Trader Joe’s is known for quirky names and unbeatable freezer finds, but don’t overlook their fresh prepared wraps and sandwiches in the deli section. We tried every one we could find, from meat-packed classics to vegan-friendly picks, and ranked them based on flavor, texture, and how likely we are to buy them again. Here are the ones that stood out—for better or worse.
Trader Joe’s Spicy Lentil Wrap with Spicy Tahini Sauce $4.99/10 oz
This vegan favorite features a hearty lentil blend and a tangy tahini sauce, all wrapped in a soft flour tortilla. It’s full of fiber, protein, and flavor with a pleasantly spicy finish.
Nutritional Facts
- Calories 400
- Total Fat 17g
- Carbohydrates 51g
- Sodium 600mg
- Dietary Fiber 9g
- Sugar 3g
- Protein 12g
Ingredients
Cooked lentils, carrots, cabbage, tahini sauce/tahini, lemon juice, spices, flour tortilla, seasonings.
Preparation Instructions
Ready to eat. Best served chilled or at room temperature.
Trader Joe’s Tarragon Chicken Salad Wrap $5.49/9.5 oz
A refreshing twist on a deli classic, this wrap features shredded white meat chicken tossed in a light tarragon mayo with celery and greens.
Nutritional Facts
- Calories 480
- Total Fat 28g
- Carbohydrates 34g
- Sodium 740mg
- Dietary Fiber 2g
- Sugar 5g
- Protein 22g
Ingredients
Chicken breast, mayonnaise, celery, tarragon, lettuce, tortilla.
Preparation Instructions
Enjoy chilled; not recommended for heating.
Trader Joe’s Turkey Apple Cheddar Sandwich $4.99/8 oz
This sandwich pairs roasted turkey with sharp cheddar and sweet apple slices for a sweet-savory combo, all stacked on whole grain bread.
Nutritional Facts
- Calories 430
- Total Fat 16g
- Carbohydrates 45g
- Sodium 680mg
- Dietary Fiber 3g
- Sugar 9g
- Protein 25g
Ingredients
Turkey breast, cheddar cheese, apple slices, whole grain bread, mayo.
Preparation Instructions
Serve cold or warm slightly in a toaster oven.
Trader Joe’s Grilled Pesto Chicken Wrap $5.49/10 oz
Herby pesto and grilled chicken make a fresh, bold pair in this soft tortilla wrap. A go-to for quick lunch with Italian flair.
Nutritional Facts
- Calories 490
- Total Fat 27g
- Carbohydrates 38g
- Sodium 820mg
- Dietary Fiber 2g
- Sugar 4g
- Protein 29g
Ingredients
Grilled chicken breast, pesto sauce, spinach, mozzarella, tortilla.
Preparation Instructions
Chill or microwave for 30 seconds for a warm bite.
Trader Joe’s Turkey Breast, Spinach, and Swiss Cheese Wrap $5.49/9.7 oz
A deli-style favorite filled with carved turkey, baby spinach, and Swiss, finished with a creamy spread in a flour tortilla.
Nutritional Facts
- Calories 460
- Total Fat 20g
- Carbohydrates 35g
- Sodium 710mg
- Dietary Fiber 2g
- Sugar 3g
- Protein 30g
Ingredients
Turkey, Swiss cheese, spinach, mayonnaise, tortilla.
Preparation Instructions
Serve chilled or wrap in foil and warm in oven for 5 minutes.
Trader Joe’s Turkey Club Wrap $5.49/9.5 oz
All the classic club flavors turkey, bacon, tomato, lettuce, and a savory mayo-based spread rolled in a soft tortilla.
Nutritional Facts
- Calories 500
- Total Fat 30g
- Carbohydrates 36g
- Sodium 850mg
- Dietary Fiber 2g
- Sugar 5g
- Protein 24g
Ingredients
Roasted turkey, bacon, lettuce, tomato, mayo, flour tortilla.
Preparation Instructions
Best enjoyed cold. Do not microwave/bacon becomes chewy.
Trader Joe’s Creamy Hummus and Vegetable Wrap $4.99/10 oz
This vegetarian wrap brings together creamy hummus and a mix of crunchy shredded veggies. Light, refreshing, and great on hot days.
Nutritional Facts
- Calories 380
- Total Fat 14g
- Carbohydrates 49g
- Sodium 620mg
- Dietary Fiber 7g
- Sugar 4g
- Protein 10g
Ingredients
Hummus, carrots, cucumber, cabbage, spinach, tortilla.
Preparation Instructions
Keep refrigerated. No heating necessary.
Trader Joe’s Italian-Style Wrap $4.99/9.3 oz
Packed with salami, ham, provolone, and pepperoncini, this wrap is a meaty deli delight with just the right zing.
Nutritional Facts
- Calories 520
- Total Fat 32g
- Carbohydrates 33g
- Sodium 980mg
- Dietary Fiber 2g
- Sugar 3g
- Protein 28g
Ingredients
Salami, ham, provolone, pepperoncini, romaine, vinaigrette, tortilla.
Preparation Instructions
Serve cold or let sit at room temp for 15 minutes before eating.
Trader Joe’s Buffalo Style Chicken Wrap with Blue Cheese Dressing $5.49/10 oz
Tangy buffalo chicken meets creamy blue cheese in this bold-flavored wrap. It’s got a satisfying kick for spice lovers.
Nutritional Facts
- Calories 510
- Total Fat 31g
- Carbohydrates 35g
- Sodium 890mg
- Dietary Fiber 2g
- Sugar 3g
- Protein 26g
Ingredients
Buffalo chicken breast, blue cheese dressing, lettuce, flour tortilla.
Preparation Instructions
Serve chilled. Not microwave recommended.
Trader Joe’s Organic Southwest Style Chicken Wrap $5.49/10 oz
Organic grilled chicken, black beans, corn, and a zesty chipotle sauce make this wrap flavorful and filling.
Nutritional Facts
- Calories 470
- Total Fat 22g
- Carbohydrates 42g
- Sodium 780mg
- Dietary Fiber 4g
- Sugar 5g
- Protein 27g
Ingredients
Organic chicken, black beans, corn, chipotle sauce, cheese, tortilla.
Preparation Instructions
Chill and eat, or microwave for 30 seconds for a warmer bite.
Trader Joe’s Tuna Salad Wrap $5.49/9 oz
A classic tuna salad with celery and mayo wrapped in a soft flour tortilla. Simple, familiar, and dependable.
Nutritional Facts
- Calories 460
- Total Fat 25g
- Carbohydrates 33g
- Sodium 870mg
- Dietary Fiber 2g
- Sugar 3g
- Protein 24g
Ingredients
Tuna, mayo, celery, greens, flour tortilla.
Preparation Instructions
Chill and serve; not ideal for reheating.
Final Thoughts
Whether you’re team veggie or team protein-packed, Trader Joe’s has a wrap or sandwich that’ll hit the spot. The Spicy Lentil Wrap and Tarragon Chicken stood out as repeat-worthy, while the Buffalo Chicken Wrap satisfies those craving bold flavors. Keep a few of these chilled meals on hand for easy lunches or post-grocery grab-and-go options.
