Trader Joe’s has always been a haven for delicious, affordable, and unique food finds, and this January, it’s the perfect place to stock up on healthy essentials for a fresh start to the new year. Here are 16 must-try items from their fridge section, complete with nutritional details and easy preparation tips to help you make the most of these nutritious picks.
1. Vegetable Rolls $4.49/9 Oz
These fresh vegetable rolls are a light, satisfying snack or meal option made with crisp vegetables and rice paper wrappers.
Nutritional Facts
- Calories per serving: 150
- Fats: 2g
- Carbs: 30g
- Sodium: 360mg
- Dietary Fiber: 4g
- Sugar: 4g
- Protein: 4g
Ingredients
Rice paper, carrots, cucumber, cabbage, lettuce, rice noodles, and a dipping sauce made with soy and sesame.
Preparation Instructions
Ready to eat straight from the package! Pair with your favorite dipping sauce for added flavor.
2. Miso Crunch Chopped Salad Kit $3.99/13.5 Oz
This salad kit is a blend of crunchy greens, carrots, cabbage, and a tangy miso dressing that’s both healthy and satisfying.
Nutritional Facts
- Calories per serving: 110
- Fats: 5g
- Carbs: 12g
- Sodium: 220mg
- Dietary Fiber: 3g
- Sugar: 2g
- Protein: 2g
Ingredients
Cabbage, kale, carrots, radishes, green onions, and miso-based dressing.
Preparation Instructions
Toss everything together in a bowl and serve chilled. Add grilled chicken or tofu for a heartier meal.
3. Grilled Chili Lime Chicken Breast $7.99/12 Oz
Pre-marinated and grilled, this flavorful chicken breast is a protein-packed option for quick meals.
Nutritional Facts
- Calories per serving: 120
- Fats: 2g
- Carbs: 1g
- Sodium: 390mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 22g
Ingredients
Chicken breast, chili lime marinade (lime juice, chili powder, garlic).
Preparation Instructions
Heat in a skillet, microwave, or oven until warmed through. Perfect for salads, tacos, or grain bowls.
4. Trimmed and Cleaned Green Beans $2.49/12 oz
These pre-washed and trimmed green beans make cooking a breeze while offering a nutritious side dish.
Nutritional Facts
- Calories per serving: 25
- Fats: 0g
- Carbs: 4g
- Sodium: 0mg
- Dietary Fiber: 2g
- Sugar: 2g
- Protein: 1g
Ingredients
Green beans.
Preparation Instructions
Steam, sauté, or roast with a drizzle of olive oil and seasoning.
5. Organic Carrots of Many Colors $1.99/2 Lb
These vibrant, multicolored carrots are a feast for the eyes and packed with nutrients.
Nutritional Facts
- Calories per serving: 35
- Fats: 0g
- Carbs: 8g
- Sodium: 35mg
- Dietary Fiber: 3g
- Sugar: 5g
- Protein: 1g
Ingredients
Organic carrots (purple, yellow, orange).
Preparation Instructions
Enjoy raw, roasted, or added to soups and stews.
6. Chickpea, Kale, and Red Rice Prepared Salad $4.49/10 oz
This hearty salad is a balanced meal-in-a-box, loaded with fiber and plant-based protein.
Nutritional Facts
- Calories per serving: 210
- Fats: 6g
- Carbs: 32g
- Sodium: 380mg
- Dietary Fiber: 7g
- Sugar: 2g
- Protein: 7g
Ingredients
Chickpeas, kale, red rice, cranberries, almonds, vinaigrette.
Preparation Instructions
Ready to eat; simply toss and enjoy. Add avocado for extra creaminess.
7. Lentil Soup With Ancient Grains $3.99/20 oz
A comforting, high-protein soup made with lentils, quinoa, and barley.
Nutritional Facts
- Calories per serving: 170
- Fats: 3.5g
- Carbs: 29g
- Sodium: 520mg
- Dietary Fiber: 7g
- Sugar: 3g
- Protein: 8g
Ingredients
Lentils, quinoa, barley, carrots, celery, onions, vegetable broth.
Preparation Instructions
Heat on the stove or in the microwave and serve hot.
8. Chicken Tikka Masala $4.49/8.5 Oz
This flavorful, pre-prepared dish combines tender chicken with a creamy, spiced tomato sauce.
Nutritional Facts
- Calories per serving: 260
- Fats: 11g
- Carbs: 19g
- Sodium: 710mg
- Dietary Fiber: 2g
- Sugar: 5g
- Protein: 20g
Ingredients
Chicken, tomato sauce, cream, spices.
