Trader Joe’s frozen food aisle is a goldmine for quick, delicious meals that don’t break the bank. With prices under $5, these heat-and-eat options are perfect for busy lunches, lazy dinners, or budget-friendly meal planning. We’ve rounded up 10 of the best frozen meals from Trader Joe’s that deliver flavor, convenience, and serious value.
Butter Chicken with Basmati Rice $4.49/12.5 oz
A creamy tomato-based butter chicken paired with fluffy basmati rice. This Indian-inspired meal is rich, savory, and satisfying.
Nutritional Facts
- Calories 400
- Total Fat 13g
- Carbs 49g
- Sodium 640mg
- Dietary Fiber 2g
- Sugar 3g
- Protein 24g
Ingredients
- Chicken and sauce (cooked chicken, water, whipping cream [cream, milk], concentrated crushed tomatoes, onion, canola oil, garlic, ginger, butter [cream, salt], salt, spices, cane sugar, citric acid [acidulant], paprika, turmeric); cooked basmati rice (water, rice, canola oil).
- Contains milk.
Preparation Instructions
Microwave on high for 4–5 minutes or until heated through. Stir and serve.
Vegetable Biryani with Vegetable Dumplings $2.99/10 oz
A fragrant rice dish loaded with spiced vegetables and tender veggie dumplings, this biryani is a vegetarian standout.
Nutritional Facts
- Calories 210
- Total Fat 6g
- Carbs 36g
- Sodium 690mg
- Dietary Fiber 6g
- Sugar 3g
- Protein 5g
Ingredients
- Cooked basmati rice (water, basmati rice), onions, whole wheat flour, green peas, cabbage, red bell peppers, lima beans, canola and/or sunflower oil, cauliflower, carrots, spices, garlic, salt, sugar, raisins, cashews, cilantro, green chili, citric acid (acidulant), turmeric (spice and color), sodium bicarbonate, mint.
- Contains wheat, cashew.
Preparation Instructions
Microwave for 4–5 minutes, stirring halfway. Let sit for 1 minute before serving.
Spicy Peanutty Noodle Bowl with Chicken $3.49/10.8 oz
Rice noodles tossed in a spicy, creamy peanut sauce with tender chicken and veggies—it’s like takeout without the price tag.
Nutritional Facts
- Calories 500
- Total Fat 23g
- Carbs 55g
- Sodium 820mg
- Dietary Fiber 4g
- Sugar 15g
- Protein 19g
Ingredients
- Cooked Asian style noodles (Asian style noodles [unbleached enriched flour {wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid}, water, potassium carbonate, wheat gluten], water, canola oil), bok choy, ground chicken, water, carrots, green onions, brown sugar, peanut butter (peanuts), tamari soy sauce (water, soybeans, salt, ethyl alcohol [to preserve]), roasted peanuts*, tahini (sesame), hoisin sauce (brown sugar, water, red miso [water, soybeans, rice, salt, ethyl alcohol {to preserve}], molasses, tamari soy sauce [water, soybeans, salt, ethyl alcohol {to preserve}], apple cider vinegar, garlic puree [garlic, water, citric acid {acidifier}], ginger puree [ginger, water, salt, citric acid {acidifier}], plum juice concentrate, spice, arrowroot powder, yeast), garlic puree (garlic, water), chicken broth, salted mirin (sake [water, rice, koji starter culture {aspergillus oryzae}], cane sugar, water, salt, yeast extract), distilled white vinegar, canola oil, chicken fat, sesame oil, seasoned rice vinegar (water, sweet rice, wheat bran, sugar, salt), cornstarch, salt, spices (ginger, star anise, fennel seed, cinnamon), crushed chili peppers, yeast extract (autolyzed yeast extract, salt), paprika oleoresin (color), Szechuan pepper.
- Contains soy, sesame, wheat, peanut.
- *Roasted peanuts may contain almond, Brazil nut, cashew, coconut, hazelnut, macadamia nut, pecan, pine nut, pistachio, walnut.
Preparation Instructions
Microwave covered for 4–5 minutes. Stir well before eating.
Asian Style Vegetables with Stir Fry Sauce $3.99/16 oz
A frozen veggie medley featuring edamame, broccoli, and bell peppers with a sweet-savory stir-fry sauce. Great as a side or entrée with rice.
Nutritional Facts
- Calories 60
- Total Fat 0g
- Carbs 12g
- Sodium 430mg
- Dietary Fiber 2g
- Sugar 7g
- Protein 3g
Ingredients
- Vegetables (sugar snap peas, broccoli, baby corn, green beans, water chestnuts, red bell peppers, carrots, black fungus [mushroom]); sauce (soy sauce [water, soybeans, wheat, salt], sugar, water, hoisin sauce [sugar, water, sweet potato, salt, modified cornstarch, soybeans, spices, sesame seeds, wheat flour, garlic, chili pepper, acetic acid], modified cornstarch, sherry wine, contains 2% or less of caramel color, dehydrated onion, dehydrated garlic, xanthan gum, spices).
- Contains soy, sesame, wheat.
Preparation Instructions
Sauté in a pan for 5–7 minutes or microwave for 4–5 minutes.
Chicken Tikka Masala $4.49/8.5 oz
A longtime Trader Joe’s fan favorite—tender chicken in a creamy, spiced tomato sauce with cumin-scented rice.
