The 10 Best Frozen Meals from Trader Joe's, According to Dietitians

Discover the frozen foods at Trader Joe’s that dietitians can’t get enough of. From cauliflower gnocchi to wild salmon, these picks are convenient and nutritious.

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Reviewed by Dietitian Jessica Ball, M.S., RD

In today’s fast-paced world, convenience items can be a more realistic option than elaborate meal prep, making frozen foods a staple in many households. Trader Joe’s, known for its unique and high-quality products, offers an array of frozen options that cater to a variety of tastes and dietary preferences. To help you navigate the aisles and make healthier choices, we’ve consulted with dietitians and compiled a list of their top 10 frozen food picks from the beloved grocery store. Whether you’re looking for a quick protein source or a filling meal, these dietitian-approved selections are sure to please your palate and simplify your meal planning.

1. Cauliflower Gnocchi

Cauliflower gnocchi was all the rage a while back, but its popularity continues because it’s a tasty and versatile twist on the classic dish. This frozen pasta alternative is made from cauliflower, cassava flour and potato starch, making it ideal for those with celiac disease or a gluten allergy. Looking for crispy texture? Registered dietitian Taylor Janulewicz, RD, says, “I recommend cooking them in a skillet with a drizzle of olive oil, or popping them in an air fryer.”

2. Premium Salmon Burgers

As the only non-vegetarian in her household, registered dietitian Keirnin Harris, RD, relies on the ease of single-serve animal protein options. Harris tells us, “I love these salmon burgers because they cook quickly for an easy weekday lunch or dinner. With 15 grams of protein per serving, lower sodium content and healthy fats for hormone and heart health, you can’t go wrong.”

3. Kimbap

Registered dietitian Kayla Farrell, RD, notes, “This plant-based item is packed with tofu and a variety of colorful veggies like carrots, pickled radish and spinach. Budget-friendly and convenient, this item elevates the average weekday lunch and is ready to eat in just two minutes.” Need this meal to be a bit more filling? Farrell recommends serving it with a boiled egg for an extra boost of protein.

4. Wild-Caught Salmon

Trader Joe’s individually packaged frozen Wild-Caught Salmon is ideal for those cooking for one. Just remove one serving from the freezer as needed, thaw in the fridge and you are ready to go! Registered dietitian Anne Murray, M.S., RD, owner of Nourished by Anne, adds, “Wild salmon is high in protein and omega-3 fatty acids, which are great things to eat post-workout to help repair muscles and decrease inflammation.”

5. Vegetable Masala Burgers

Need a flavorful appetizer or side dish? Cassidy Reeser, RD, of the Cozy Peach Kitchen suggests the Trader Joe’s Vegetable Masala Burgers, noting they offer an easy way to add instant flavor and inspiration to meals. While they are not high in fiber or protein on their own (with just 2 grams of each per serving), these serve as a great component to a meal. We recommend serving them with a source of protein, plant-based or otherwise, and some additional vegetables to round it out.

6. Organic Brown Rice

Trader Joe’s is known for their wide array of frozen microwaveable grain packets. Their Organic Brown Rice is the favorite of registered dietitian Crystal Orozco, RD, because as she tells us, “It’s cooked perfectly in three minutes and is loaded with fiber.” Unlike white rice, which has been stripped of its bran and germ layers, brown rice retains these nutrient-rich components, making it a good source of fiber, vitamins and minerals. White rice can definitely be part of a healthy eating pattern, but this product is a quick and convenient way to up your whole grain intake.

7. Multigrain Blend with Vegetables

Private practice registered dietitian Sophie Dolan, RD, recommends the Multigrain Blend with Vegetables as a versatile side dish that pairs well with many types of protein. The blend—which is made with barley, corn, rice, carrots, zucchini and peas—is packed with fiber, which is beneficial for digestion and satiety. Got some leftover veggies in the fridge? Dolan adds, “Pro tip: Bulk up the blend with any extra veggies you have!”

8. Grilled Chicken Strips

Looking for an easy protein option to keep on hand? Registered dietitian Cairn Timko, RD, recommends the Trader Joe’s Frozen Grilled Chicken Strips. She likes keeping these on hand to throw on grain bowls, salads, wraps and more. With 20 grams of protein in just 3 ounces, Timko notes, “These help me to meet my protein intake goals with less effort.”

9. Pork & Ginger Soup Dumplings

While some may think frozen foods can be lacking in flavor, this product is nothing of the sort. If you are looking for a dish that packs a delicious spicy kick, look no further! Emily Holdorf, RD, of Empowered Nutrition, suggests the Trader Joe’s Pork and Ginger Soup Dumplings for a quick and easy solo dinner night. She recommends adding an additional source of protein, plus some steam-in-bag broccoli or even a side of fruit to round out the meal.

10. Mexican-Style Riced Cauliflower

If you like savory and flavor-packed sides, this will become a new fan-favorite staple. Registered dietitian Emily Merklen, RD, loves the versatility of this dish, sharing that she uses it in stuffed peppers, tacos, nachos or as a side dish. This product is great for those that are watching their carbohydrate intake as it provides some carbs and veggies while being lower in carbohydrates than traditional rice, Merklen adds.

Read the original article on Eating Well.