Balancing a busy college schedule with a limited budget can make healthy eating feel like a challenge. Fortunately, Trader Joe’s offers a variety of delicious frozen meals that are both affordable and nutritious. We asked college students to share their favorite picks, and here are the top 10 Trader Joe’s frozen meals that are all under $5 and perfect for healthy meal prep!
1. Thai Vegetable Gyoza $4.79/16 Oz
These delightful dumplings are filled with a mix of flavorful vegetables and tofu, making them a perfect quick meal or snack. They’re a great option for those looking for a plant-based alternative to traditional potstickers.
Nutritional Facts
- Serving Size: about 3 pieces (85g)
- Calories: 160
- Total Fat: 4.5g
- Carbohydrates: 25g
- Sodium: 300mg
- Cholesterol: 0mg
- Sugars: 2g
- Protein: 3g
Ingredients:
- Filling: White Cabbage, Carrot, Chive, White Radish, Green Onion, Onion, Ginger, Garlic, Soy Sauce (Soybeans, Wheat, Salt, Alcohol, Water), Wheat Flour, Wheat Starch, Corn Flour, Soybean Oil, Sesame Oil, Sugar, Salt, Pepper, Vegetable Powder (Onion, Cabbage, Carrot, Spring Onion, Maltodextrin [Corn], Salt).
- Dough: Unbleached Wheat Flour, Tapioca Starch, Water, Palm Oil.
Preparation Instructions:
Pan-fry in a nonstick skillet with a little oil for 5-7 minutes until crispy. Serve with your favorite dipping sauce.
2. Gluten Free Mac & Cheese $3.69/12 oz
This creamy and cheesy dish is a gluten-free twist on the classic comfort food. Made with a blend of four cheeses, it’s perfect for those looking for a satisfying meal that caters to dietary restrictions.
Nutritional Facts
- Serving Size: 1 cup (170g)
- Calories: 300
- Total Fat: 10g
- Carbohydrates: 41g
- Sodium: 600mg
- Cholesterol: 30mg
- Sugars: 3g
- Protein: 11g
Ingredients:
- Cooked Rotini Pasta: Yellow Corn Flour, White Rice Flour, Lentil Flour, Quinoa Flour, Water
- Reduced Fat Milk: Whole Milk, Nonfat Milk, Vitamin A Palmitate, Vitamin D3
- Bechamel Sauce: Reduced Fat Milk (Whole Milk, Nonfat Milk, Nonfat Milk Solids, Vitamin A Palmitate, Vitamin D3), Potato Starch, Butter (Pasteurized Cream, Salt), Rice Flour, Sea Salt, White Pepper
- 4 Cheese Blend: Cheddar Cheese (Pasteurized Milk, Cheese Cultures, Salt, Microbial Enzyme, Annatto [For Color]), Havarti Cheese (Pasteurized Milk, Cheese Cultures, Salt, Microbial Enzyme), Gouda Cheese (Pasteurized Milk, Cheese Cultures, Salt, Microbial Enzyme, Annatto [For Color]), Swiss Cheese (Pasteurized Milk, Cheese Cultures, Salt, Microbial Enzyme)
- Rice Starch
- Salt
Preparation Instructions:
Microwave for 4-5 minutes, stirring halfway through, until heated thoroughly. Enjoy as a comforting meal on a cold day.
3. Mini Vegetable Samosas $3.99/8.5 oz
Packed with spiced potatoes, peas, and carrots, these mini samosas bring a taste of India to your plate. They’re perfect as an appetizer or snack, and their crispy pastry makes them irresistible.
Nutritional Facts
- Serving Size: 4 pieces (80g)
- Calories: 160
- Total Fat: 7g
- Carbohydrates: 20g
- Sodium: 260mg
- Cholesterol: 0mg
- Sugars: 0g
- Protein: 4g
Ingredients:
- Filling: Potatoes, Carrots, Peas, Lentils, Onion, Expeller Pressed Canola Oil, Cilantro, Salt, Spices, Garlic, Citric Acid, Turmeric [Flavor]
- Pastry: Water, Unbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Ascorbic Acid, Thiamine Mononitrate, Riboflavin, Amylase, Folic Acid), Expeller Pressed Canola Oil, Salt, Distilled Vinegar
Preparation Instructions:
Bake in a preheated oven at 400°F for 12-15 minutes until golden brown. Serve with chutney or yogurt sauce.
4. Spicy Mexican-Style Riced Cauliflower $3.79/16 Oz
This riced cauliflower dish is infused with bold Mexican flavors and is an excellent low-carb alternative to traditional rice. It’s a versatile option that can be enjoyed on its own or as part of a larger meal.
Nutritional Facts
- Serving Size: 1 cup
- Calories: 50
- Total Fat: 2.5g
- Carbohydrates: 5g
- Sodium: 330mg
- Cholesterol: 0mg
- Sugars: 2g
- Protein: 2g
Ingredients:
Cauliflower, Tomatoes, Red Bell Peppers, Yellow Bell Peppers, Green Bell Peppers, Water, Pickled Jalapeño Peppers (Jalapeño Peppers, Water, Alcohol Vinegar, Salt, Calcium Chloride, Turmeric Oleoresin [Color]), Cilantro, Extra Virgin Olive Oil, Tomato Concentrate, Salt, Lime Juice, Cayenne Pepper, Cumin, Garlic Puree
Preparation Instructions:
Sauté in a pan with a little oil over medium heat for 5-7 minutes until heated through. Use as a low-carb base for your favorite burrito bowl.
5. Korean Beefless Bulgogi $4.99/10 oz
Enjoy the rich, savory flavors of Korean BBQ with this plant-based bulgogi. It’s made from soy protein and marinated in a sweet and tangy sauce, perfect for those looking for a meatless meal option.
