15 Trader Joe’s Frozen Foods That Are Good For You

Cooking healthy food And Cooking can be time-consuming, especially if you’re trying to make everything from scratch. And let’s not even talk about how frustrating it is when you can’t use all your fresh produce and you’re left with wilted vegetables and moldy fruit! Fortunately, Trader Joe’s can help save you time, sanity, and wasted food with their selection of delicious, healthy frozen meals.

And we’re not just talking about boring old bags of broccoli — TJ’s has whole frozen meals that are ready to defrost and devour! Better yet, some of them are actually pretty good for you. PSA: Frozen fruits and vegetables are just as good for you as fresh and they last much longer!

Ready to whip up a satisfying, nutritious meal in just minutes? Here’s our guide to healthy eats in the frozen aisle at Trader Joe’s.


1. Potatoes fried with peppers and onions

Trader Joe's frozen meals are fried potatoes with peppers and onions

Complete your breakfast with roasted potatoes. This mix of potatoes, peppers and onions is perfectly spiced with rosemary, garlic and sage and has only 110 calories per serving. It contains only 14 grams of carbohydrates and is low in saturated fat at just 1 gram.

Add these spuds to a hearty omelet, veggie scramble or a side of turkey bacon for a hearty start to your day.

2. Packets of unsweetened acai puree

Trader Joe's Frozen Food |  Unsweetened Acai Puree Packet

It’s easy to pile on the calories and sugar when buying smoothies and smoothie bowls, but these frozen acai puree packets let you make a satisfying, healthy breakfast at home. One pack of unsweetened organic acai has only 80 calories, 4 grams of carbs, 3 grams of fiber and 0 – yes, zero! – Sugar village.

Eat your acai plain or mix it with fruit, spinach, chia seeds, Greek yogurt (white, 2%) or almond butter for a delicious healthy breakfast.

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3. Chicken Burrito Bowl

Chicken burrito bowl  Trader Joe's Frozen Foods

Trader Joe’s Chicken Burrito Bowl is a great option for healthy eating when you’re on the go. The spicy, Southwestern-style dish features chicken breast topped with garlic and chili powder, brown rice, quinoa, black beans, corn, bell peppers, and a sprinkling of cheddar cheese. One bowl contains 370 calories, 9 grams of fiber and 22 grams of protein.

To make your life as easy as possible, you can simply heat it up and enjoy it as is. Or, if you want to shake things up a bit, use it as a taco filling — bonus points if you use lettuce leaves as a wrap!

4. Turkey meatballs

Turkey meatballs  Trader Joe's Frozen Foods

Seasoned with garlic, parsley, and onion, these frozen turkey meatballs are an easy, delicious way to add protein to any meal. A standard serving (two meatballs) contains 12 grams of protein with only 2 grams of saturated fat.

Cook a few meatballs over a roasted veggie salad, rice bowl, or chickpea pasta cup. It couldn’t be easier!

5. Channa masala

Channa masala |  Trader Joe's Frozen Foods

Trader Joe’s Channa Masala gives a whole new meaning to frozen vegetarian meals. This popular Indian dish contains garbanzo beans, onions, tomatoes, chilies, and spices like cumin, turmeric, garlic, and fenugreek for a spicy, rich flavor. A half package of chana masala contains 180 calories and 6 grams of fiber and protein.

Complete your plate by adding some greens, such as roasted vegetables or a handful of sautéed spinach.

6. Cauliflower Gnocchi

Cauliflower gnocchi  Trader Joe's Frozen Foods

Trader Joe’s Genius Cauliflower Gnocchi has half the carbs you’d find in traditional potato pasta—but just as much flavor. Made from a blend of cauliflower, cassava flour and potato starch with sea salt and olive oil, these gnocchi are grain-free and have just 140 calories and 22 grams of carbs per cup.

To really bring out the best in frozen meals, toss these fried dumplings with fresh basil, tomato sauce, pesto, or a little olive oil.

