Trader Joe’s isn’t just for quirky snacks and cult-favorite frozen meals—it’s also stocked with protein-packed, nutrient-rich items perfect for clean eating or light meals on the go. From creamy cottage cheese to hearty soups and grab-and-go salads, here are 12 Trader Joe’s finds that are flavorful, filling, and smart choices for any time of day.
1. Greek Salad $5.99/10 oz
This ready-to-eat salad includes crisp lettuce, tomatoes, cucumbers, kalamata olives, red onions, and feta cheese with a zesty vinaigrette.
Nutritional Facts
- Calories: 220
- Fat: 18g
- Carbs: 10g
- Sodium: 540mg
- Dietary Fiber: 3g
- Sugar: 4g
- Protein: 6g
Ingredients
Romaine lettuce, tomatoes, cucumbers, red onions, kalamata olives, feta cheese, olive oil vinaigrette (olive oil, vinegar, mustard, herbs, salt).
Preparation Instructions
Remove lid, pour dressing over salad, toss, and enjoy chilled.
2. Raw Almonds $4.49/1 lb
These unroasted, unsalted almonds are packed with healthy fats and protein—great for snacking or adding to yogurt or oatmeal.
Nutritional Facts
- Calories: 170
- Fat: 15g
- Carbs: 6g
- Sodium: 0mg
- Dietary Fiber: 4g
- Sugar: 1g
- Protein: 6g
Ingredients
Raw almonds.
Preparation Instructions
Ready to eat—store in a cool, dry place or refrigerate for extended freshness.
3. Chicken Fajitas $6.99/16 oz
Pre-cooked, seasoned chicken breast strips with bell peppers and onions—perfect for tossing in a tortilla or over rice.
Nutritional Facts
- Calories: 150
- Fat: 5g
- Carbs: 4g
- Sodium: 550mg
- Dietary Fiber: 1g
- Sugar: 2g
- Protein: 22g
Ingredients
Chicken breast, red and green bell peppers, onions, canola oil, chili powder, paprika, garlic, salt.
Preparation Instructions
Heat in skillet over medium heat for 5–7 minutes or microwave on high for 2 minutes.
4. Mozzarella and Tomato Salad $4.79/8 oz
Fresh mozzarella balls, grape tomatoes, and basil with a balsamic glaze—this salad is light, flavorful, and picnic-ready.
Nutritional Facts
- Calories: 250
- Fat: 20g
- Carbs: 6g
- Sodium: 380mg
- Dietary Fiber: 1g
- Sugar: 4g
- Protein: 11g
Ingredients
Mozzarella, grape tomatoes, olive oil, balsamic vinegar, basil, salt, pepper.
Preparation Instructions
Shake container gently to distribute dressing. Enjoy chilled.
5. Kettle Cooked Chicken Soup $4.99/24 oz
This slow-simmered soup is loaded with chicken, carrots, celery, and herbs in a savory broth—comfort food at its healthiest.
Nutritional Facts
- Calories: 100
- Fat: 2.5g
- Carbs: 6g
- Sodium: 610mg
- Dietary Fiber: 22g
- Sugar: 2g
- Protein: 13g
Ingredients
Chicken stock (water, chicken, onions, celery, carrots, sea salt, garlic, parsley, white pepper, dried thyme, bay leaves, dried marjoram), chicken meat, onions, carrots, celery, sea salt, chicken fat, dried thyme, bay leaves, black pepper.
Preparation Instructions
Heat on stovetop until simmering or microwave for 2–3 minutes.
6. Truffle Marcona Almonds $5.99/6 oz
These luxurious Spanish almonds are tossed in earthy truffle oil and sea salt—decadent, yet nutritious.
Nutritional Facts
- Calories: 180
- Fat: 17g
- Carbs: 3g
- Sodium: 120mg
- Dietary Fiber: 2g
- Sugar: 1g
- Protein: 5g
Ingredients
Marcona almonds, truffle oil, sea salt.
Preparation Instructions
Serve as-is or add to cheese boards and salads.
7. Hard Boiled Eggs $3.69/6 count
Pre-peeled and perfectly cooked, these eggs are ready for snacking, slicing, or adding to salads.
Nutritional Facts
- Calories: 70
- Fat: 5g
- Carbs: 0g
- Sodium: 65mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 6g
Ingredients
Hard boiled eggs, citric acid (to maintain freshness).
Preparation Instructions
Ready to eat—enjoy chilled or warm gently.
8. Cottage Cheese $3.99/32 oz
A low-calorie, high-protein snack that’s creamy and versatile. Great with fruit, nuts, or savory mix-ins.
Nutritional Facts
- Calories: 110
- Fat: 5g
- Carbs: 5g
- Sodium: 320mg
- Dietary Fiber: 0g
- Sugar: 3g
- Protein: 12g
Ingredients
Cultured pasteurized nonfat milk, pasteurized milk, pasteurized cream, sea salt, stabilizer (nonfat milk, locust bean gum, agar), carbon dioxide (to maintain freshness).
Contains milk.
Preparation Instructions
Serve cold. Stir before eating.
9. Greek Nonfat Yogurt $2.99/16 oz
Thick, creamy, and unsweetened, this plain Greek yogurt is packed with protein and a blank canvas for toppings.
Nutritional Facts
- Calories: 110
- Fat: 0g
- Carbs: 6g
- 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 cold. Mix with fruit, honey, or granola.
10. Tuna Salad $4.99/7 oz
Classic deli-style tuna salad made with mayo and celery. Great for sandwiches or lettuce wraps.
Nutritional Facts
- Calories: 190
- Fat: 16g
- Carbs: 2g
- Sodium: 400mg
- Dietary Fiber: 0g
- Sugar: 1g
- Protein: 10g
Ingredients
Tuna, mayonnaise (soybean oil, egg yolk, vinegar), celery, salt, pepper.
Preparation Instructions
Serve chilled. Spread on bread or stuff into peppers or avocados.
11. Chicken Salad $5.49/10 oz
Made with white meat chicken, mayo, and grapes or cranberries for a slightly sweet crunch.
Nutritional Facts
- Calories: 200
- Fat: 14g
- Carbs: 4g
- Sodium: 420mg
- Dietary Fiber: 0g
- Sugar: 2g
- Protein: 13g
Ingredients
Chicken breast, mayonnaise, grapes or dried cranberries, celery, salt, pepper.
Preparation Instructions
Serve chilled. Great on crackers, wraps, or croissants.
12. Lobster Bisque $4.99/16 oz
A rich, creamy soup made with real lobster and sherry—surprisingly indulgent for an at-home meal.
Nutritional Facts
- Calories: 530
- Fat: 44g
- Carbs: 95g
- Sodium: 1690mg
- Dietary Fiber: 9g
- Sugar: 12g
- Protein: 11g
Ingredients
Lobster stock, lobster meat, heavy cream, tomato paste, sherry wine, butter, flour, spices.
Preparation Instructions
Microwave for 3 minutes or simmer on stovetop until hot.
Final Thought
Whether you’re aiming to fuel your day or just trying to eat a little cleaner, these Trader Joe’s picks are nutritious, delicious, and effortlessly convenient. Keep a few in your fridge or pantry and meal-prep just got easier.