Nutritional Facts
- Serving Size: 1/3 package (94g)
- Calories: 230
- Total Fat: 11g
- Carbohydrates: 15g
- Sodium: 580mg
- Cholesterol: 0mg
- Sugars: 6g
- Protein: 16g
Ingredients:
- Water
- Sauce: Sugar, Water, Soy Sauce (Water, Soybeans, Wheat, Salt), Pear Puree, Onion, Garlic, Apple Puree, Caramelized Sugar Syrup (Sugar, Water), Modified Cornstarch, Ginger, Green Onion Extract (Water, Green Onions, Maltodextrin, Salt, Pectinase), Dextrin, Black Pepper, Guar Gum, Xanthan Gum
- Textured Soy Protein: Soy Protein Isolate, Rice Flour, Wheat Gluten, Cocoa Powder
- Soybean Oil
Preparation Instructions:
Heat in a nonstick skillet for 5-7 minutes until browned. Serve over rice or noodles for a quick and satisfying meal.
6. Vegetable Pad Thai $3.49/10.5 oz
This authentic Thai-inspired dish combines rice noodles, tofu, and a medley of vegetables in a tangy tamarind sauce. It’s a great option for a quick, flavorful meal that’s vegan-friendly.
Nutritional Facts
- Serving Size: 1 tray (300g)
- Calories: 360
- Total Fat: 11g
- Carbohydrates: 55g
- Sodium: 950mg
- Cholesterol: 0mg
- Sugars: 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
Preparation Instructions:
Microwave for 3-4 minutes or stir-fry in a pan with a little oil until heated through. Garnish with lime wedges and crushed peanuts.
7. Butter Chicken with Basmati Rice $4.49/12.5 Oz
Experience the rich, creamy flavors of traditional Indian butter chicken, paired with fluffy basmati rice. This dish is perfect for a quick dinner that feels like a special treat.
Nutritional Facts
- Serving Size: 1 container (354g)
- Calories: 400
- Total Fat: 13g
- Carbohydrates: 49g
- Sodium: 640mg
- Cholesterol: 80mg
- Sugars: 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).
Preparation Instructions:
Microwave for 4-5 minutes, stirring halfway through, until heated thoroughly. Serve with naan or roti for a complete meal.
8. Chicken Tikka Masala $4.49/8.5 oz
A classic Indian dish, this chicken tikka masala features tender chicken in a spiced, creamy tomato sauce, served with cumin-flavored basmati rice. It’s a flavorful meal that’s ready in minutes.
Nutritional Facts
- Serving Size: 1 tray
- Calories: 360
- Total Fat: 14g
- Carbohydrates: 39g
- Sodium: 580mg
- Cholesterol: 50mg
- Sugars: 6g
- Protein: 21g
Ingredients:
- Chicken Tikka (Chicken Breast, Onions, Whole Peeled Tomatoes, Water, Tomato Juice, Canola Oil, Cultured Pasteurized Milk, Cream, Nonfat Dry Milk, Proprietary Spices with Affidavit, Garlic, Cashews, Salt, Butter, Potato Starch, Not an Added Sugar, Tapioca Starch, Citric Acid, Oleoresin of Paprika, Clarified Butter, Fenugreek Leaves, Cilantro, Turmeric, Vinegar, Mango Powder)
- Cumin Rice (Water, Rice, Canola Oil, Clarified Butter, Cumin Seeds).
Preparation Instructions:
Microwave for 4-5 minutes, stirring halfway through, until heated thoroughly. Pair with a side of steamed veggies.
9. Chicken Gyoza Potstickers $3.99/16 Oz
These chicken gyoza potstickers are packed with savory flavors, featuring a blend of chicken, cabbage, and spices. They’re quick to prepare and make for a satisfying appetizer or light meal.
Nutritional Facts
- Serving Size: 7 pieces
- Calories: 200
- Total Fat: 7g
- Carbohydrates: 24g
- Sodium: 480mg
- Cholesterol: 25mg
- Sugars: 2g
- Protein: 10g
Ingredients:
Chicken, cabbage, green onions, soy sauce, ginger, garlic, sesame oil, wheat flour.
Preparation Instructions:
Pan-fry in a nonstick skillet with a little oil for 5-7 minutes until golden brown. Serve with soy sauce or chili oil.
10. Vegetable Biryani with Vegetable Dumplings $2.99/10 Oz
This flavorful dish combines fragrant basmati rice with tender vegetable dumplings, all infused with aromatic spices. It’s a satisfying vegetarian option that brings the taste of authentic Indian cuisine to your freezer.
Nutritional Facts
Serving Size: 1/2 Container (142g)
Calories: 210
Total Fat: 6g
Carbohydrates: 36g
Sodium: 690mg
Cholesterol: 0mg
Sugars: 3g
Protein: 5g
Ingredients:
Cooked Basmati Rice (Water, Basmati Rice), Onions, Whole Wheat Flour, Green Peas, Cabbage, Red Bell Peppers, Lima Beans, Canola and/or Sunflower Oil, Cauliflower, Carrots, Spices, Garlic, Salt, Sugar, Raisins, Cashews, Cilantro, Green Chili, Citric Acid (Acidulant), Turmeric (Spice and Color), Sodium Bicarbonate, Mint.
Preparation Instructions:
Microwave for 4-5 minutes, stirring halfway through, until heated thoroughly. Serve with a side of yogurt or chutney for added flavor.
Conclusion
Whether you’re rushing between classes or looking for a quick dinner after a long day, these Trader Joe’s frozen meals offer the perfect balance of convenience, taste, and nutrition—all without breaking the bank. Stock up your freezer with these student-approved favorites and enjoy delicious, healthy meals anytime!
