Trader Joe’s meals are quick, tasty, and wildly popular—but some are sneakily indulgent. Whether you’re counting calories or simply want smarter options, this guide breaks down the best under-500 calorie meals to keep in rotation, and the calorie-heavy favorites to enjoy occasionally.
7 Trader Joe’s Meals Under 500 Calories (Eat Smart Picks)
1. Vegetable Pad Thai $3.49/10.5 oz
A plant-based twist on a takeout favorite, this pad Thai features rice noodles, tofu, veggies, and a tangy tamarind sauce.
Nutritional Facts
- Calories: 360
- Fat: 11g
- Carbs: 56g
- Sodium: 950mg
- Dietary Fiber: 5g
- Sugar: 27g
- Protein: 10g
Ingredients
- Bean sprouts, water, rice noodles (rice, water), chives, palm oil, shallots, tofu (soybean, salt), sugar, chili sauce (water, chili, garlic, sugar, vinegar, salt), tamarind sauce (tamarind paste, water), cashews, garlic, tomato sauce (tomato, water, sugar, salt, vinegar), radish, vinegar, soy sauce (soybean, salt, wheat flour), salt, chili powder.
- Contains soy, cashews, and wheat.
Preparation Instructions
Microwave for 3–4 minutes or heat in a skillet until warm.
2. Chicken Cilantro Mini Wontons $3.49/12 oz
These bite-sized wontons are filled with seasoned chicken and herbs—light enough to snack on or serve as a meal with broth or veggies.
Nutritional Facts
- Calories: 50
- Fat: 0.5g
- Carbs: 9g
- Sodium: 150mg
- Dietary Fiber: 1g
- Sugar: 1g
- Protein: 3g
Ingredients
Chicken, cabbage, green onion, cilantro, soy sauce, garlic, wheat flour wrappers.
Preparation Instructions
Pan-fry, steam, or drop into soup.
3. Cauliflower Gnocchi $2.99/12 oz
A cult favorite, this gluten-free gnocchi is made primarily with cauliflower and has a tender texture when pan-seared.
Nutritional Facts
- Calories: 140
- Fat: 3.0g
- Carbs: 22g
- Sodium: 460mg
- Dietary Fiber: 6g
- Sugar: <1g
- Protein: 2g
Ingredients
Cauliflower, cassava flour, potato starch, extra virgin olive oil, sea salt.
Preparation Instructions
Pan-fry until golden and crispy or bake until heated through.
4. Spaghetti Squash Nest with Marinara $3.99/9 oz
Spaghetti squash formed into nests and topped with a savory marinara sauce—low in carbs and rich in fiber.
Nutritional Facts
- Calories: 120
- Fat: 4g
- Carbs: 13g
- Sodium: 490mg
- Dietary Fiber: 4g
- Sugar: 5g
- Protein: 3g
Ingredients
Spaghetti squash, tomato puree, olive oil, garlic, onion, basil, oregano, salt.
Preparation Instructions
Bake at 375°F for 10–15 minutes or microwave on high for 2 minutes.
5. Shrimp Stir-Fry $5.99/12 oz
This quick stir-fry includes shrimp, snap peas, bell peppers, and a light soy-ginger sauce for a protein-rich meal.
Nutritional Facts
- Calories: 220
- Fat: 4g
- Carbs: 15g
- Sodium: 610mg
- Dietary Fiber: 2g
- Sugar: 6g
- Protein: 25g
Ingredients
Shrimp, snap peas, red bell peppers, carrots, soy sauce, ginger, garlic, sesame oil.
Preparation Instructions
Sauté for 6–8 minutes over medium heat.
6. Riced Cauliflower Bowl with Tahini Sauce $3.49/10 oz
A hearty veggie bowl featuring cauliflower rice, sweet potatoes, chickpeas, and a nutty tahini dressing.
Nutritional Facts
- Calories: 120
- Fat: 7g
- Carbs: 11g
- Sodium: 160mg
- Dietary Fiber: 3g
- Sugar: 2g
- Protein: 5g
Ingredients
- Cauliflower, tahini sauce (water, sesame seed paste, olive oil, lemon juice concentrate, salt, marjoram, garlic), marinated chickpeas (chickpeas, olive oil, chili powder [chili pepper, paprika, salt, garlic powder], garlic powder, oregano, salt, cumin), sweet potato, tofu (water, soybean, calcium sulfate, glucono-delta-lactone, magnesium chloride), kale, onion, parsley, red chili paste (red chili peppers, salt, distilled vinegar, xanthan gum), tamari soy sauce (water, soybean, salt, ethyl alcohol), salt.
- Contains soy.
Preparation Instructions
Microwave for 3–4 minutes or heat on stovetop.
7. Chicken Tikka Masala with Basmati Rice $4.49/10 oz
A balanced Indian-inspired dish with tender chicken in creamy spiced sauce over fluffy rice, under 400 calories.
