How to Make Healthy Trader Joe’s Meals

If you're looking for healthy meal ideas that won't break the bank, look no further than your local Trader Joe's. With a few simple ingredients, you can whip up delicious and nutritious meals that will leave you feeling satisfied. Here's my 5-step process for creating quick and healthy Trader Joe's meals.

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Start by Deciding on a Flavor Profile

The first step to creating a healthy Trader Joe’s meal is to do a vibe check - what are you in the mood for? Deciding on a specific flavor profile or cuisine to start with helps streamline putting your meals together.  If you're not sure, think about your favorite take-out orders!

I usually gravitate towards Mexican and Italian cuisines, but my husband really enjoys Chinese and American food! Our dinners tend to be a rotation of dishes through those cuisines.

Here are a few of our favorite cuisines to get you started:

• Mexican

• Italian

• Chinese

• Japanese

• Thai

• Vietnamese

• Indian

• French

• Spanish

And of course, there are plenty of other cuisines to choose from - these are just a few suggestions!

Once you've got your flavor profile in mind, it's time to start stocking up on ingredients to make your healthy Trader Joe’s meals!

Choose a Protein - Chicken, Fish, Tofu, Etc

The second step for creating a healthy Trader Joe’s meal is to choose a protein. Protein is an important part of any healthy dinner. It helps you feel full and satisfied after eating, and it plays a key role in building and maintaining muscle mass. Making protein-rich foods the centerpiece of your meal is important to make sure you're getting the nutrients your body needs.

With your chosen flavor profile in mind, choose a protein. Some good protein-rich foods to center your meals around include chicken, fish, beef, pork, lamb, shrimp, crab, lobster, eggs, and tofu.

Trader Joe’s has a ton of healthy protein options in the refrigerated section and freezer section for you to choose from!

Trader Joe’s Grilled Chicken Breast: 3 oz (86g) = 120 calories 0C/1.5F/26P

This grilled chicken breast is a must on your list! It comes already cooked, so all the hard work of cooking is already done. Simply heat or use the grilled chicken cold and top your salads!

Choose a Healthy Carbohydrate - Brown Rice, Quinoa, Sweet Potatoes, Etc.

The third step for creating a healthy Trader Joe’s meal is to choose a starchy carb. Carbs are an important part of a healthy diet. Not only do they provide energy and nutrients, but they also play a key role in weight management. When you're trying to lose weight, it's important to still eat carbs to help you reach your goals.

Some good examples of healthy carbs include rice, quinoa, sweet potatoes, and whole-wheat pasta. Look in both the pantry section and the freezer section for healthy Trader Joe’s carbohydrate options.

Steamed Lentils 1/2 cup (100g) = 120 calories 10P/21C/0.5F

Lentils are a protein and fiber-packed legume, and having them pre-cooked like this makes them easier to use! Toss them cold on a salad, or microwave to heat and add as a protein-packed side dish to a meal!

Add in Some Vegetables - Broccoli, Peppers, Carrots, Etc.

The fourth step for creating a healthy Trader Joe’s healthy is to add some vegetables. Eating vegetables is important because they provide essential nutrients that the body needs to function properly. Vegetables are high in fiber, vitamins, and minerals. Vitamins and minerals are necessary for the body's defense against disease.

While fresh vegetables are available at Trader Joe’s, don’t discount their canned goods and freezer section! Canned and frozen vegetables are just as nutritious as fresh vegetables and are often more affordable!

Broccoli & Cauliflower Sauté Kit 1 Cup (121g) = 180 calories 4P/10C/15F
These saute kits are great for a quick meal. Prepare according to the directions and add a protein like chicken or salmon for a complete veggie-packed meal!

Top It off With a Delicious Sauce or Seasoning - Pesto, Teriyaki Sauce, Chili Powder, Etc.

The last step to creating a healthy Trader Joe’s meal is to add some flavor! It's important to round out your meal by flavoring it with sauces and seasonings. Healthy food should taste good! A well-stocked condiment shelf or spice rack can turn boring chicken breast and rice into a number of different, flavorful meals! This is a great way to add flavor and variety to your meals.

Some of our favorite sauces and seasonings include pesto, teriyaki sauce, chili powder, cumin, and garlic.

Enjoy your healthy Trader Joe’s meal!

Trader Joes Salad Dressings

Think outside the salad with these! Use them to dress up sautéed veggies, use them as a dipping sauce on snack plates, or use them as a marinade to season your proteins!

3 Quick and Healthy Trader Joe’s Meals Under $15

Trader Joe's is the ultimate one-stop-shop for quick, healthy, and affordable meals. With so many delicious options to choose from, it can be tough to narrow it down to just three. But we did it! Here are our favorite healthy Trader Joe's meals under $15.

Trader Joe’s Skillet Chicken and Lemon Garlic Brussel Sprouts

This meal tastes much fancier than the time it took to prepare. The spices in the Shawarma chicken play off of the lemon-y Brussel sprouts well. Round it out by serving the skillet meal over a bed of hearty brown rice to make this meal more satiating!

What you’ll need:

• Trader Joe’s Brussel Sprouts Sauté Kit - $4.99

  The Trader Joe's Brussel Sprout Saute Kit makes prepping delicious vegetables easy and affordable. The kit comes with a healthy portion of Brussel sprouts, along with a lemon garlic vinaigrette, chopped hazelnuts, and shaved parmesan cheese! This can be found in the refrigerated section.

