TJ's enthusiasts know that the trendy chain has tons of totally tempting, easy-prep foods—score! But—boo!—not all those convenient goods are exactly what you'd call nutrient-dense. “People go there thinking it’s a healthy grocery store, and therefore everything you buy there is healthier,” says St. Louis-based nutrition pro Alex Caspero, R.D. “And while they do have some great options, they also sell lots of processed stuff. Just because it’s non-GMO or gluten-free doesn't mean it's a better choice.”
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But wait, before you drown your sorrows in a jar of cookie butter, know that you definitely don't have to sacrifice your health to take advantage of their affordable packaged foods. “If you’re just too tired or tight on time to cook, their frozen entrees can be a smart stand-in,” says Caroline Kaufman, R.D., a nutritionist in New York City. “The key to making them healthier and more filling is to add fresh ingredients, like extra vegetables or whole grains.”
To make sure you leave Trader Joe's with your wallet and your nutritional integrity intact, we asked a few R.D.s for their top TJ's picks and got the deets on why, exactly, they deserve a spot in your cart:
1. “Just Sauce” Turkey Bolognese
A half a cup of this frozen sauce will add nine grams of protein to your pasta for just 120 calories. Kaufman likes its simplicity: It’s just ground turkey, tomatoes, spices, white wine, and chicken broth—plus navy bean flour as a thickener and protein-booster. Like most frozen foods, though, it’s high in sodium, so try to stick to the recommended serving size.
2. 100% Whole-Wheat Pizza Dough
Kaufman and Caspero both like to use this refrigerated pizza dough as a simple base for a veggie-filled meal. Caspero recommends adding a little tomato sauce, tons of veggies—think bell peppers, broccoli, spinach, canned artichokes, olives, and onions—and a bit of cheese, then browning in the oven. Another savvy suggestion from Kaufman: Make a pizza-salad by baking the crust and then topping it with a fresh salad, a balsamic vinaigrette, and shaved Parmesan.
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3. 10-Minute Farro & 10-Minute Barley
“These could be my favorite Trader Joe’s picks, because they make getting your whole grain fix so easy,” says Karen Ansel, R.D, a New York-based nutritionist. Compared to brown rice—which can take 45 minutes to make—both of these quick-cooking grains take a fraction of the time to prepare. Plus, they’re packed with protein (10 grams in the farro; seven grams in the barley) and fiber (five grams in the faro; 10 grams in the barley). Top with more lean protein (like shrimp or chicken), and your favorite veggies for a super-filling bowl.
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4. Roasted Vegetable Multi-Grain Lasagna
The ingredients list of this four-serving meal is full of real foods you’ll recognize, like roasted zucchini, carrots, roasted mushrooms, ricotta cheese, and mostly whole-wheat lasagna noodles. If you’re bordering on hangry, doubling the serving size still makes for a sensible meal: under 500 calories, 10 grams of fiber, and 22 grams of protein. You’ll be getting a lot of sodium (about two-thirds of the daily recommended amount), but “that’s almost always a negative feature of frozen foods,” says Kaufman. “It’s OK if it’s not an everyday thing.”
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5. Organic Riced Cauliflower
This frozen cauliflower “rice” can add texture and nutrient-rich bulk to lots of dishes. Jess Cording, R.D., recommends tossing it in scrambled eggs and smoothies, or mixing it with other veggies for an easy side dish. “If you’re looking to cut down on carbs or avoid gluten, it’s a great option,” says Caspero. “Frozen veggies are just as nutritious as fresh ones.”
6. Mini Brie Bites
Since they’re individually packaged, you can stash these baby bries in your bag for snacking at the office or on the run. And with only 70 calories and six grams of fat per piece, they make a super indulgent alternative to your go-to string cheese, says Ansel.
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7. Just Beets chips
Cording brings these 140-calorie chip packs on trips, since they have a satisfying sweetness and offer a hefty dose of fiber—seven grams, to be exact. “It’s nice to be able to still get some veggies in when options are limited,” she says.
8. Gone Bananas
A healthier way to assuage your sweet tooth, these frozen, chocolate-covered sliced bananas set you back just 130 calories and 12 grams of sugar (most of which comes from the nanners) per four-piece serving. “They’re a really yummy frozen snack with built-in portion control,” says Caspero.
Colleen de Bellefonds
Colleen de Bellefonds is an American freelance journalist living in Paris, France, with her husband and dog, Mochi. She loves running, yoga, and wine, and is very particular about her baguettes.
