oat, and flaxseed. A spoonful of Calabrian chile paste and parmesan can enhance the flavor.
Stocking Up on Healthy Snacks: Affordable and Nutritious
Trader Joe's is a go-to destination for those seeking affordable and healthy snacks. With a wide array of options under $5, you can find snacks that align with your health goals without breaking the bank.
Here are some standout snack options at Trader Joe's:
Read also: Trader Joe's Mediterranean Finds
- Salumi Pronti packs: These packs offer a charcuterie-like experience with thinly sliced salame and provolone. While they should be enjoyed in moderation due to their saturated fat and sodium content, they are a satisfying alternative to chips or sugary snacks.
- Protein Palette: This snack pack includes cheese crisps, salami, and almonds. While the fat and sodium content should be considered, it provides a quick and filling snack option with fiber and protein.
- Mediterranean Style Hummus Snack Pack: Featuring hummus and pita chips, this snack offers a flavorful and satisfying experience. While the amount of pita chips may be insufficient for the amount of hummus, the overall taste and quality make it a worthwhile purchase.
- Perfect Bars: These refrigerated bars are loaded with superfoods and 15 grams of protein. Their soft, fudge-like texture and peanut butter flavor, combined with dark chocolate chips, make them a delectable and nutritious snack.
- Everything but the Bagel Nut Duo: This mix of almonds and cashews coated with Everything but the Bagel seasoning offers a savory and satisfying snack. Be mindful of the loose seasoning in the bag.
- Garlic and Black Pepper Almonds: These almonds offer a savory and smoky flavor, making them a great option for those who prefer to avoid sweet snacks.
- Crispy Crunchy Coated Peanuts: These peanuts are coated in a sweet soy sauce, offering a balanced umami flavor.
- Dried Apricots: Trader Joe's dried apricots are tender, juicy, and sweet, making them a filling and energizing snack option.
- Plantain Chips: These chips offer a better-for-you alternative to potato chips, with a mild sweetness and a satisfying crunch.
- Rainbow's End Trail Mix: This mix of roasted peanuts, raisins, almonds, and candy-coated chocolates provides a variety of textures and flavors, satisfying both sweet and salty cravings.
- Buffalo-Style Seasoned Almonds: These almonds pack a spicy kick, capturing the essence of Buffalo flavor.
- Sesame Thins Crackers: These crackers are loaded with sesame seeds, raisins, pumpkin seeds, mung beans, white sesame seeds, and cashews, offering a unique and flavorful snacking experience.
- Sesame Sticks: These savory sticks offer a rich umami flavor with a pleasant saltiness.
- Norwegian Sourdough Rye Chips: These chips are sturdy enough for dipping or topping and offer a unique flavor profile.
- Vegetable Root Chips: This assortment of vegetable chips offers a mix of sweet and earthy flavors, making them a healthy and delicious alternative to potato chips.
- Lundberg Brown Rice Cakes: These rice cakes provide a blank canvas for healthy snack creativity, perfect for topping with avocado, Everything but the Bagel seasoning, peanut butter, almonds, or honey.
- Chomps Turkey Stick: This protein-packed snack is low in calories and sugar, offering a savory and satisfying option.
Trader Joe's Must-Have Healthy Items for a Balanced Diet
Trader Joe's offers a variety of healthy items to support a balanced diet. Here are some must-have items to consider:
- Organic Blueberries: A great source of antioxidants, perfect for smoothies or snacking.
- Yogurt Alternative: A creamy and tasty yogurt alternative with no added sugar.
- Frooze Balls: These tasty treats come in peanut butter and jelly and caramel choc peanut butter flavors.
- Organic Apple Sauce Pouches: A convenient and healthy snack for children with all-natural ingredients.
- Ginger Drink Mix: A drink mix that can help with stomach issues or when feeling under the weather.
- To the Power of Seven Red Organic Juice: Packed with seven fruits, vegetables, and a flower, this juice is slightly sweet with no added sugar.
