Trader Joe’s has a wide variety of Indian-inspired frozen foods that can quickly turn a weeknight into a flavorful experience. Whether you crave rich curries or vegetarian delights, these frozen meals have something for everyone.
After testing these products, here’s our ranking of the best (and worst) Indian dishes from Trader Joe’s. Read on!
1. Butter Chicken with Basmati Rice $4.49/12.5 oz
Why It’s the Best
This butter chicken boasts tender, flavorful chicken in a rich, creamy tomato-based sauce, paired with fragrant basmati rice. It’s as close to restaurant-quality as you’ll find in the frozen section.
Nutrition Facts
- Calories: 400 per serving
- Total Fat: 13g
- Sodium: 640mg
- Carbs: 49g
- Dietary Fiber: 2g
- Sugar: 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)
Prep/Serving Suggestion
Microwave and enjoy as is, or pair with naan for an even more satisfying meal.
2. Paneer Tikka Masala with Spinach Basmati Rice $3.99/10 oz
Why We Love It
A creamy tomato sauce with soft paneer and spinach-infused basmati rice, this dish is a satisfying vegetarian option. The mild spice level makes it accessible to a wide range of tastes.
Nutrition Facts
- Calories: 340 per serving
- Total Fat: 21g
- Sodium: 780mg
- Carbs: 24g
- Dietary Fiber: 2g
- Sugar: 3g
- Protein: 12g
Ingredients
- Paneer (Indian cheese)
- Tomato purée
- Spinach
- Cream
- Spices
- Basmati rice
Prep/Serving Suggestion
Heat and serve with naan or paratha to complete the meal.
3. Channa Masala $2.99/10 oz
Why It’s Worth Trying
This vegan dish features chickpeas in a spicy, tangy tomato sauce. It’s a high-protein, fiber-packed meal with a nice blend of Indian spices that keep it flavorful.
Nutrition Facts
- Calories: 180 per serving
- Total Fat: 6g
- Sodium: 630mg
- Carbs: 24g
- Dietary Fiber: 5g
- Sugar: 4g
- Protein: 6g
Ingredients
- Chickpeas
- Tomato purée
- Onion
- Spices
- Sunflower oil
Prep/Serving Suggestion
Serve with basmati rice or naan for a filling meal.
4. Vegetable Biryani with Vegetable Dumplings $2.99/10 Oz
A Good Choice
A mildly spiced biryani made with long-grain basmati rice and packed with vegetables, the star of the show here is the flavorful vegetable kofta (dumplings).
Nutrition Facts
- Calories: 210 per serving
- Total Fat: 6g
- Sodium: 690mg
- Carbs: 36g
- Dietary Fiber: 6g
- Sugar: 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
Prep/Serving Suggestion
Heat and serve with a dollop of yogurt or raita to cool the spices.
5. Palak Paneer $3.99/10 oz
Where It Shines
This spinach-based dish features soft paneer cubes in a creamy, garlicky sauce. It’s mild, creamy, and perfect for vegetarians craving something savory and rich.
Nutrition Facts
- Calories: 250 per serving
- Total Fat: 18g
- Sodium: 780mg
- Carbs: 10g
- Dietary Fiber: 3g
- Sugar: 2g
- Protein: 12g
Ingredients
- Spinach
- Paneer
- Cream
- Garlic
- Spices
Prep/Serving Suggestion
Serve over basmati rice or with naan for a hearty meal.
6. Chicken Tikka Masala $4.49/8.5 Oz
A Solid Pick
This chicken tikka masala offers a flavorful tomato-cream sauce with chunks of chicken. While it’s good, the Butter Chicken edges it out in terms of richness.
Nutrition Facts
- Calories: 360 per serving
- Total Fat: 14g
- Sodium: 580mg
- Carbs: 39g
- Dietary Fiber: 1g
- Sugar: 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)
Prep/Serving Suggestion
Serve with a side of Trader Joe’s garlic naan or basmati rice.
7. Malabari Paratha $2.29/14 Oz
Why It’s a Must-Try
A light, flaky flatbread with crispy layers, Malabari Paratha is the perfect accompaniment to any curry or dal. It’s deliciously buttery and ready in just minutes.
Nutrition Facts
- Calories: 120 per piece
- Total Fat: 3.5g
- Sodium: 120mg
- Carbs: 20g
- Dietary Fiber: 1g
- Sugar: 1g
- Protein: 3g
Ingredients
- Unbleached Wheat Flour
- Cow’s Milk
- Buffalo’s Milk
- Corn Oil
- Sugar
- Salt
- Baking Powder (Sodium Bicarbonate, Wheat Starch, Calcium Phosphate)
Prep/Serving Suggestion
Heat in a skillet until golden brown and serve alongside curries.
8. Lamb Vindaloo $5.49/12.5 oz
The Miss
Despite the tender lamb, the sauce was overly tangy, making this a miss. The strong vinegar taste overpowers the other spices in the dish.
Nutrition Facts
- Calories: 370 per serving
- Total Fat: 22g
- Sodium: 890mg
- Carbs: 20g
- Dietary Fiber: 2g
- Sugar: 2g
- Protein: 21g
Ingredients
- Lamb
- Vinegar
- Tomato paste
- Garlic
- Spices
Prep/Serving Suggestion
Serve with plain rice to help balance the strong flavors.
9. Korma Fish Curry $5.99/10 oz
The Skip
This dish underwhelmed with its dry fish and under-seasoned korma sauce. It’s mild, but lacks the flavorful punch you’d expect from a Korma.
Nutrition Facts
- Calories: 360 per serving
- Total Fat: 22g
- Sodium: 700mg
- Carbs: 14g
- Dietary Fiber: 2g
- Sugar: 3g
- Protein: 14g
Ingredients
- Fish
- Coconut milk
- Onion
- Garlic
- Spices
Prep/Serving Suggestion
Serve with rice and lime to boost the flavors.
Final Thoughts
Trader Joe’s frozen Indian food offers a wide variety of flavors and options, catering to both vegetarians and meat lovers alike. While some dishes, like the Butter Chicken and Paneer Tikka Masala, deliver authentic and bold flavors, others, like the Lamb Vindaloo and Korma Fish Curry, miss the mark. With this guide, you can now confidently choose the best options for your next Trader Joe’s haul!
Which dish are you excited to try? Let us know!