• Trader Joe’s Shawarma Chicken - ~$7

  Shawarma chicken is traditionally a Middle Eastern dish made from seasoned meat that is roasted on a spit. This chicken is seasoned with cumin, paprika, and allspice. It's a Trader Joe's cult-favorite for sure. Normally, the warm spices of shawarma are paired with bright and tangy yogurt to balance, but today we are pairing it with the lemon for the Brussel sprouts for a magical combination. This can be found in the refrigerated section.

• Trader Joe’s Brown Rice - $2.99

  Brown rice is a healthy carbohydrate that provides essential nutrients to the body. It is a good source of fiber, vitamins, and minerals. It is also more toothsome than white rice and will be able to hold up to the other components of this dish! I love having this frozen rice on hand to pair with protein and veg for an easy meal in minutes! This can be found in the freezer section.

To prepare this dish:

Take your hazelnuts from the saute kit and toast them according to the directions on the bag. Remove your hazelnuts from your saute pan, and set them aside. Add your shawarma chicken to the pan. Once your chicken is cooked through, pull it from the pan and chop it into bite-sized pieces. 

Finish cooking your Brussel sprouts saute kit according to the directions on the package. When the Brussel sprouts are done, put the rice in the microwave and cook according to the directions on the package. Add the chicken back to the pan with the Brussel sprouts. 

To serve, spoon the skillet chicken and Brussel mixture over a serving of brown rice and top with the parmesan and hazelnuts!

Trader Joe’s Sheet Pan Italian Sausage and Peppers with Cauliflower Gnocchi

This dish is healthy, filling, and flavorful. The sausage provides protein, while the peppers, onions, and cauliflower gnocchi offer fiber and vitamins. This dish is a great way to get in your daily vegetables!

What you’ll need:

• Trader Joe’s Cauliflower Gnocchi - $2.79

  While I'm not typically a fan of cauliflower-ing everything in sight for the sake of health, you can't deny that these little pillows pack a punch of fiber! At 6g per serving, that's a huge boost over the 2g typically found in potato gnocchi. These are a healthy Trader Joe’s staple for many people and can be found in the freezer section.

• Trader Joe’s Fire Roasted Peppers and Onions - $3.49

  Bell peppers are a good source of vitamin C, while onions are a good source of dietary fiber, potassium, and vitamin C. Having them pre-cut for you means no crying while cutting onions! And they're fire-roasted for extra flavor. These are found in the freezer section.

• Trader Joe’s Spicy Italian Sausage - $5.99

  The Trader Joe's chicken sausages are a dream come true for the lazy cook. They're pre-cooked and high in protein, exactly what you'd want from a sausage. They come in a ton of different flavors and are the perfect staple for quick weeknight dinners, or easy-to-prep lunches!

To prepare this dish:

Start by preheating the oven to 425°F. After lining a half sheet pan with a Silpat or parchment paper, empty the frozen bag of peppers and onions in its center. Drizzle the vegetables with extra virgin olive oil, garlic salt (and paprika if you want!), then toss to coat evenly. 

Spread into an even layer then roast for 10 minutes. Cut your Italian sausages into fifths and add them to the pan, along with the bag of frozen cauliflower gnocchi. Combine with the peppers and spread back into an even layer. Bake for 20 more minutes, or until gnocchi are golden brown and sausages and vegetables are warmed through, stirring halfway through.

Trader Joe’s Chicken Elote Bowls

These healthy bowls are inspired by Mexican street food, elote. Elote is a cob of grilled corn that is typically covered in mayo, cotija cheese, and chili powder and it is divine! This recipe takes the same flavors and adds in more protein and fiber turning this favorite snack into a well-rounded meal.

What you’ll need:

• Trader Joe’s Mexican Style Roasted Corn - $3.29

  Corn is a healthy carbohydrate that provides essential nutrients to the body. It is a good source of fiber, vitamins, and minerals. This Trader Joe’s Mexican-style corn comes roasted, seasoned, and mixed with cojita cheese as in the traditional elote street corn style! This can be found in the freezer section.

• Trader Joe’s Pollo Asado ~$7

  These chicken breasts come pre-marinated so all you have to do is cook and eat! Chicken is high in protein and low in fat, making it a healthy and delicious option to add to your healthy Trader Joe’s meals. You can find this chicken in the refrigerated section.

• Trader Joe’s Black Beans - $.99

  Black beans are a healthy, affordable, and accessible source of fiber. They are also a good source of protein, magnesium, and potassium. I love adding beans to meals where I can, they're incredibly nutritious for how cheap they are! You can find these in the canned food aisle.

• Trader Joe’s Fully Cooked Quinoa - $3.99

  Quinoa is a protein-filled grain that contains all of the essential amino acids. It's also high in fiber, magnesium, and phosphorus. The Trader Joe’s quinoa is fully cooked and only needs to be reheated, making it a quick and easy way to add protein to this bowl! The microwaveable packets of quinoa can be found in the freezer section.

To prepare this dish:

Start by cooking your chicken breast. You can grill, pan-fry, bake, or my favorite - air fry! While your chicken is cooking, heat up your quinoa according to the package directions. 

Drain and rinse your beans and combine them with your corn in a microwave-safe bowl. Heat your corn and beans in the microwave, draining any extra liquid from the mixture. When the chicken is cooked, you are ready to layer the quinoa, chicken, and bean and corn mixture together into an elote bowl!

Conclusion

Trader Joe's is a great place to get healthy and affordable ingredients to make quick and easy meals! Their frozen section has a lot of healthy and pre-cut options, while their refrigerated and canned food sections have a variety of healthy foods to choose from. By using just a few affordable ingredients, you can make quick, delicious, and healthy Trader Joe’s meals that are perfect for busy weeknights or easy-to-prep lunches!

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