Looking to shed fat without sacrificing flavor? Trader Joe’s has an incredible lineup of products that support a leaner lifestyle—packed with protein, fiber, and nutrient-dense ingredients to help you burn fat and stay full longer. From low-cal frozen meals to smart pantry picks and high-volume veggies, here are 25 must-try foods that make clean eating easy and delicious.
Cauliflower Gnocchi $3.29/12 oz
A cult-favorite low-carb pasta alternative made with 75% cauliflower—satisfying and perfect for clean comfort food cravings.
Nutritional Facts
- Calories 140
- Total Fat 3g
- Carbs 22g
- Sodium 460mg
- Dietary Fiber 6g
- Sugar 0g
- Protein 2g
Ingredients
- Cauliflower, cassava flour, potato starch, extra virgin olive oil, sea salt
Preparation Instructions
Pan-fry with a splash of olive oil for crispy edges or air-fry at 400°F for 10 minutes.
Coconut Aminos $2.99/8.5 oz
A soy-free, low-calorie sauce alternative with a naturally sweet umami flavor that’s keto- and paleo-friendly.
Nutritional Facts
- Calories 5
- Total Fat 0g
- Carbs 1g
- Sodium 90mg
- Dietary Fiber 0g
- Sugar 1g
- Protein 0g
Ingredients
- Organic coconut sap, water, sea salt
- Contains coconut.
Preparation Instructions
Use as a marinade or stir into veggie stir-fries, rice bowls, and grilled meats.
Grilled Chicken Strips $8.99/16 oz
Fully cooked, skinless chicken breast strips—high in protein and ideal for quick, clean meals.
Nutritional Facts
- Calories 110
- Total Fat 2.5g
- Carbs 2g
- Sodium 230mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 20g
Ingredients
Chicken breast with rib meat, water, contains less than 2% of tapioca starch, dextrose, salt, ground white pepper, onion powder, dehydrated garlic.
Preparation Instructions
Microwave or sauté in olive oil; great on salads or in wraps.
Chicken Cilantro Mini Wontons $3.49/12 oz
Light and flavorful wontons filled with seasoned chicken and herbs—low in calories and great for portion control.
Nutritional Facts
- Calories 50
- Total Fat 0.5g
- Carbs 9g
- Sodium 150mg
- Dietary Fiber 1g
- Sugar 1g
- Protein 3g
Ingredients
- Filling: chicken, cabbage, bean thread (water, sweet potato starch, carrageenan, salt), onion, green onion, cilantro, soybean flour, water, soy sauce (water, wheat, soybean, salt), sugar, garlic, salt, black pepper. dough: wheat flour, water, soybean oil, salt.
- Contains wheat, soy.
Preparation Instructions
Pan-fry, boil, or microwave. Serve with a side of dipping sauce or add to soup.
Shrimp Stir-Fry $4.99/16 oz
A quick and light frozen stir-fry with shrimp and mixed vegetables—high in protein and easy to prep.
Nutritional Facts
- Calories 90
- Total Fat 1g
- Carbs 9g
- Sodium 430mg
- Dietary Fiber 2g
- Sugar 4g
- Protein 11g
Ingredients
Shrimp, sugar snap peas, bell peppers, onions, soy sauce, garlic
Preparation Instructions
Stir-fry in a skillet with olive oil for 5–7 minutes until heated through.
Salmon Burgers $7.49/12.8 oz
High-protein salmon patties made with wild-caught fish—perfect for heart-healthy meals and a smart substitute for red meat.
Nutritional Facts
- Calories 100
- Total Fat 3g
- Carbs 3g
- Sodium 330mg
- Dietary Fiber 0g
- Sugar 1g
- Protein 15g
Ingredients
- Pink salmon, water, seasoning (tapioca syrup, mirepoix powder [vegetables {onion, carrot, celery}], sugar, cornstarch, salt, onion powder, sunflower oil, dextrose, antioxidant blend for freshness [rosemary extract, tocopherols and ascorbic acid]), sea salt, carrageenan, yeast extract (yeast extract, maltodextrin, salt), natural flavor.
- Contains Salmon
Preparation Instructions
Grill or pan-fry from frozen for 3–4 minutes per side until golden brown.
Riced Cauliflower $2.49/12 oz
A low-calorie, low-carb substitute for rice that adds volume and fiber to any meal.
Nutritional Facts
- Calories 25
- Total Fat 0g
- Carbs 5g
- Sodium 30mg
- Dietary Fiber 2g
- Sugar 2g
- Protein 2g
Ingredients
Cauliflower
Preparation Instructions
Sauté for 5 minutes in olive oil or steam in microwave.