Nutritional Facts
- Calories: 370
- Fat: 18g
- Carbs: 33g
- Sodium: 780mg
- Dietary Fiber: 3g
- Sugar: 4g
- Protein: 20g
Ingredients
Chicken, tomato puree, cream, spices, basmati rice, garlic, ginger.
Preparation Instructions
Microwave for 4 minutes or bake at 375°F for 25 minutes.
7 Trader Joe’s Calorie Bombs (Enjoy Occasionally)
8. Chicken Sausage and Mushroom Flatbread $5.49/9 oz
A cheesy flatbread topped with chicken sausage, mushrooms, and a creamy sauce—it’s flavorful but rich.
Nutritional Facts
- Calories: 360
- Fat: 13g
- Carbs: 46g
- Sodium: 760mg
- Dietary Fiber: 2g
- Sugar: 4g
- Protein: 13g
Ingredients
- Dough (wheat flour, water, salt, sunflower seed oil, yeast, malted flour), mozzarella cheese (pasteurized milk, enzymes, salt), mushrooms (agaricus bisporus, pleurotus ostreatus, porcini, summer black truffles [tuber aestivum], wheat flour, salt, garlic, pepper), truffle sauce (psalliota hortensis mushrooms, extra virgin olive oil, parsley, summer black truffles [tuber aestivum], salt, garlic), extra virgin olive oil, mushrooms, salt.
- Contains milk, wheat.
Preparation Instructions
Bake at 425°F for 10–12 minutes.
9. Chicken Pot Pie $5.49/16 oz
A comfort classic packed with creamy chicken filling and a buttery crust—it’s hearty but heavy.
Nutritional Facts
- Calories: 840
- Fat: 52g
- Carbs: 58g
- Sodium: 1,200mg
- Dietary Fiber: 4g
- Sugar: 6g
- Protein: 26g
Ingredients
Chicken, pastry crust, carrots, peas, cream, butter, flour.
Preparation Instructions
Bake at 400°F for 35–40 minutes.
10. BBQ Teriyaki Chicken $5.99/21 oz
A sweet and smoky dish of chicken thighs glazed in teriyaki BBQ sauce—tasty but sugar-laden.
Nutritional Facts
- Calories: 240
- Fat: 9g
- Carbs: 11g
- Sodium: 710mg
- Dietary Fiber: 1g
- Sugar: 10g
- Protein: 31g
Ingredients
- Boneless skinless chicken leg meat, water, sugar, soy sauce (water, soybean, wheat, salt), dark soy sauce (water, soybean, salt, sugar, wheat flour, mushroom extract), modified cornstarch, salt, lime juice concentrate, ginger, garlic, green onion.
- Contains soy, wheat.
Preparation Instructions
Sauté or microwave until heated through.
11. Hatch Chile Mac & Cheese $3.49/12 oz
Creamy mac and cheese with a spicy kick—comforting but calorie-dense.
Nutritional Facts
- Calories: 260
- Fat: 10g
- Carbs: 31g
- Sodium: 430mg
- Dietary Fiber: 1g
- Sugar: 3g
- Protein: 11g
Ingredients
- Cooked elbow macaroni (water, enriched durum wheat flour, durum wheat semolina, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), milk, cheddar cheese (pasteurized milk, cheese cultures, salt, microbial rennet, annatto [color]), roasted hatch chile peppers, chile, unbleached enriched wheat flour (flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), butter (pasteurized cream, salt, annatto [color]), salt, modified rice starch, spices.
- Contains wheat, milk.
Preparation Instructions
Microwave for 4 minutes or bake until bubbly.
12. Joe’s Diner Mac ‘n Cheese $2.99/14 oz
A four-cheese mac that’s ultra creamy and ultra indulgent.
Nutritional Facts
- Calories: 750
- Fat: 42g
- Carbs: 64g
- Sodium: 950mg
- Dietary Fiber: 2g
- Sugar: 5g
- Protein: 21g
Ingredients
Elbow pasta, cheddar, Swiss, gouda, Havarti, milk, butter.
Preparation Instructions
Microwave or oven-bake for 15 minutes.
13. Butter Chicken with Basmati Rice $4.49/12.5 oz
Rich and creamy with spiced butter sauce—flavorful but nearly 600 calories.
Nutritional Facts
- Calories: 400
- 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 for 4 minutes or bake until hot.
14. Chicken Enchiladas Verde $6.99/17.6 oz
Corn tortillas stuffed with chicken and smothered in green sauce and cheese—a cheesy, salty comfort food favorite.
Nutritional Facts
- Calories: 610
- Fat: 32g
- Carbs: 45g
- Sodium: 960mg
- Dietary Fiber: 4g
- Sugar: 3g
- Protein: 28g
Ingredients
Chicken, corn tortillas, cheese, tomatillo sauce, cream, spices.
Preparation Instructions
Microwave for 3–4 minutes or bake at 375°F for 20 minutes.
Final Thoughts
Not all Trader Joe’s meals are created equal. Some are great for clean eating goals, while others are best enjoyed on special occasions. Use this list as your cheat sheet for navigating the freezer aisle with health in mind—without sacrificing taste.
