Whether you’re new to the Mediterranean diet or just looking to stock up on nutrient-packed pantry and fridge staples, Trader Joe’s is an underrated goldmine. From heart-healthy fats and omega-3-rich fish to fiber-filled legumes and antioxidant-packed fruits, here are 10 top picks that make Mediterranean-style eating not just easy—but delicious.
1. Trader Joe’s Greek Nonfat Yogurt $2.99/16 oz
Thick, tangy, and protein-packed, this Greek yogurt is a Mediterranean diet staple perfect for breakfast, snacks, or as a sour cream substitute.
Review
Creamy without the calories, this yogurt works as a base for parfaits or savory dips. It’s one of the best values for clean, high-protein dairy.
Nutritional Facts
- Calories 110
- Fat 0g
- Carbohydrates 7g
- Sodium 75mg
- Dietary Fiber 0g
- Sugar 5g
- Protein 17g
Ingredients
- Grade A Pasteurized Skim Milk, Live Active Cultures (Bifidobacterium, Lactobacillus Acidophilus, L. Bulgaricus, L. Paracasei, Streptococcus Thermophilus)
- Contains: Milk
Preparation Instructions
Serve chilled. Use in smoothies, salad dressings, or top with nuts and berries.
2. Organic English Cucumber $2.49/each
Crisp and refreshing, this seedless cucumber is organically grown and ideal for salads, wraps, or as a crunchy dipper.
Review
Its mild, slightly sweet flavor and low-calorie content make it a hydration-boosting, crunchy go-to for any meal.
Nutritional Facts
- Calories 20
- Fat 0g
- Carbohydrates 4g
- Sodium 2mg
- Dietary Fiber 1g
- Sugar 2g
- Protein 1g
Ingredients
Organic English cucumber
Preparation Instructions
Wash and slice. Enjoy raw, pickled, or tossed into Greek salads.
3. Trader Joe’s Organic Crumbled Feta Cheese $3.49/6 oz
Made from sheep’s milk and cow’s milk, this tangy feta brings creamy texture and Mediterranean flavor to anything it touches.
Review
Perfectly salty with a crumbly bite—sprinkle over salads or roasted vegetables for an instant flavor boost.
Nutritional Facts
- Calories 70
- Fat 6g
- Carbohydrates 3g
- Sodium 270mg
- Dietary Fiber 1g
- Sugar 0g
- Protein 4g
Ingredients
- Organic Feta Cheese (Pasteurized Organic Cow’s Milk, Salt, Cheese Cultures, Microbial Enzyme, Animal Enzyme), Cellulose Powder (Anti-Caking Agent)
- Contains: Milk
Preparation Instructions
Serve chilled or crumble over warm dishes for creamy melt-in bites.
4. Trader Joe’s Mediterranean-Style Hummus $4.29/16 oz
Silky and savory, this hummus blends chickpeas, tahini, and olive oil with garlic and spices.
Review
Its rich, creamy texture and clean ingredients make it a superior dip or sandwich spread.
Nutritional Facts
- Calories 70
- Fat 6g
- Carbohydrates 3g
- Sodium 120mg
- Dietary Fiber 1g
- Sugar 0g
- Protein 2g
Ingredients
- Garbanzo Beans (Garbanzo Beans, Water, Salt), Tahini (Pureed Sesame Seeds), Canola Oil, Water, Garlic (Garlic, Citric Acid), Lemon Juice Concentrate, Cultured Dextrose (to Preserve), Salt, Pine Nuts, Acid Blend (Phosphoric Acid, Acetic Acid, Water), Malic Acid (Acidifier), Spices, Olive Oil, Dehydrated Red Bell Pepper, Paprika (Paprika, Rosemary Extract)
- Contains: Pine Nuts
Preparation Instructions
Serve with raw veggies, spread on pita, or dollop onto grain bowls.
5. Trader Joe’s Organic Freeze-Dried Berry Medley $3.99/1.2 oz
This medley includes strawberries, blueberries, and raspberries—freeze-dried to preserve nutrients and intense flavor.
