Trader Joe’s frozen food aisle is a treasure trove of delicious and convenient options. Whether you’re looking for appetizers, international dishes, or comfort food classics, there’s something for everyone. We’ve ranked and reviewed 22 of the best frozen foods Trader Joe’s has to offer to help you find your next go-to meal.
22. Lamb Vindaloo $5.49/10 oz
Tender lamb cooked in a spicy vindaloo curry sauce. Packed with bold Indian flavors.
Nutritional Facts
- Calories: 250 per serving
- Fats: 12g
- Carbs: 18g
- Protein: 20g
- Sodium: 500mg
Ingredients
Lamb, Tomato Puree, Vinegar, Spices (Cumin, Coriander), Garlic, Onion.
Preparation Instructions
Microwave for 4–5 minutes or heat on the stovetop. Serve with rice or naan.
21. Butter Chicken $4.49/12.5 Oz
Classic Indian butter chicken with tender pieces of chicken in a creamy, mildly spiced tomato sauce.
Nutritional Facts
- Calories: 300 per serving
- Fats: 15g
- Carbs: 20g
- Protein: 18g
- Sodium: 450mg
Ingredients
Chicken, Tomato Sauce, Cream, Spices (Turmeric, Cumin, Coriander).
Preparation Instructions
Microwave for 4 minutes or heat on the stovetop.
20. Channa Masala $3.99/10 oz
Spiced chickpea curry with bold Indian flavors. Perfect for vegetarians and vegans.
Nutritional Facts
- Calories: 250 per serving
- Fats: 6g
- Carbs: 40g
- Protein: 8g
- Sodium: 480mg
Ingredients
Chickpeas, Tomato Puree, Onion, Garlic, Spices (Coriander, Turmeric, Mango Powder).
Preparation Instructions
Microwave for 3–4 minutes or heat on the stovetop.
19. Cuban Style Citrus Garlic Bowl $3.99/11 Oz
Juicy chicken, rice, black beans, and plantains brought together in a zesty citrus-garlic sauce. It’s a perfect blend of sweet and savory flavors inspired by Cuban cuisine.
Nutrition Facts:
- Calories: 400 (per bowl)
- Protein: 16g
- Total Fat: 18g
- Saturated Fat: 2g
- Carbohydrates: 44g
- Dietary Fiber: 1g
- Total Sugars: 13g (3g added)
- Sodium: 540mg
Ingredients:
- Chicken thigh
- Seasoned rice
- Black beans
- Citrus-garlic sauce
- Plantains
Prep/Serving Suggestion:
Microwave and garnish with a slice of fresh lime or chopped cilantro for a bright, refreshing finish. Serve alongside a light salad for a complete meal.
18. Southwest Chicken Quesadillas $4.49/12 Oz
Cheesy quesadillas filled with tender chicken and a hint of bold Southwest spices. A quick and flavorful meal option for busy days or snack cravings.
Nutrition Facts:
- Calories: 410 (per quesadilla)
- Protein: 23g
- Total Fat: 19g
- Saturated Fat: 11g
- Carbohydrates: 36g
- Dietary Fiber: 3g
- Total Sugars: 2g
- Sodium: 440mg
Ingredients:
- Chicken breast
- Cheese blend (cheddar and Monterey Jack)
- Wheat tortilla
Prep/Serving Suggestion:
For optimal flavor and texture, cook on a stovetop or in an air fryer for a crispy exterior. Serve with sour cream, guacamole, or a side of fresh salsa to enhance the Southwest flavors.
17. Beef Birria $7.99/16 Oz
Succulent, slow-cooked beef in a rich, spiced broth featuring guajillo and ancho peppers. Perfect for tacos, rice bowls, or as a standalone dish.
Nutrition Facts:
- Calories: 280 (per serving)
- Protein: 32g
- Total Fat: 15g
- Saturated Fat: 5g
- Carbohydrates: 3g
- Dietary Fiber: 0g
- Total Sugars: Less than 1g
- Sodium: 1,090mg
Ingredients:
- Beef
- Guajillo and ancho peppers
- Onions and garlic
- Seasoned broth
Prep/Serving Suggestion:
Warm thoroughly and serve in corn tortillas topped with diced onions, fresh cilantro, and a squeeze of lime. Pair with a side of consomé for dipping or enjoy with rice for a hearty meal.
16. Black Bean & Cheese Taquitos $4.29/16 Oz
Crispy corn tortillas filled with a hearty blend of black beans and cheddar cheese. A satisfying vegetarian snack or meal option.