Preparation Instructions
Microwave or heat in the oven and pair with rice or naan.
9. Sriracha Flavored Tofu $3.99/7 Oz
This spicy tofu is a versatile protein option for stir-fries, salads, or grain bowls.
Nutritional Facts
- Calories per serving: 150
- Fats: 8g
- Carbs: 6g
- Sodium: 300mg
- Dietary Fiber: 1g
- Sugar: 2g
- Protein: 12g
Ingredients
Soybean curd, sriracha sauce, spices.
Preparation Instructions
Pan-fry, bake, or add directly to your favorite dishes.
10. Spinach Tortellini $2.99/10 Oz
These tender pasta pockets are filled with spinach and ricotta, making them a quick and satisfying meal option.
Nutritional Facts
- Calories per serving: 220
- Fats: 6g
- Carbs: 32g
- Sodium: 420mg
- Dietary Fiber: 2g
- Sugar: 2g
- Protein: 9g
Ingredients
Pasta (semolina flour, water), spinach, ricotta cheese, spices.
Preparation Instructions
Boil for 2-3 minutes and serve with marinara or pesto sauce.
11. Egg White Bites $3.49/4.2 Oz
A high-protein, low-carb breakfast option with spinach and cheese for a flavorful start to your day.
Nutritional Facts
- Calories per serving: 150
- Fats: 7g
- Carbs: 4g
- Sodium: 310mg
- Dietary Fiber: 1g
- Sugar: 1g
- Protein: 12g
Ingredients
Egg whites, spinach, cheese, spices.
Preparation Instructions
Microwave for 45 seconds or bake at 350°F until heated through.
12. Greek Yogurt with Honey $5.49/32 Oz
Creamy, protein-rich Greek yogurt lightly sweetened with honey.
Nutritional Facts
- Calories per serving: 140
- Fats: 4g
- Carbs: 16g
- Sodium: 50mg
- Dietary Fiber: 0g
- Sugar: 15g
- Protein: 10g
Ingredients
Greek yogurt (milk, live cultures), honey.
Preparation Instructions
Enjoy straight from the container or top with fresh fruit and granola.
13. Very Green Juice Smoothie $4.11/16 Fl Oz
Packed with fruits and vegetables, this smoothie is a convenient way to boost your nutrient intake.
Nutritional Facts
- Calories per serving: 130
- Fats: 0g
- Carbs: 32g
- Sodium: 25mg
- Dietary Fiber: 1g
- Sugar: 27g
- Protein: 2g
Ingredients
Apple juice, mango puree, spinach, kale, spirulina, chlorella.
Preparation Instructions
Shake well and serve chilled.
14. All Natural Ground Turkey $4.99/20 oz
Lean ground turkey that’s perfect for healthy recipes like burgers, meatballs, and chili.
Nutritional Facts
- Calories per serving: 160
- Fats: 8g
- Carbs: 0g
- Sodium: 70mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 22g
Ingredients
Ground turkey.
Preparation Instructions
Cook in a skillet over medium heat until fully cooked. Season to taste.
15. Pizza Dough $1.49/16 Oz
This ready-to-use dough makes homemade pizza a breeze. Available in plain, whole wheat, and garlic herb varieties.
Nutritional Facts
- Calories per serving: 130
- Fats: 1g
- Carbs: 26g
- Sodium: 250mg
- Dietary Fiber: 1g
- Sugar: 0g
- Protein: 4g
Ingredients
Flour, water, yeast, olive oil, salt.
Preparation Instructions
Roll out and top with your favorite ingredients. Bake at 475°F for 10-12 minutes.
16. Fat Free Crumbled Feta Cheese $3.49/6 oz
A light and tangy cheese perfect for salads, wraps, or grain bowls.
Nutritional Facts
- Calories per serving: 35
- Fats: 0g
- Carbs: 2g
- Sodium: 250mg
- Dietary Fiber: 0g
- Sugar: 1g
- Protein: 6g
Ingredients
Fat-free feta cheese (pasteurized milk, salt, cheese cultures, enzymes).
Preparation Instructions
Sprinkle on salads, pasta dishes, or roasted vegetables for a burst of flavor.
With these 16 healthy picks from Trader Joe’s, you’ll have plenty of delicious and nutritious options to kick off the new year. Whether you’re meal prepping or looking for quick, wholesome meals, these products are sure to make your January fresh and flavorful.
