Trader Joe’s is known for its affordable, high-quality frozen food selections that make meal prep a breeze. Whether you’re in a rush, don’t feel like cooking, or just want to try something new, these 12 frozen favorites will satisfy your cravings without breaking the bank. Let’s dive into the highlights of these must-have items!
1. Cauliflower Gnocchi $2.99/12 Oz
This low-carb twist on traditional gnocchi is made with 75% cauliflower, offering a healthier option without compromising flavor or texture. Perfect for quick weeknight dinners or meal-prep-friendly lunches.
Nutritional Facts
- Calories: 140
- Fat: 3g
- Carbs: 22g
- Sodium: 310mg
- Dietary Fiber: 6g
- Sugar: 1g
- Protein: 2g
Ingredients
Cauliflower, cassava flour, potato starch, extra virgin olive oil, sea salt.
Preparation Instructions
Pan-fry in a nonstick skillet with oil for a crispy exterior, or boil for a softer, classic texture.
2. Butternut Squash Mac and Cheese $3.79/12 Oz
Creamy, cheesy, and comforting, this dish combines classic mac and cheese with sweet butternut squash for a unique flavor that feels gourmet yet convenient.
Nutritional Facts
- Calories: 310
- Fat: 11g
- Carbs: 43g
- Sodium: 580mg
- Dietary Fiber: 2g
- Sugar: 4g
- Protein: 9g
Ingredients
Pasta, butternut squash, gouda cheese, cheddar cheese, béchamel sauce, and spices.
Preparation Instructions
Microwave for 4-5 minutes or bake at 375°F for 20-25 minutes for an oven-baked feel.
3. Steamed Chicken Soup Dumplings $3.49/6 Oz
These delicate dumplings are filled with flavorful broth and tender chicken, perfect for a quick snack or light meal that feels like takeout.
Nutritional Facts
- Calories: 250
- Fat: 7g
- Carbs: 30g
- Sodium: 640mg
- Dietary Fiber: 1g
- Sugar: 1g
- Protein: 13g
Ingredients
Chicken, dough wrapper, chicken broth, green onion, ginger, soy sauce.
Preparation Instructions
Steam in the provided tray for 2 minutes or microwave for 1.5 minutes.
4. Mandarin Orange Chicken $4.99/22 Oz
Trader Joe’s most iconic frozen item! Crispy chicken paired with a sweet and tangy orange sauce—perfect for pairing with rice or noodles.
Nutritional Facts
- Calories: 320
- Fat: 13g
- Carbs: 35g
- Sodium: 330mg
- Dietary Fiber: 0g
- Sugar: 9g
- Protein: 21g
Ingredients
Chicken, flour coating, orange sauce (sugar, soy sauce, orange juice concentrate, vinegar, garlic, ginger).
Preparation Instructions
Bake chicken at 400°F for 20 minutes, then toss in the heated orange sauce.
5. Jumeokbap $4.99/10.58 Oz
This Korean-inspired rice ball mix is packed with seasoned rice, vegetables, and savory flavors. A fun and portable snack!
Nutritional Facts
- Calories: 230
- Fat: 5g
- Carbs: 40g
- Sodium: 400mg
- Dietary Fiber: 3g
- Sugar: 2g
- Protein: 6g
Ingredients
Rice, seaweed, vegetables, sesame oil, soy sauce, spices.
Preparation Instructions
Microwave for 1-2 minutes or pan-fry for a crispy texture.
6. Teriyaki Chicken Bowl $4.79/11.25 Oz
A complete meal in a bowl, featuring tender chicken, vegetables, and savory teriyaki sauce over rice.
Nutritional Facts
- Calories: 360
- Fat: 8g
- Carbs: 53g
- Sodium: 700mg
- Dietary Fiber: 4g
- Sugar: 15g
- Protein: 20g
Ingredients
Chicken, rice, broccoli, carrots, teriyaki sauce (soy sauce, sugar, ginger).
Preparation Instructions
Microwave for 4-5 minutes, stirring halfway through.