Review
Crispy, sweet, and antioxidant-rich, it’s a snackable superfood that pairs perfectly with yogurt or oatmeal.
Nutritional Facts
- Calories 120
- Fat 0g
- Carbohydrates 29g
- Sodium 0mg
- Dietary Fiber 2g
- Sugar 12g
- Protein 2g
Ingredients
Organic Strawberries, Organic Blueberries, Organic Raspberries
Preparation Instructions
Eat as-is, stir into cereal, or crush and use as a smoothie topper.
6. Trader Joe’s Premium Extra-Virgin Olive Oil $12.49/32 fl oz
Cold-pressed and full-bodied, this EVOO is rich in healthy fats and flavor-enhancing power.
Review
A pantry essential—perfect for drizzling, sautéing, or whisking into vinaigrettes.
Nutritional Facts
- Calories 130
- Fat 14g
- Carbohydrates 0g
- Sodium 0mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 0g
Ingredients
Extra Virgin Olive Oil
Preparation Instructions
Use for cooking, dressing, or finishing roasted vegetables and meats.
7. Dry Roasted & Salted Pistachios $6.99/1 lb
These protein-rich nuts are roasted without oil and lightly salted for peak snackability.
Review
Crunchy and satisfying—perfect for heart-healthy snacking or salad toppings.
Nutritional Facts
- Calories 170
- Fat 13g
- Carbohydrates 9g
- Sodium 115mg
- Dietary Fiber 3g
- Sugar 2g
- Protein 6g
Ingredients
Pistachios, Salt
Preparation Instructions
Enjoy straight from the bag or sprinkle over dishes for texture.
8. Trader Joe’s Steamed Lentils $3.29/17.63 oz
Ready to eat and packed with plant-based protein, these steamed lentils are vacuum-sealed for freshness.
Review
Earthy and tender, these lentils are a game-changer for meal prep or quick lunches.
Nutritional Facts
- Calories 120
- Fat 0.5g
- Carbohydrates 21g
- Sodium 230mg
- Dietary Fiber 6g
- Sugar 0g
- Protein 10g
Ingredients
- Lentils, Salt, Essential Oils (Cloves, Laurel, Thyme, Pepper, and Garlic)
- Contains: Traces of Wheat (from Lentils)
Preparation Instructions
Serve cold in salads, heat in soups, or toss with herbs and olive oil.
9. Trader Joe’s Organic Garbanzo Beans $1.19/15.5 oz
Also known as chickpeas, these legumes are essential for hummus, stews, or grain bowls.
Review
Versatile and affordable—great for everything from roasting to blending.
Nutritional Facts
- Calories 110
- Fat 2g
- Carbohydrates 17g
- Sodium 130mg
- Dietary Fiber 5g
- Sugar <1g
- Protein 6g
Ingredients
Organic Garbanzo Beans, Water, Sea Salt
Preparation Instructions
Drain, rinse, and use in curries, salads, or mash into veggie patties.
10. Fresh Atlantic Salmon Boneless Skinless Fillet $9.99/1 lb
Rich in omega-3s, this salmon fillet is fresh, mild, and easy to cook.
Review
Perfectly flaky when baked or grilled—this is a must-have for any Mediterranean plate.
Nutritional Facts
- Calories 210
- Fat 13g
- Carbohydrates 0g
- Sodium 60mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 23g
Ingredients
Atlantic Salmon
Preparation Instructions
Season with herbs and lemon; bake at 375°F for 15 minutes or pan-sear.
Final Thoughts
Trader Joe’s makes following the Mediterranean diet not just accessible—but enjoyable. With a wide range of heart-healthy, antioxidant-rich, and fiber-packed foods, you can build satisfying meals without breaking your budget. Whether you’re prepping a Greek salad, assembling a mezze platter, or tossing together a quick lentil bowl, these 10 TJ’s picks are smart staples to have on hand. Clean eating just got a whole lot easier—and tastier.