Brussels Sprouts Sauté Kit $4.69/13 oz
Convenient meal kit with shaved Brussels, cheese, and nuts—high in fiber and healthy fats.
Nutritional Facts
- Calories 140
- Total Fat 10g
- Carbs 8g
- Sodium 105mg
- Dietary Fiber 3g
- Sugar 3g
- Protein 5g
Ingredients
- Sauté blend (Brussels sprouts, hazelnuts, shaved parmesan cheese [pasteurized milk, salt, cheese culture, microbial enzymes]), lemon garlic vinaigrette (water, canola oil, golden balsamic vinegar [white wine vinegar, white grape juice concentrate], chopped garlic [water, garlic], honey, olive oil, lemon juice concentrate, shallot, sugar, Dijon mustard [distilled vinegar, water, mustard seed, salt, white wine, citric acid, turmeric, spices], sweetened lemon peel zest [lemon peel zest, cane sugar, lemon oil], orange purée concentrate, salt, xanthan gum, white pepper, dried red chili pepper, dried coriander, red chili pepper).
- Contains: Milk, Hazelnut
Preparation Instructions
Cook with included seasoning in a skillet for 5–7 minutes.
Hearts of Palm Pasta $3.49/9 oz
Low-calorie noodle alternative that’s gluten-free and full of fiber.
Nutritional Facts
- Calories 20
- Total Fat 0g
- Carbs 4g
- Sodium 0mg
- Dietary Fiber 2g
- Sugar 1g
- Protein 1g
Ingredients
Hearts of palm
Preparation Instructions
Rinse and sauté for 2–3 minutes or microwave.
Brown Rice & Quinoa Microwaveable Packs $2.99/8.5 oz
Whole grain microwave pouches with complex carbs and fiber to keep you full.
Nutritional Facts
- Calories 210
- Total Fat 2g
- Carbs 40g
- Sodium 180mg
- Dietary Fiber 3g
- Sugar 1g
- Protein 5g
Ingredients
Brown rice, red quinoa, sunflower oil, sea salt
Preparation Instructions
Microwave pouch for 90 seconds or heat on stovetop.
Rolled Oats $3.99/32 oz
Classic whole-grain breakfast staple—high in fiber and ideal for fat loss diets.
Nutritional Facts
- Calories 170
- Total Fat 3g
- Carbs 31g
- Sodium 0mg
- Dietary Fiber 5g
- Sugar 0g
- Protein 6g
Ingredients
Whole grain rolled oats
Preparation Instructions
Simmer with water or milk for 5–7 minutes.
Chickpea Pasta $2.99/12 oz
Gluten-free pasta made from chickpeas—rich in protein and low on the glycemic index.
Nutritional Facts
- Calories 190
- Total Fat 2.5g
- Carbs 36g
- Sodium 0mg
- Dietary Fiber 6g
- Sugar 1g
- Protein 11g
Ingredients
- Chickpeas, tapioca flour, guar gum
Preparation Instructions
Boil for 7–9 minutes, then drain and serve.
Sparkling Water $3.49/12 oz
Zero-calorie hydration with a fizz—keeps you full and craving-free between meals.
Nutritional Facts
- Calories 0
- Total Fat 0g
- Carbs 0g
- Sodium 0mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 0g
Ingredients
Carbonated water, natural flavors
Preparation Instructions
Serve chilled or with a lemon wedge.
Green Goddess Salad Dressing $3.99/11 oz
Light, herby dressing made with avocado—adds flavor without the fat bomb.
Nutritional Facts
- Calories 20
- Total Fat 2g
- Carbs 1g
- Sodium 95mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 0g
Ingredients
- Water, avocado, apple cider vinegar, green onions, lemon juice, chives, parsley, olive oil blend (olive oil, extra virgin olive oil), yellow onion, basil, garlic, sea salt, black pepper
Preparation Instructions
Use as dressing, dip, or marinade.
Everything But the Bagel Seasoning $1.99/2.3 oz
Flavorful, salt-savory blend that enhances eggs, veggies, and proteins—no calories added.
Nutritional Facts
- Calories 5
- Total Fat 0g
- Carbs 0g
- Sodium 80mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 0g
Ingredients
- Sesame seeds, sea salt flakes, dried minced garlic, dried minced onion, black sesame seeds, poppy seeds
- Contains: Sesame
Preparation Instructions
Sprinkle on avocado toast, salads, or roasted veggies.