- Organic Ground Beef: A quality source of protein for tacos or other dishes.
- Organic Grass-Fed Steak Cuts: A perfect size for a quick and healthy meal.
- Overnight Oats: A high-fiber breakfast option available in peanut butter, strawberry, and vanilla flavors.
- Mango Blueberry Chia Bowl: A sweet and satisfying breakfast with no added sugar.
- Freeze Dried Fig Slices: A crunchy and healthy snack option.
- Egg Wraps: A guilt-free alternative to traditional wraps, perfect for sandwiches.
- Suja Organic Cold-Pressed Lemon Ginger Cayenne Juice: A tangy juice to have on hand during cold and flu season.
- 100% Red Tart Cherry Juice: Rich in antioxidants and contains melatonin, which can help with sleep.
- Matcha Green Tea: Contains high levels of catechins, a class of plant compounds that act as natural antioxidants.
- Stumpton Unsweetened Cold Brew: A satisfying cold brew option.
- Green Goddess Dressing: Made with Hass avocados, green onions, apple cider vinegar, herbs, olive oil, garlic, sea salt, and peppers, it pairs well with salads and can be used as a marinade.
- Organic Oven Roasted Chicken Breast Slices: Made from chickens raised without antibiotics or added hormones, these slices are perfect for sandwiches.
- Slow Cooked Beef: Cooked in a delectable broth made of crushed tomatoes, dried chiles, and spices, this beef is perfect for tacos.
- Wild Sockeye Smoked Salmon: A good source of protein and omega-3 fatty acids.
- Organic Frozen Strawberries: Perfect for smoothies or topping yogurt, waffles, or pancakes.
- Sesame Crunch Chopped Salad Kit: Features a mix of chopped bok choy, savoy cabbage, red cabbage, carrots, and cashews.
- Baby Broccoli: A great side dish that pairs well with most entrees.
- Coconut Aminos: A gluten-free sauce that can be used for various dishes.
- RXBAR: A protein bar option that is a wonderful alternative to a candy bar.
Other Healthy Options at Trader Joe's
In addition to the items listed above, Trader Joe's also offers a variety of other healthy options, including:
- Sauerkraut: Loaded with probiotics.
- Kimchi: Another great source of probiotics.
- Marinated Artichoke Hearts: A perfect grab-and-go snack.
- Almond Butter: A versatile and healthy spread.
- Cauliflower Gnocchi: A delicious and low-carb alternative to traditional gnocchi.
- Grilled Olives: Another snack option.
- Trail Mix Packets: The perfect snack to keep you satisfied in-between meals.
- Turkey Burgers: A simple and easy weeknight dinner option.
- Cage-Free Hard Boiled Eggs: A perfect grab-and-go snack.
- Pappardelle Pasta Nests: Makes measuring out perfectly-portioned sizes of pasta easy.
- Alvarado Street Bakery Sprouted Wraps: Made from sprouted grains, and are simple to prepare.
- Everything But the Bagel Seasoning: A popular seasoning that can be used on a variety of dishes.
- Pizza Seasoning: A seasoning to add to your favorite pizza.
- Herbed Tahini Spread: A delicious spread that can be used on a variety of dishes.
- Parmesan Reggiano: Fresh Parmesan Reggiano imported straight from Italy and is truly the best-priced Parmesan Reggiano that you can find.
- Garlic Spread: Trader Joeâs riff on a Middle Eastern favorite, Toum, a delicious garlic spread eaten with everything from kebabs to pitas.
- Ezekiel Bread: Made from sprouted grains, to make it a gentler on your gut.
- Sprouted Wheat Multi-Grain Bread: A delicious and healthy bread for sandwiches.
- Slightly Coated Dark Chocolate Almonds: Trader Joeâs version of Takis, and they are absolutely delicious.
Read also: Keto-Friendly Finds at Trader Joe's
Read also: Trader Joe's Keto Guide