7. Chocolate Hold the Cone! Mini Ice Cream Cones $3.99/7.9 Oz
A delightful mini treat that satisfies your sweet tooth without overindulging. These cones are coated in chocolate and filled with creamy ice cream.
Nutritional Facts
- Calories: 90
- Fat: 4g
- Carbs: 12g
- Sodium: 25mg
- Dietary Fiber: 0g
- Sugar: 8g
- Protein: 1g
Ingredients
Ice cream, chocolate coating, cone (wheat flour, sugar, cocoa).
Preparation Instructions
Simply enjoy straight from the freezer!
8. Gluten-Free Cheese Pizza $5.49/11.6 Oz
A lifesaver for those avoiding gluten, this cheese pizza offers a crispy cauliflower crust topped with a generous layer of mozzarella and tomato sauce.
Nutritional Facts
- Calories: 250
- Fat: 10g
- Carbs: 31g
- Sodium: 540mg
- Dietary Fiber: 2g
- Sugar: 2g
- Protein: 9g
Ingredients
Cauliflower crust (cauliflower, corn flour, potato starch), mozzarella cheese, tomato sauce, spices.
Preparation Instructions
Bake at 425°F for 10-12 minutes until the cheese is bubbly and the crust is golden brown.
9. Kimbap $3.99/8.11 Oz
Trader Joe’s kimbap is a pre-made Korean roll filled with rice, vegetables, and proteins. A perfect grab-and-go meal with bold flavors.
Nutritional Facts
- Calories: 300
- Fat: 6g
- Carbs: 50g
- Sodium: 500mg
- Dietary Fiber: 3g
- Sugar: 4g
- Protein: 10g
Ingredients
Rice, seaweed, carrots, spinach, egg, soy sauce, sesame oil.
Preparation Instructions
Thaw and enjoy cold, or heat lightly in the microwave for 1-2 minutes.
10. Beef Bulgogi $11.99/16 Oz
This marinated beef dish brings authentic Korean flavors to your table with its tender texture and sweet-savory glaze.
Nutritional Facts
- Calories: 290
- Fat: 13g
- Carbs: 22g
- Sodium: 760mg
- Dietary Fiber: 0g
- Sugar: 18g
- Protein: 20g
Ingredients
Beef, soy sauce, sugar, garlic, onion, sesame oil, ginger.
Preparation Instructions
Stir-fry in a skillet over medium heat for 5-7 minutes, or until fully cooked.
11. Japanese Style Fried Rice $3.79/16 Oz
This fried rice mix is loaded with edamame, tofu, seaweed, and a subtle soy-sauce-based seasoning. A quick side dish or base for a full meal!
Nutritional Facts
- Calories: 250
- Fat: 3g
- Carbs: 48g
- Sodium: 520mg
- Dietary Fiber: 2g
- Sugar: 3g
- Protein: 8g
Ingredients
Rice, edamame, tofu, seaweed, carrots, soy sauce, sesame oil.
Preparation Instructions
Heat in a skillet for 5 minutes or microwave for 3-4 minutes, stirring halfway.
12. Hashbrowns $2.79/22.5 Oz
These classic hashbrowns are crispy on the outside and soft inside, making them a perfect addition to breakfast or brunch.
Nutritional Facts
- Calories: 120
- Fat: 6g
- Carbs: 15g
- Sodium: 250mg
- Dietary Fiber: 1g
- Sugar: 0g
- Protein: 1g
Ingredients
Potatoes, vegetable oil, dextrose, salt.
Preparation Instructions
Bake at 425°F for 20 minutes, or pan-fry in oil until golden and crispy.
Conclusion
Trader Joe’s frozen aisle is a treasure trove of quick, easy, and flavorful options that cater to a variety of tastes and dietary preferences. Whether you’re in the mood for international cuisine, comforting classics, or indulgent desserts, these 12 frozen favorites deliver quality and convenience. Next time you’re at Trader Joe’s, make sure to stock up on these essentials for effortless, delicious meals anytime!