Eggplant Hummus $2.49/8 oz
Lower calorie than regular hummus—smooth and flavorful with roasted eggplant.
Nutritional Facts
- Calories 50
- Total Fat 3g
- Carbs 4g
- Sodium 100mg
- Dietary Fiber 2g
- Sugar 0g
- Protein 1g
Ingredients
Eggplant, tahini, lemon juice, garlic, olive oil
Preparation Instructions
Serve cold as dip or spread.
Cut Butternut Squash $4.99/2 lb
Pre-chopped, low-fat squash—great for roasting or mashing as a smart carb.
Nutritional Facts
- Calories 45
- Total Fat 0g
- Carbs 12g
- Sodium 5mg
- Dietary Fiber 3g
- Sugar 2g
- Protein 1g
Ingredients
Butternut squash
Preparation Instructions
Roast at 400°F for 20–25 minutes or steam until soft.
Latin Style Black Bean Soup $1.99/17 oz
A high-fiber, plant-protein soup option that’s low in fat but full of flavor.
Nutritional Facts
- Calories 130
- Total Fat 2g
- Carbs 22g
- Sodium 490mg
- Dietary Fiber 6g
- Sugar 2g
- Protein 8g
Ingredients
Black beans, tomatoes, peppers, onions, spices
Preparation Instructions
Microwave for 2–3 minutes or heat on stovetop.
Solid White Canned Albacore Tuna $1.99/4.5 oz
Lean protein powerhouse—ideal for quick lunches or low-carb meals.
Nutritional Facts
- Calories 130
- Total Fat 1.0g
- Carbs 0g
- Sodium 70mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 29g
Ingredients
- Solid white tuna, water
- Contains Tuna
Preparation Instructions
Drain and mix with avocado or light mayo.
Mini Hold the Cone! Ice Cream Cones $3.99/7.9 oz
Mini dessert cones that satisfy sweet cravings without a calorie overload.
Nutritional Facts
- Calories 250
- Total Fat 0g
- Carbs 33g
- Sodium 95mg
- Dietary Fiber 2g
- Sugar 20g
- Protein 4g
Ingredients
- Coffee bean ice cream (milk, cream, cane sugar, condensed skim milk, whey, egg yolks, coffee syrup [coffee, water], coffee extract, ground coffee beans, cocoa processed with alkali, guar gum, carob bean gum, carrageenan), chocolate mini cone (wheat flour, sugar, cocoa processed with alkali, soybean oil, soy lecithin, natural flavors, salt), confectionery coating (cane sugar, coconut oil, unsweetened chocolate, cocoa processed with alkali, calcium carbonate, cocoa butter, soy lecithin, natural vanilla flavor), coconut oil
- Contains: Milk, Egg, Soy, Wheat, Coconut
Preparation Instructions
Keep frozen; enjoy straight from the freezer.
Moroccan Mint Green Tea $2.99/20 bags
Metabolism-boosting green tea with a refreshing mint finish—caffeine without calories.
Nutritional Facts
- Calories 0
- Total Fat 0g
- Carbs 0g
- Sodium 0mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 0g
Ingredients
Green tea leaves, peppermint, lemongrass.
Preparation Instructions
Steep 1 tea bag in hot water for 3–4 minutes.
Frozen Berry Medley $3.49/16 oz
Antioxidant-rich blend of frozen berries perfect for smoothies or snacking.
Nutritional Facts
- Calories 70
- Total Fat 0g
- Carbs 17g
- Sodium 0mg
- Dietary Fiber 4g
- Sugar 10g
- Protein 1g
Ingredients
Blueberries, strawberries, blackberries, raspberries
Preparation Instructions
Blend from frozen or thaw before use.
Super Seed & Ancient Grain Blend $3.99/8 oz
Nutrient-packed mix of seeds and grains—great source of healthy fats and protein.
Nutritional Facts
- Calories 180
- Total Fat 12g
- Carbs 10g
- Sodium 0mg
- Dietary Fiber 5g
- Sugar 0g
- Protein 6g
Ingredients
Chia seeds, flax, hemp seeds, quinoa, amaranth
Preparation Instructions
Sprinkle over oats, yogurt, or blend into smoothies.
Conclusion
Burning fat doesn’t mean settling for bland food or skipping your favorites. With Trader Joe’s, you can fill your cart with high-protein, low-calorie, and nutrient-packed options that support your goals—without blowing your budget or sacrificing flavor. Whether you’re meal prepping, snacking smarter, or swapping in better ingredients, these 25 picks make clean eating both easy and delicious.
Your fat-burning grocery list just got a whole lot tastier.
