Meal prep can be a daunting task, but not with the right ingredients in your freezer! Trader Joe’s is known for offering a variety of delicious, affordable frozen staples that make your time in the kitchen effortless.
We’ve tested and approved the best Trader Joe’s freezer staples that should always be on hand. Let’s dive in!
1. Extra Fine French Green Beans $2.49/24 Oz
These tender, crisp green beans are perfect for stir-fries, sides, and salads. Pre-trimmed and frozen at their peak, they retain their freshness and make a healthy addition to any meal.
Nutrition Facts:
Serving size: 1 cup (85g)
Calories: 30
Total fat: 0g
Sodium: 0mg
Total carbs: 7g
Fiber: 3g
Sugars: 3g
Protein: 2g
Ingredients:
Green beans
Prep Instructions:
Microwave or sauté in a pan for 3-5 minutes until heated through. Season as desired.
2. Vegetable Fried Rice $2.99/16 Oz
Trader Joe’s Vegetable Fried Rice is a quick and easy side or base for your meal, filled with a mix of vegetables and perfectly seasoned rice. Just heat and eat!
Nutrition Facts:
Serving size: 1 cup (140g)
Calories: 230 per serving
Total fat: 2.5g
Sodium: 510 mg
Total carbs: 45g
Fiber: 3g
Protein: 5g
Total Sugars: 3 g Includes 1 g Added Sugars
Protein: 6 g
Vitamin D: 0 mcg
Calcium: 0 mg
Iron: 0.9 mg
Potassium: 190 mg
Ingredients:
Cooked rice
Carrots
Peas
Corn
Green onions
Soy sauce (water, soybeans, wheat, salt)
Canola oil
Prep Instructions:
Heat in a skillet for 5-7 minutes, stirring occasionally until hot. Add extra veggies or protein for a complete meal.
3. Meatless Meatballs $3.99/16 oz
These plant-based meatballs are hearty and flavorful, ideal for spaghetti night or adding to soups and salads. They offer a great meat-free alternative with high protein content.
Nutrition Facts:
Serving size: 6 meatballs (85g)
Calories: 150
Total fat: 7g
Sodium: 500mg
Total carbs: 8g
Protein: 14g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 490 mg
Dietary Fiber: 2 g
Protein: 15 g
Calcium: 61 mg
Potassium: 427 mg
Ingredients:
Textured soy protein concentrate
Water
Canola oil
Breadcrumbs (wheat flour, yeast, salt)
Onion
Garlic
Prep Instructions:
Bake at 375°F for 10-12 minutes or pan-fry for 6-8 minutes until heated through.
4. Shelled Edamame $3.99/9 Oz
These frozen, pre-shelled edamame are packed with protein and can be quickly heated for a nutritious snack or added to salads, soups, or stir-fries.
Nutrition Facts:
Serving size: 1/2 cup (85g)
Calories: 120
Total fat: 5g
Sodium: 5mg
Total carbs: 9g
Fiber: 4g
Protein: 11g
Ingredients:
Edamame (soybeans)
Prep Instructions:
Microwave in the bag for 2-3 minutes or steam for 3-5 minutes.
5. Gyoza Pot Stickers $3.49/16 oz
These potstickers are filled with delicious vegetables and wrapped in tender dough, perfect for a quick snack or side dish with dipping sauce.
Nutrition Facts:
Serving size: 7 pieces (140g)
Calories: 230
Total fat: 6g
Sodium: 500mg
Total carbs: 36g
Fiber: 2g
Protein: 7g
Ingredients:
Wheat flour
Cabbage
Soybeans
Carrots
Green onions
Ginger
Garlic
Prep Instructions:
Pan-fry for 5-7 minutes until golden brown, or steam for 8-10 minutes.
6. Sweet Potato Fries $2.49/15 oz
These sweet potato fries are crispy on the outside and soft on the inside, making them a perfect side dish or snack. They come pre-seasoned and ready to bake.
Nutrition Facts:
Serving size: 1 cup (85g)
Calories: 140
Total fat: 5g
Sodium: 150mg
Total carbs: 23g
Fiber: 2g
Protein: 1g
Ingredients:
Sweet potatoes
Canola oil
Salt
Corn starch
Prep Instructions:
Bake at 425°F for 18-20 minutes, flipping halfway through for even crispness.
7. Organic Jasmine Rice $3.29/3 Lb
Trader Joe’s Organic Jasmine Rice comes pre-cooked and frozen in convenient microwavable pouches, providing a quick and fluffy rice base for any meal.
Nutrition Facts:
Serving size: 1 cup (140g)
Calories: 210
Total fat: 0g
Sodium: 0mg
Total carbs: 48g
Fiber: 0g
Protein: 4g
Ingredients:
Organic jasmine rice
Prep Instructions:
Microwave for 3 minutes per pouch, and fluff with a fork before serving.
8. Dorot Gardens Crushed Garlic/Ginger $2.29/2.8 oz
Dorot Gardens Crushed Ginger is a frozen cube of fresh ginger that adds instant flavor to your dishes. No peeling or chopping necessary!
Nutrition Facts:
Serving size: 1 cube (1 tsp)
Calories: 5
Total fat: 0g
Sodium: 0mg
Total carbs: 1g
Protein: 0g
Ingredients:
Ginger
Water
Salt
Citric acid
Prep Instructions:
Pop one cube directly into soups, stir-fries, or marinades for an easy ginger flavor boost.
9. Hashbrowns $2.79/22.5 Oz
These crispy, golden hashbrowns are a breakfast classic that you can enjoy any time of day. They’re easy to cook and perfectly crispy.
Nutrition Facts:
Serving size: 1 patty (64g)
Calories: 120
Total fat: 6g
Sodium: 260mg
Total carbs: 15g
Fiber: 2g
Protein: 1g
Ingredients:
Potatoes
Canola oil
Salt
Corn starch
Prep Instructions:
Bake at 400°F for 15-20 minutes or pan-fry for 4-6 minutes on each side until golden and crispy.
These Trader Joe’s frozen staples will save you time, effort, and energy in the kitchen while still delivering delicious and nutritious meals. With these in your freezer, meal prep just got a whole lot easier!
