Trader Joes Staples

Wandering down the aisles at the grocery store is one of my favorite things to do.  When you walk down the aisles at Trader Joe’s is always a unique experience because you never know what you are going to find. Sure, there are going to be items that are new and a bit off the wall, but there are still solid staples at Trader Joe’s that you will want to snag the next time you visit.

Dips & Dressing & Sauces

These are all solid options to add to your meals to create new flavors, spice them up, or to have a new food experience.

Egg White Salad

Serving Size: 85g  (3f/2c/7p)

Reduced Guilt Spinach and Greek Yogurt Dip

Serving Size: 28g    (2.5f/2f/1p)

Avocado Tzatziki Dip GF

Serving Size: 31g    (1.5f/2c/1p) 

Everything But the Bagel Greek Style Yogurt Dip GF

Serving Size: 2tbsp    (5f/2c/1p) 

Green Goddess Salad Dressing GF/V

Serving Size: 30mL    (2f/1c/0p) 

Cilantro Salad Dressing GF

Serving Size: 30g    (3.5f/2c/1p) 

Chili Pepper Sauce GF/DF/V

Serving Size: 1tsp    (0f/1c/0p) 

Cashew Fiesta Dip GF/DF

Serving Size: 24g    (2f/2c/1p) 

Reduced Guilt Chunky Guacamole Dip GF

Serving Size: 30g    (2f/2c/1p) 

Cauliflower Jalapeno Dip GF

Serving Size: 30g    (3.5f/1c/1p) 



I love frozen foods because they last longer and you don’t need to worry about them going bad like you would fresh food. These frozen foods are great to keep on hand for times you are in a pinch or whenever you don’t feel like cooking.

Jasmine Rice GF/DF

Serving Size: 142g   (0f/46c/4p)

Riced Cauliflower Bowl GF/DF

Serving Size: 119g.  (7f/11c/5p)

Chicken Burrito Bowl GF

Serving Size: 330g    (10f/51c/22p)

Cauliflower Gnocchi GF/DF

Serving Size: 140g   (3f/22c/2p)

California Veggie Patties GF/DF

Serving Size: 71g   (5f/14c/5p)

Cauliflower Pizza Crust GF/DF

Serving Size: 50g   (0f/17c/1p)

Turkey Burgers GF/DF

Serving Size: 112g   (10f/0c/22p)

Reduced Guilt Spinach and Cheese Stuffed Shells

Serving Size: 241g   (7f/33c/20p)

Chicken Tikka Masala GF

Serving Size: 241g   (14g/39c/21p)

Butter Chicken with Basmati Rice

Serving Size: 250g   (6f/33c/21p)


Life is busy and cutting up veggies and fruits may be the last thing on your list. I love stocking up on the pre-cut options so that I am spending less time in the kitchen and more time living life.

Riced Vegetable Medley

Serving Size: 85g   (0f/5c/2p)

Butternut Squash Zig Zags

Serving Size: 85g   (0f/10c/1p)

Riced Cauliflower

Serving Size: 200g   (0f/10c/4p)

Riced Broccoli

Serving Size: 200g   (0f/10c/4p)

Sliced Crimini Mushrooms

Serving Size: 72g   (0f/3c/2p)

Asparagus Saute

Serving Size: 72g   (0f/4c/2p)

Shaved Brussel Sprouts

Serving Size: 85g   (0f/8c/3p)


Serving Size: 85g   (0f/5c/3p)

Jicama Wraps 

Serving Size: 36g   (0f/3c/0p)



In a protein rut or looking for 96/4 lean protein? Trader Joe’s has you covered in this department. 


Serving Size: 85g   (3f/0c/8p)

Fat-Free Crumbled Feta

Serving Size: 28g   (0f/1c/7p)

96/4 Lean Ground Beef

Serving Size: 113g   (4f/0c/21p) 

Sweet Apple Chicken Sausage

Serving Size: 68g   (6f/7c/11p)

Non-Fat Plain Greek Yogurt

Serving Size: 227g   (0f/7c/22p)

Wild Nova Smoked Salmon

Serving Size: 56g   (1.5f/2c/13p)

Uncured Turkey Bacon

Serving Size: 2 pieces   (3f/0c/12p)

Dry Goods

This is where you are most likely to find the unique, off-the-wall item’s that Trader Joe’s is known for. However, you can’t beat the  “Everything But the Bagel” seasoning and cookie butter! 

Green Jackfruit

Serving Size: 140g    (0f/10c/0p)

Buttermilk Protein Pancake Mix

Serving Size: 40g dry    (1f/23c/10p)

Speculoos Cookie Butter

Serving Size: 15g    (6f/8c/1p)

Everything But The Bagel Sesame Seasoning Blend 

Chili Pepper Sauce

Serving Size: 1tsp    (0f/1c/0p) 

Mushroom and Company Multi-purpose Umami Seasoning 


Serving Size: 12fl oz   (0f/2c/0p)

Black Beans

Serving Size: 100g   (0f/15c/5p)

Reduced Guilt Pita Chips

Serving Size: 32g    (3f/15c/3p)


Pre-Made Food

If you’re on the go and don’t have time to make a meal or maybe you are traveling and need something easy, the pre-made meals have you covered. After a minute or two, you could have a meal ready to go. 

Chicken Tikka Masala GF

Serving Size: 227g    (9f/36c/18p) 

Just Chicken

Serving Size: 85g    (2.5f/1c/24p)

Mango Jicama Slaw GF/DF

Serving Size: 113g    (3f/14c/1p) 

Cauliflower Tabbouleh GF/V

Serving Size: 100g   (6f/6c/2p) 

Grilled Vegetables

Serving Size: 100g    (1f/5c/1p) 

Roasted Rosemary Boneless Chicken Breast GF

Serving Size 170g    (5f/33c/17p)