19 Nutritious Foods Recommended by Nutritionists at Trader Joe's

1. Broccoli & Kale Slaw Salad

"For a healthier shopping experience at Trader Joe's, stick to the store's outer aisles," advises nutritionist and holistic health coach, Jen Silverman. "This way, you'll find fresher items like fruits, vegetables, dairy, meat, and fish, while the center aisles usually hold packaged, preservative-packed products that are shelf-stable."

One of Silverman's top veggie picks? Trader Joe's ever-changing selection of fresh salad mixes. "These mixes are packed with nutrition, easy to prepare, and much more affordable than restaurant salads," she says. "You can eat them on their own or toss in some protein of your choice. Tip: Skip the dressing it comes with to avoid extra sugar."

Not a fan of kale slaw? Trader Joe's offers other healthy salad kits like the Vegan Ranch Crunch Salad Kit and the A Za'atar Tango Salad Kit.

2. Tomato & Roasted Red Pepper Soup

"This soup is both nutritious and tasty," says Silverman. "Its ingredients are simple and pure (no fillers or artificial additives). You can enjoy it warm in a bowl, or use it as a topping for your veggies instead of traditional tomato sauce."

3. Spinach & Kale Greek Yogurt Dip

"Just two tablespoons of this dip contains only 30 calories and 1 gram of net carbs, which is impressive for such a rich and flavorful dip," says F-Factor founder and registered dietitian Tanya Zuckerbrot. "It's an excellent appetizer choice for guests, offering a healthier alternative to traditional, high-fat dips like sour cream-based ones."

As devoted Trader Joe’s shoppers know, the store also offers other healthy choices like Avocado Tzatziki Dip and Herbed Tahini Sauce.

4. Riced Cauliflower Stir Fry

"This Riced Cauliflower Stir Fry is incredibly easy to prepare in less than 10 minutes," says Silverman. "It's healthy (only 50 calories and 2 grams of fat per cup), delicious, and works as either a main dish or a side." Additionally, it’s affordable at $2.99 per bag. Zuckerbrot points out that, unlike other frozen riced cauliflowers, this version contains no added ingredients such as canola, olive, or sunflower oil, butter, or cornstarch. "It’s simply cauliflower and salt. Cauliflower is also an excellent source of fiber, which helps add bulk and volume to dishes, making it a great alternative to carb-heavy meals like fried rice," Zuckerbrot adds.

5. Roasted Seaweed Snack

"These are sweet, salty, and crunchy—perfect for satisfying a craving with just 30 calories per pack," say The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT. "They’re a great way to get a little iodine, a nutrient many people surprisingly lack. Seaweed also has sulfated polysaccharides, which help support your microbiome by encouraging the growth of 'good' bacteria in your gut. And at only $3.49, they're much more affordable than other brands, which typically cost $5.50 to $5.99."

6. Organic Walnut Halves

While almonds often steal the spotlight, The Nutrition Twins believe walnuts are just as beneficial. "They provide a good amount of antioxidants and are one of the few foods that offer the plant-based form of omega-3 fats, which may help lower the risk of heart disease," they explain. "Trader Joe's Organic Walnut Halves come in whole pieces, and the packaging is designed to keep them intact, unlike other brands where many are broken into smaller bits."

7. Creamy Spinach & Artichoke Dip

"This makes for a satisfying and hearty meal when paired with baby carrots or whole-grain crackers," says Rachel Paul, Ph.D., RD. "I often recommend keeping one in the office freezer for a quick meal on busy days."

8. Avocado's Number Guacamole to Go

"We all adore avocados and guacamole, but it tends to brown quickly," Paul notes. "These individual guacamole servings are perfect for a quick breakfast or snack when paired with hard-boiled eggs or carrots." They also provide portion control, as avocado is rich in healthy fats but not particularly low in calories.

9. Steamed Lentils

"These steamed lentils help to reduce blood sugar, are low in calories, and provide a significant amount of folate and magnesium, which support heart health," says Jessica Mantell, MS, LDN, CNS, a nutritionist based in Miami. "Additionally, they offer a good amount of insoluble fiber, which aids in digestive health."

10. Cruciferous Crunch Collection

"This blend of cruciferous vegetables is rich in fiber, helping you stay fuller for a longer period," explains Mantell. "It also plays a significant role in reducing inflammation and lowering the chances of cancer by safeguarding cells from DNA damage."

11. Nutritional Yeast

Nutritional yeast isn't just for vegans looking for a cheese substitute. "It's an excellent source of B vitamins, a complete protein, packed with fiber, and low in fat," Mantell shares. You can sprinkle it on everything from sandwiches and proteins to pizza, offering a cheesy taste without the extra calories or fat.

12. Oils

"Every kitchen needs reliable and affordable oils for quick and casual cooking," says Serena Poon, a chef, nutritionist, and reiki master. "Trader Joe's offers a variety of organic and premium oils at budget-friendly prices," she adds. They provide options from olive oil (ideal for dressings) to coconut and avocado oils, perfect for high-heat cooking due to their high smoke points. Many of these oils also come in convenient spray cans, perfect for portion control."

13. Organic Sprouted Tricolor Quinoa

"One of my top picks at Trader Joe's is their Organic Sprouted Tricolor Quinoa," shares Poon. "I appreciate that the quinoa comes sprouted, and it's priced at just $2.99 for an 8-ounce bag." The sprouting process not only boosts the quinoa's nutrient profile, but it also makes it easier to digest.

14. Minced, Peeled, or Frozen Garlic

"Garlic is widely recognized as an anti-inflammatory food due to its rich allicin content. It also supports heart health and is beneficial for lowering both blood pressure and cholesterol," says Tanya Freirich, MS, RD, CDN, CDCES. "These pre-prepared garlic options simplify meal prep and speed up cooking. You can quickly sauté the garlic with onions to add a burst of flavor to any protein, vegetable, or grain dish."

15. Everything but the Bagel Sesame Seasoning Mix

"This seasoning can enhance virtually anything," says Silverman. "Sprinkle it on your favorite veggies, add it to your eggs, or blend it into a tuna salad for an extra burst of flavor. One of my go-to snacks is fresh summer tomatoes, half an avocado, and a sprinkle of Everything but the Bagel Seasoning."

16. Frozen Veggie Noodles

Paul suggests, "Generally, I strongly advise purchasing pre-zoodled vegetables rather than preparing them yourself. The frozen varieties from Trader Joe's are far superior to any fresh ones I've tried—they keep well in the freezer for months and offer great versatility." Check out the frozen section for options like spaghetti squash, zucchini, and carrot spirals.

17. 21 Seasoning Salute

Ilana Lichter, MSRD, CDN, often recommends this seasoning to her patients. She says, "It's a flavorful mix of spices without any added salt, and it's reasonably priced. You can add it to nearly anything, from fish to chicken or veggies."

18. Organic Three Grain Tempeh

According to Lichter, "Whether you're enjoying it on its own or mixing it with your favorite vegetables and seasoning it, this tempeh offers a fantastic protein choice for everyone. It's delicious and budget-friendly."

19. Jicama Sticks

Freirich explains, "Jicama is not commonly found at most grocery stores, and peeling and chopping it is even more challenging. These crunchy and refreshing sticks are delicious with guacamole, or you can add some lime and chili powder for a spicy twist." She also notes that they are low in calories and a great source of vitamin C and fiber (12 grams), which helps keep you full for longer.

Trader Joe's also offers Jicama Wraps (thin slices of jicama), a tasty and healthy alternative to tortillas.