Nutrition Facts:
- Calories: 190 (per serving)
- Protein: 6g
- Total Fat: 9g
- Saturated Fat: 3.5g
- Carbohydrates: 21g
- Dietary Fiber: 4g
- Total Sugars: Less than 1g
- Sodium: 430mg
Ingredients:
- Black beans
- Cheddar cheese
- Corn tortillas
- Mild spices
Prep/Serving Suggestion:
For a crispy texture, bake or air-fry until golden brown. Serve with fresh guacamole, salsa, or sour cream for dipping. Add a side salad to make it a complete meal.
15. Mac and Cheese Bites $3.99/10 Oz
These golden, bite-sized treats are packed with creamy mac and cheese encased in a crispy breadcrumb coating. Perfect for kids and adults alike, they deliver comforting, cheesy goodness in every bite.
Nutrition Facts:
- Calories: 190 per serving
- Total Fat: 10g
- Saturated Fat: 4g
- Protein: 7g
- Sodium: 280mg
Ingredients:
- Elbow macaroni
- Cheddar and gouda cheese
- Crispy breadcrumbs
Prep/Serving Suggestion:
Best baked or air-fried for a crunchy texture. Serve with marinara or ranch dipping sauce for an extra layer of flavor.
14. Jalapeño & Cream Cheese Crispy Wontons $4.99/7.5 Oz
A zesty, crunchy snack featuring crispy wonton wrappers filled with creamy cheese and a kick of jalapeño. Perfect for party platters or as an appetizer.
Nutrition Facts:
- Calories: 300 (per serving)
- Protein: 6g
- Total Fat: 19g
- Saturated Fat: 9g
- Carbohydrates: 27g
- Dietary Fiber: 3g
- Total Sugars: 3g
- Sodium: 460mg
Ingredients:
- Wonton wrappers
- Jalapeño peppers
- Cream cheese
- Spices
Prep/Serving Suggestion:
Bake or air-fry until golden and crispy. Pair with sweet chili sauce or a tangy ranch dip for a perfect balance of creamy, spicy, and sweet flavors. Garnish with chopped cilantro for a fresh touch.
13. Creamy Spinach & Artichoke Dip $3.79/8.8 Oz
A decadent blend of spinach, artichoke hearts, and creamy cheeses, perfect for dipping or as a spread for your favorite snacks.
Nutrition Facts:
- Calories: 40 (per 2 tbsp serving)
- Protein: 2g
- Total Fat: 3g
- Saturated Fat: 1.5g
- Carbohydrates: 2g
- Dietary Fiber: 0g
- Total Sugars: 0g
- Sodium: 125mg
Ingredients:
- Spinach
- Artichoke hearts
- Cream cheese
- Sour cream
- Parmesan cheese
Prep/Serving Suggestion:
Heat in the microwave or oven until warm and bubbly. Serve with tortilla chips, crackers, or fresh vegetables like carrot sticks or bell pepper slices. For an elevated dish, use as a topping for baked potatoes or pasta.
12. Perfectly Pickled Pups $4.99/6.3 Oz
Mini hot dogs wrapped in dill-pickle-flavored batter. A quirky spin on the classic corn dog.
Nutrition Facts:
- Serving Size: 2 pups
- Calories: 170
- Total Fat: 11g
Ingredients:
- Beef franks
- Dill pickles
- Cornmeal batter
Prep/Serving Suggestion:
Bake or air-fry and serve with mustard or ketchup.
11. Mini Cheeseburgers $4.49/7.02 Oz
Small burgers filled with cheese and relish, designed for quick snacking.
Nutrition Facts:
- Serving Size: 1 burger
- Calories: 190
- Total Fat: 9g
Ingredients:
- Ground beef
- American cheese
- Sweet relish
Prep/Serving Suggestion:
Heat in the oven for a less mushy texture and serve with fries.
10. Chiles Rellenos con Queso $5.99/14.4 Oz
Cheese-stuffed poblano peppers covered in a zesty tomato sauce.
Nutrition Facts:
- Calories: 250 (per pepper)
- Protein: 9g
- Fat: 15g
Ingredients:
- Poblano peppers
- Monterey Jack cheese
- Tomato-based sauce
Prep/Serving Suggestion:
Bake and serve with a side of rice or beans for a complete meal.
9. Not Your Average Salsa Verde Chicken Enchiladas $4.99/16.5 Oz
Chicken enchiladas smothered in tangy salsa verde and cheese.
Nutrition Facts:
- Calories: 190 (per enchilada)
- Protein: 12g
- Fat: 7g
Ingredients:
- Shredded chicken
- Corn tortillas
- Salsa verde
Prep/Serving Suggestion:
Pair with a dollop of sour cream or guacamole for added flavor.
8. Chicken, Cheese & Green Chile Pupusas $4.79/12 Oz
Salvadoran-style stuffed tortillas with chicken, cheese, and green chile.