Nutritional Facts
- Calories 360
- Total Fat 14g
- Carbs 39g
- Sodium 580mg
- Dietary Fiber 1g
- Sugar 6g
- Protein 21g
Ingredients
- Chicken tikka (chicken breast, onions, whole peeled tomatoes, water, tomato juice, canola oil, cultured pasteurized milk, cream, nonfat dry milk, proprietary spices with affidavit, garlic, cashews, salt, butter, potato starch, not an added sugar, tapioca starch, citric acid, oleoresin of paprika, clarified butter, fenugreek leaves, cilantro, turmeric, vinegar, mango powder); cumin rice (water, rice, canola oil, clarified butter, cumin seeds).
Preparation Instructions
Microwave for 4–5 minutes. Stir and serve hot.
Japanese Style Fried Rice $3.99/16 oz
A flavorful mix of fried rice, edamame, tofu, and seaweed, this is a vegetarian-friendly take on Japanese-style comfort food.
Nutritional Facts
- Calories 340
- Total Fat 7g
- Carbs 58g
- Sodium 680mg
- Dietary Fiber 3g
- Sugar 5g
- Protein 9g
Ingredients
- Rice, water, edamame soybeans, soy sauce (water, soybeans, wheat, salt), sweet cooking rice wine (water, mirin [water, rice, alcohol, salt, koji {aspergillus oryzae}], sugar, lactic acid), carrot, deep fried tofu (water, soybeans, canola oil and/or soybean oil, calcium chloride), canola oil, contains 1% or less of sake (water, rice, koji [aspergillus oryzae], salt), sugar, hijiki seaweed, sesame oil.
- Contains soy, sesame, wheat.
Preparation Instructions
Stir-fry in a skillet for 5–6 minutes or microwave for 4–5 minutes.
Korean Beefless Bulgogi $4.99/10 oz
Plant-based and packed with sweet and savory bulgogi flavor, this vegan meal is shockingly meaty in taste and texture.
Nutritional Facts
- Calories 230
- Total Fat 11g
- Carbs 15g
- Sodium 580mg
- Dietary Fiber 5g
- Sugar 6g
- Protein 16g
Ingredients
- Water, sauce (sugar, water, soy sauce [water, soybeans, wheat, salt], pear puree, onion, garlic, apple puree, caramelized sugar syrup [sugar, water], modified cornstarch, ginger, green onion extract [water, green onions, maltodextrin, salt, pectinase], dextrin, black pepper, guar gum, xanthan gum), textured soy protein (soy protein isolate, rice flour, wheat gluten, cocoa powder), soybean oil.
- Contains soy, wheat.
Preparation Instructions
Sauté on medium-high heat for 5–6 minutes. Serve with rice or noodles.
Chicken Gyoza Potstickers $3.99/16 oz
These crispy-bottomed chicken dumplings are savory, juicy, and a freezer staple for good reason.
Nutritional Facts
- Calories 130
- Total Fat 2.0g
- Carbs 20g
- Sodium 250mg
- Dietary Fiber 1g
- Sugar 1g
- Protein 7g
Ingredients
- Boneless skinless chicken leg meat, unbleached enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), cabbage, water, onion, tapioca starch, soy sauce (water, soybean, wheat, salt, alcohol), sesame oil, salt, cane sugar, ginger powder, soybean oil, chopped garlic, white pepper, black pepper.
- Contains soy, sesame, wheat.
Preparation Instructions
Pan-fry with oil and water for crispy bottoms or steam/microwave for a softer texture.
Spaghetti Carbonara $4.29/16 oz
A creamy, bacon-studded pasta with a rich egg and cheese sauce. Comfort food made easy.
Nutritional Facts
- Calories 280
- Total Fat 14g
- Carbs 26g
- Sodium 670mg
- Dietary Fiber 2g
- Sugar 4g
- Protein 11g
Ingredients
- Partially cooked spaghetti (water, durum wheat semolina, salt. May contain soy), water, cream, uncured pancetta, no nitrites or nitrates added* (pork, sea salt, salt), skim milk powder, butter (cream), hard grating cheese (milk, salt, animal rennet, egg white lysozyme), Grana Padano cheese (milk, salt, animal rennet, egg lysozyme), cornstarch, Pecorino Romano cheese (pasteurized sheep’s milk, salt, lactic acid starter culture, animal rennet), egg, salt, nutmeg, white pepper.
- *Except for those naturally occurring in salt.
- Contains milk, egg, wheat. May contain soy.
Preparation Instructions
Microwave for 4–5 minutes. Stir and enjoy.
Thai Vegetable Gyoza $4.79/16 oz
Stuffed with cabbage, carrots, and tofu, these meatless dumplings are flavorful and versatile—perfect steamed, pan-fried, or air-fried.
Nutritional Facts
- Calories 160
- Total Fat 4.5g
- Carbs 25g
- Sodium 300mg
- Dietary Fiber 2g
- Sugar 2g
- Protein 3g
Ingredients
- Filling: White cabbage, carrot, chive, white radish, green onion, onion, ginger, garlic, soy sauce (soybeans, wheat, salt, alcohol, water), wheat flour, wheat starch, corn flour, soybean oil, sesame oil, sugar, salt, pepper, vegetable powder (onion, cabbage, carrot, spring onion, maltodextrin [corn], salt);
- Dough: Unbleached wheat flour, tapioca starch, water, palm oil.
- Contains soy, wheat, sesame.
Preparation Instructions
Pan-fry with water and cover to steam, or microwave for a quick fix.
Final Thoughts
Whether you’re feeding yourself on a tight budget or looking for flavorful shortcuts, these under-$5 Trader Joe’s frozen meals deliver big taste in just minutes. Keep a few stocked in your freezer—you’ll thank yourself later.
