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Healthy Trader Joe's Must Haves, that Won't Break the Bank

Healthy products always seem so expensive but Trader Joe's (TJ's), does it again. Here are some favorites to stock up on:

1. Skinny, Clean Ingredient Dips:

  • Sun-dried tomato hummus (45 cals/2 Tbsp vs. regular hummus ~70 cals)

  • Spinach & Kale Greek yogurt dip (30 cals/2 Tbsp)

  • Everything but the Bagel dip (60 cals/2 Tbsp) - onion dip ... but you know healthy

Use with chopped veggies or chips if you wish, as a mayo replacement in tuna or salmon salad, or as a salad dressing (thin with water or balsamic vinegar).

2. Seasonings to Elevate your Cooking:

  • Everything but the Bagel Seasoning: Literally try this on everything .. except maybe cereal .. side note: Costco sells a gumbo size ;)

  • Chili Lime Seasoning: Pair with white fish, taco night, bean dips, or add to veggies sticks (carrots, jicama, celery) and skip the dip

  • BBQ coffee rub: Works well on roasted carrots, baked chicken, or anything during a summer bbq

  • Coconut Aminos: Add to rice or whole grains, veggies, salmon, or scallops

  • Mushroom Seasoning: Adds an Umami flavor. Best when added to stews, soups, veggies, and proteins

  • Furikake: This blend of white sesame seeds, black sesame seeds, nori, salt, and kelp powder is great for flavoring ramen, popcorn, fish, and even egg

Frozen Safety Stock:

  • Cauliflower Gnocchi: Cook in air fryer, (if you don't have an airy fryer, I highly recommend it). This product is loaded with sodium, if you are on certain medications or have high blood pressure, stick to 1/2 the bag. Bulk up with some roasted broccoli and top with protein (shrimp, lentils, chicken, scallops, etc).

  • Broccoli crust: This doesn't need to be a pizza replacement, but it can change things up when it comes to making dinner. Add some dried figs, goat cheese, and a balsamic glaze for a change.

  • Frozen veggies: Whatever grocery store you go to, always stock up on frozen, here are some that are great at TJ's beets; organic cauli-rice, organic broccoli, organic spinach, bell peppers

  • Frozen fish: Sword fish, wild salmon, wild cod, wild Argentinean shrimp, wild scallops

Produce Dept., just to name a few:

  • Vacuum sealed lentils: Add to your ground meats or poultry for bulk or use as a meat alternative

  • Shredded cabbage: Toss some Greek yogurt, relish or chopped bread & butter pickles + some juice, "everything but the bagel" seasoning and make your own healthy slaw.

  • Jicama sticks: If you've never tried it, think of an apple turning into a veggie, less sweet but still super crunchy. Pair these sticks with some chili lime seasoning or chop onto your tacos!

  • Vacuum sealed beets (red & golden): Already cooked, peeled, & ready to eat. Add to smoothies, salads, sandwiches, etc.


  • Jarred red bell peppers: Perfect veggie addition to wraps & sandwiches

  • Bread & butter pickles: I never discard the juice, but instead add to homemade slow cooker baked beans or homemade slaw.

  • Canned: Sardines in water; Tuna in water; Wild salmon - Perfect for salmon or tuna cakes, or just a fish salad when you don't feel like cooking.

  • Canned organic beans: $1, say no more.

  • Bean & Lentil pastas: Stick to the cooking time on the package, do not over or under cook! These pastas have double the protein and triple the fiber or regular pasta.

  • Low in Carb Wraps: 45 cals per wrap with fiber and a few grams of protein, great for taco Tuesday's!

  • Mango Ginger Chutney: This 25 calorie spread is perfect for a mid-day toast with cottage cheese or to compliment an Indian or asian dish.


  • Organic dark chocolate PB & J bites -> 63 calories per bite

  • Almond butter cups -> 70 calories per cup

Both are individually wrapped! Toss them in your bag, and satisfy that craving whenever it hits. Keep these in the freezer or in the pantry where you are not tempted to overindulge.


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Registered Dietitian & Sports Nutritionist
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