Nutrition Facts:
- Calories: 240 (per pupusa)
- Protein: 7g
- Fat: 10g
Ingredients:
- Masa harina
- Cheddar cheese
- Shredded chicken
Prep/Serving Suggestion:
Pan-fry for a crisp exterior and serve with curtido (pickled slaw).
7. Panzerotti Pizza Bites $3.99/11.29 Oz
Mini calzones filled with mozzarella and tomato sauce.
Nutrition Facts:
- Calories: 90 (per piece)
- Protein: 3g
- Fat: 4g
Ingredients:
- Pizza dough
- Mozzarella cheese
- Tomato sauce
Prep/Serving Suggestion:
Bake and serve with marinara dipping sauce for extra flavor.
6. Trader Joe’s Mac ‘n Cheese $2.99/14 Oz
A creamy and cheesy classic with a rich blend of cheeses.
Nutrition Facts:
- Calories: 360 (per cup)
- Protein: 12g
- Fat: 18g
Ingredients:
- Cheddar and gouda cheese
- Milk and butter
- Elbow macaroni
Prep/Serving Suggestion:
Heat and top with breadcrumbs for added texture.
5. Battered Fish Nuggets $5.99/16 Oz
Crispy, golden fish nuggets made with Alaskan pollock and coated in a flavorful wheat batter. These bite-sized treats are a great option for quick meals or snacks.
Nutrition Facts:
- Calories: 180 (per 4 nuggets)
- Protein: 12g
- Total Fat: 2g
- Saturated Fat: 0g
- Carbohydrates: 26g
- Dietary Fiber: 1g
- Total Sugars: 2g (Includes 2g added sugars)
- Sodium: 350mg
Ingredients:
- Alaskan pollock
- Wheat batter
- Spices
Prep/Serving Suggestion:
For a crispy texture, bake or air-fry until golden brown. Serve with tartar sauce, ketchup, or a squeeze of fresh lemon for a simple yet satisfying meal. Add fries or a side salad for a classic fish-and-chips vibe.
4. Vegetable Spring Rolls $4.49/9 Oz
Crisp spring rolls filled with a medley of fresh vegetables.
Nutrition Facts:
- Calories: 200 (per 2 rolls)
- Protein: 4g
- Fat: 7g
Ingredients:
- Carrots, cabbage, mushrooms
- Spring roll wrappers
- Soy sauce
Prep/Serving Suggestion:
Bake or air-fry and dip in sweet chili sauce for added flavor.
3. Peanut Chicken Noodles $3.49/10.8 Oz
A hearty and satisfying noodle dish featuring tender chicken and rice noodles coated in a rich, creamy peanut sauce. It’s a quick and flavorful meal option perfect for busy weeknights.
Nutrition Facts:
- Calories: 500 (per serving)
- Protein: 19g
- Total Fat: 23g
- Saturated Fat: 3.5g
- Carbohydrates: 55g
- Dietary Fiber: 4g
- Total Sugars: 15g (Includes 13g added sugars)
- Sodium: 820mg
Ingredients:
- Rice noodles
- Chicken breast
- Peanut butter-based sauce
- Soy sauce and seasonings
Prep/Serving Suggestion:
Microwave until heated through and garnish with crushed peanuts, a sprinkle of green onions, and a squeeze of lime for added brightness. Pair with a side of steamed broccoli or snap peas for a balanced meal.
2. Mandarin Orange Chicken Bowl $4.99/22 Oz
A classic take on orange chicken with crispy, tender chicken breast coated in a tangy orange glaze, served over fluffy jasmine rice. Perfect for a convenient and satisfying meal.
Nutrition Facts:
- Calories: 320 (per serving)
- Protein: 21g
- Total Fat: 16g
- Saturated Fat: 3.5g
- Carbohydrates: 24g
- Dietary Fiber: 1g
- Sugars: 6g
- Sodium: 330mg
Ingredients:
- Chicken breast
- Sweet orange glaze
- Jasmine rice
- Seasonings
Prep/Serving Suggestion:
Microwave until thoroughly heated. Enhance with a sprinkle of sesame seeds and freshly sliced scallions for a restaurant-style finish. Serve alongside steamed broccoli or a simple Asian-inspired salad for a complete meal.
1. Chicken Soup Dumplings $3.49/6 Oz
Steamed dumplings filled with tender chicken and savory broth.
Nutrition Facts:
- Calories: 80 (per dumpling)
- Protein: 3g
- Fat: 4g
Ingredients:
- Chicken broth
- Wheat flour
- Soy sauce
Prep/Serving Suggestion:
Steam or microwave and serve with soy sauce or chili oil.
Final Thoughts
From creamy mac and cheese to spicy lamb vindaloo, Trader Joe’s frozen aisle has something for everyone. Whether you’re seeking comfort food or international flavors, these 22 items deliver deliciousness at unbeatable prices. Which one will you try next? Let us know in the comments below!