7. Jerk Chicken Thai Skewers with Mango Chutney

Jerk Chicken Thai Skewers with Mango Chutney |  Trader Joe's Frozen Foods

When you don’t want to cook but still need a satisfying protein to add to weeknight dinners, look no further than Trader Joe’s Jerk Chicken Thai Skewers with Mango Chutney. These grilled chicken skewers are seasoned with garlic, ginger, lemon, paprika, and chili. Two skewers provide 19 grams of protein and contain only 100 calories (without sauce).

Looking to complete the meal? Add a fresh spinach salad to your grilled chicken or cilantro-lime brown rice to round out the protein.

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8. Fry the rice and cauliflower

Cauliflower stir fried rice  Trader Joe's Frozen Foods

Trader Joe’s Cauliflower Stir Fries are a delicious, low-calorie fried rice. Beans, red chillies, roasted corn and spring onions, then spiced with tamarind, sesame oil and ginger. One cup runs you just 50 calories and 7 grams of carbs, with 2 grams of fiber and protein each.

Eat stir-fry on its own, add a fried egg on top, or serve alongside a few slices of grilled chicken.

9. Organic Superfood Pilaf

Organic Superfood Pilaf |  Trader Joe's Frozen Foods

This superfood pilaf is loaded with veggies and whole grains, like tri-color quinoa, sweet potatoes, carrots, kale, and red bell peppers. One cup contains 160 calories, 25 grams of carbohydrates and 3 grams of dietary fiber.

And there is no way to enjoy it! You can use it to bulk up your salad, pair it with a bowl of soup, or toss some grilled chicken breast for a protein-packed superfood mashup.

10. Stir fried vegetables

Stir fried vegetables  Trader Joe's Frozen Foods

Take the easy way to add nutrition, color, And Spice up your meal with this frozen veggie medley. A mix of pea pods, bean sprouts, bamboo shoots, soybeans, water chestnuts, carrots and mushrooms has 45 calories per cup, plus 2 grams of fiber and 3 grams of protein.

Roast these veggies with a splash of coconut aminos and serve with a scoop of brown rice and a handful of fried shrimp for a perfectly portioned and balanced meal.

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11. Organic mixed berry mix

Organic mixed berry mix  Trader Joe's Frozen Foods

This bag of mixed raspberries, strawberries, blueberries and blackberries is great to have on hand for healthy breakfasts, snacks and desserts. A standard serving (¾ cup) contains only 80 calories and contains 5 grams of fiber.

Blend a handful of berries into a spinach smoothie, toss them into a cup of Greek yogurt for an easy breakfast, or a simple after-dinner snack.

12. Carrot Spiral

Carrot spiral  Trader Joe's Frozen Foods

Trader Joe’s Frozen Carrot Spirals are easy, versatile, and so good for you. The coveted trifecta! And these aren’t just regular carrots—they’re cool carrots shaved into noodles and topped with a sprinkling of sea salt to bring out their natural sweetness.

They contain 2 grams of fiber and only 35 calories per serving. Add them to stir-fries, a salad for extra color and texture, or even a smoothie!

13. Roasted Cauliflower

Roasted Cauliflower  Trader Joe's Frozen Foods

If you don’t feel like slicing up a head of cauliflower and tossing it on the grill to release its sweet flavor, you’re in luck! This frozen option is already done for you. Defrost these florets to use cold or warm, and use them whole or mashed — the options are almost limitless!


14. Bananas are gone

The banana is gone  Trader Joe's Frozen Foods

These frozen chocolate-covered banana coins make the perfect sweet treat when you’re craving something sweet and chocolatey. Four banana slices dipped in milk chocolate contain 100 calories. Never mind if we do!

15. Berry has gone mad

I've gone crazy  Trader Joe's Frozen Foods

If bananas aren’t your thing, you have another option for a fruity chocolatey dessert with this strawberry treat! TJ’s takes sliced ​​Thai strawberries, covers them in dark chocolate and freezes them so you can enjoy them whenever you want. You can pop six of these li’l guys in your mouth for just 100 calories and 5 grams of added sugar.

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