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The 12 Healthiest Trader Joe’s Frozen Foods for a Quick Meal

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Trader Joe’s freezer section is pretty legendary, thanks to the incredible selection and reasonable prices. But to find the healthiest frozen foods at TJ’s, you might need some hardcore help.

To be clear, we want to encourage cooking fresh meals whenever you can. But life gets busy, so why not have some nutritious options for breakfast or dinner in your freezer? That’s a great way to avoid skipping a meal in the morning, when time is at a premium—or to escape the lure of a takeout binge after a really hectic day at work.

RELATED: How to Do Sunday Prep for Healthy Meals All Week

There’s a few main things to watch for when buying frozen meals. As always, keep an eye out for high amounts of sodium and sugar; fillers, such as processed soy; and unhealthy preservatives. (Pro tip: Hardly any of TJ’s food has artificial preservatives. The exceptions, which the grocery chain clearly labels, are sulfur dioxide or potassium sorbate, used in some dried fruit.)

Beyond avoiding preservatives, Trader Joe’s is also better than many chains when it comes to using whole foods and lots of organic ingredients. To make it easier for you, we read lots of labels to find some of the store brand’s healthiest options. Feast your eyes on these 10 fast, delicious, healthy meal ideas—plus two dessert options (we couldn’t resist!).

Trader Joe’s Healthiest Frozen Foods

Shakshuka Starter


(Image: Trader Joe’s)

Nutrition facts: 3.5 g fat, 11 g carbs, 2 g protein, 340 mg sodium per half-package serving.

The easiest Middle Eastern-inspired breakfast you’ll ever make (cast iron skillet not included). With only 10 simple ingredients, many of them being herbs and spices, this peppery, tomato-based breakfast packs a flavorful punch while staying low on the sodium, with no trans fats. Just add your own eggs!

Eggwich Sandwich

Image of Trader Joe's Eggwich
(Image: Trader Joe’s)

Nutrition facts: 12 g fat, 3 g carbs, 16 g protein, 610 mg sodium per half-package serving.

Did someone say “eggs”? If they are key to your morning experience, we’ve found a great breakfast sammie for you. This breadless wonder combines turkey sausage with American cheese, and instead of a bun, two soft-yet-sturdy scrambled egg patties. The gluten- and grain-free result is higher in sodium but a low-carb, high-protein way to start your day and keep you going strong until lunch.

Riced Cauliflower Stir Fry

Trader Joe's healthiest frozen foods
(Image: Trader Joe’s)

Nutrition facts: 2 g fat, 7 g carbs, 2 g protein, 190 mg sodium per one-cup serving.

Cauliflower is all the rage, so you might be extra inclined to try this tasty mix. It starts with cauliflower crumbles, seasoned with tamari and sesame oil. Then it includes peas, corn, red bell peppers and spring onions. Add your own protein to the stir fry to complete the meal.

Cauliflower Gnocchi

A pack of Cauliflower Gnochi on a table. Plates and saucers with ready to eat cauliflower gnochi and a bottle of Pinot Grigio
(Image: Trader Joe’s)

Nutrition facts: 3 g fat, 22 g carbs, 2 g protein, 460 mg sodium per one-cup serving.

Sticking to the cauliflower groove, TJ’s offers this healthier take on gnocchi. Is there anything this tasty cruciferous vegetable can’t do? Its added ingredients include olive oil and sea salt, which bump up the sodium and carb quotient along with the flavor boost. But it’s also got an admirable 6 grams of fiber per serving.

Sweet Potato Gnocchi

Nutrition facts: 12 g fat, 27 g carbs, 5 g protein, 440 mg sodium per one-cup serving.

Because we love gnocchi, let’s check out this mini dumpling made with healthy sweet potatoes, plus milk, eggs and grana padano cheese. The dairy makes them more decadent, but you do get 3 grams of fiber per serving, not to mention the antioxidants found in sweet potatoes.

Cuban Style Citrus Garlic Bowl

A pack of Cuban Style Garlic
(Image: Trader Joe’s)

Nutrition facts: 18 g fat, 44 g carbs, 16 g protein, 540 mg sodium per bowl.

This all-in-one meal combines long grain rice and chicken-thigh meat. The fun pop of yellow color comes from turmeric, which has anti-inflammatory properties. Bell peppers, onions, plantains, black beans and cilantro round out this tasty dish.

Cedar Wrapped BBQ Sockeye Salmon Filet

Packed Wild Alaskan Sockeye Salmon
(Image: Trader Joe’s)

Nutrition facts: 4.5 g fat, 3 g carbs, 32 g protein, 370 mg sodium per one-cup serving.

Buying your omega-3-rich fish frozen guarantees that it will last longer, and it still offers all of the same nutrients you get from buying it fresh. This 6-ounce deboned filet of wild caught, Alaskan sockeye is rubbed with smoked sea salt and chipotle powder.

Wild Raw Argentinian Red Shrimp

Packed Wild Argentinian Shrimp
(Image: Trader Joe’s)

Nutrition facts: 0.5 g fat, 0 g carbs, 14 g protein, 320 mg sodium per six-shrimp serving.

As protein sources go, this little shrimp is a big boss. You get 14 grams of protein with zero carbs and near-zero fat. Need some tips on how to prepare it? You could just saute it and serve it over one of TJ’s other frozen dishes, like the cauliflower stir-fry. Or follow one of our shrimp-meal tips.

Turkey Burgers

Turkey Burgers on a wooden table with chips on the side
(Image: Trader Joe’s)

Nutrition facts: 10 g fat, 0 g carbs, 22 g protein, 280 mg sodium per burger.

Who says you can’t enjoy a burger? Yes, this turkey burger has a fair amount of fat (10 grams, with 2.5 g saturated fat). But this whole food is seasoned with only a modest amount of kosher salt plus rosemary extract, and of course it’s a great source of protein.

Quinoa Cowboy Veggie Burgers

Quinoa Cowboy Veggie Burgers
(Image: Trader Joe’s)

Nutrition facts: 8 g fat, 22 g carbs, 5 g protein, 310 mg sodium per burger.

Speaking of burgers, this inventive quinoa-and-black-bean burger is worth a yummy vegetarian option. It’s subtly spiced with roasted garlic, chili powder, cilantro and other flavors, all while delivering a healthy 4 grams of fiber (which you wouldn’t get in a meat burger).

Gone Bananas and Gone Berry Crazy

Trader Joe's healthiest frozen foods
(Image: Trader Joe’s)

The macronutrients for these frozen bananas and strawberries are nearly identical: 3.5 g fat, 15-16 g carbs, <1 g protein, 12 g sugar per serving.

This delish dessert comprises banana slices or strawberry halves, covered in Belgian dark chocolate and flash-frozen. That’s it! They’re a great option for satisfying that sweet tooth after dinner without going overboard, since they’re bite-sized. For variety, buy both packages and mix ’em together.

(Image: Shutterstock)

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