If you’re anything like me, stepping into Trader Joe’s feels like walking into a foodie paradise. There’s really nothing that compares, although I do like Whole Foods, Sprouts and Central Market for their own reasons, they don’t quite top my love of Trader Joes for easy healthy go-tos. This is the most popular stop for my patient’s Assiste Grocery Shopping appointment, too!
Known for their affordable prices, friendly staff, and unique selection of products, Trader Joe’s is a haven for healthy food lovers. But with all those choices, it can also feel overwhelming to find the healthiest options. That’s why I’ve rounded up a list of some of the healthiest foods you can snag from Trader Joe’s to make your next shopping trip a breeze. Ready? Let’s dive in!
Vegan Kale Cashew Basil Pesto
This pesto is a flavor-packed, plant-based gem. Made with kale, cashews, and basil, it’s loaded with antioxidants, fiber, and healthy fats. Use it as a pasta sauce, sandwich spread, or dip for veggies. It’s a simple ingredient superstar that’s perfect for easy weeknight dinners. Recently, I tried using it as a spread on chicken before I baked it and oh my- it was creamy perfection!
Black Beans
Trader Joe’s black beans are a pantry must-have. High in plant-based protein and fiber, these beans are perfect for chili, burrito bowls, or mixed with corn tortillas for a healthy meal. Plus, they’re an excellent source of folate and iron.
Organic Extra Virgin Olive Oil
A Mediterranean diet staple, Trader Joe’s organic olive oil is rich in heart-healthy monounsaturated fats. Use it for cooking, salad dressings, or even drizzling over veggies for a dose of healthy fat.
Almond Butter
This creamy spread is packed with protein, fiber, and healthy fats. Use it on toast, in smoothies, spread on celery or as a dip for apple slices. Trader Joe’s almond butter has simple ingredients and no added sugars—a total win! Make sure to read your labels; so many stores have nut butters loaded with additives that just aren’t needed.
Rolled Oats
Start your day with a bowl of Trader Joe’s rolled oats. They’re a high-protein, high-fiber breakfast option that can keep you full for hours. Add toppings like chia seeds, hemp hearts and almond butter for better blood sugar balance. For the best metabolism-boosting meal, it’s critical to focus on a protein rich start so I like an overnight oats recipe that takes this format:
- 1 cup Greek yogurt
- 1 scoop protein powder
- 1 TB nut butter
- 1 TB chia or hemp seeds
- ¼- ½ cup rolled oats.
- Vanilla and cinnamon. Mix and let sit overnight. Thin with almond milk as desired. Add berries on top.
Vegan Caesar Dressing
This plant-based dressing is creamy, tangy, and a healthier swap for traditional Caesar dressing. Made with garlic and onion for a flavorful kick, it’s great on salads or as a dip for veggies. Plus, it is made with tofu so it has a boost of added protein to help you stay fuller for longer!
Cruciferous Crunch Mix
This produce section star is a blend of shredded kale, Brussels sprouts, broccoli, and cabbage. It’s rich in vitamins, fiber, and antioxidants. Add it to your salads, sauté it as a side dish, or use it in wraps.
Cauliflower Slims
Found in the refrigerated section, these low-carb, gluten-free sandwich thins are made from cauliflower. They’re a versatile and healthy alternative to bread, perfect for high-protein snacks or simple lunches.
Riced Cauliflower Stir Fry
This frozen favorite is a time-saver and a low-calorie option for easy weeknight dinners. Packed with veggies and simple ingredients, it’s a great base for adding your favorite protein.
Wild Nova Smoked Sockeye Salmon
High in omega-3 fatty acids and protein, this smoked salmon is perfect for breakfast, lunch, or snacks. Pair it with jicama wraps or almond flour tortillas for a fiber and healthy fat combo.
How To Shop At Trader Joe’s
Shopping at Trader Joe’s doesn’t have to be overwhelming. Here are some tips to help you find the healthiest and most affordable items:
1. Stick to the Outer Aisles
The outer aisles are where you’ll find fresh produce, protein sources, and other whole foods. Focus on these areas to load up on healthy ingredients like cruciferous veggies, fresh fruits, and lean proteins.
2. Check the Labels
Look for products with simple ingredients and minimal additives. For example, their almond butter has no added sugar, and their chili onion crunch is made with high-quality oils and spices.
3. Don’t Skip the Frozen Section
Trader Joe’s frozen section is a treasure trove of healthy options, from chicken burgers, organic riced cauliflower to extra fine French green beans. These are perfect for quick, nutrient-packed meals.
4. Explore Plant-Based Proteins
If you’re looking for vegan or vegetarian options, Trader Joe’s has you covered. Steamed lentils, organic firm tofu, and chickpea pasta are great plant-based protein sources.
5. Stock Up on Snacks
For healthy snacks, try options like trail mix, organic roasted seaweed, or chomps jerky. They’re great for on-the-go and provide a good mix of fiber and healthy fat. Although I love the dark chocolate almonds I do try to stick to my list of protein-heavy items first to get the most bang for my buck.
Although Trader Joe’s can be such a great tool for nutritious shopping, it’s still important to avoid the common pitfalls of thinking their snacks are more nutritious just because they’re from Trader Joe’s. There’s no magic here; the gummi bears are still made of sugar and the mango Greek yogurt is still mostly carbohydrate. Keep an eye out on label reading to ensure you’re focused on blood sugar balance for optimal health!
Ready for even more nutrition ideas and grocery lists? Excited to spend more time cooking in 2025? Check out these trader joe’s meals or browse this trader joe’s low glycemic foods.
What are your favorite healthy finds from Trader Joe’s? Share them in the comments below, and don’t forget to join our newsletter for more dietitian tips and recipes!
