Until recently, Trader Joe’s has always been a bit of a schlep. Now that I’ve moved to Minneapolis, my local store is only minutes away. I just wish that they would deliver my groceries.
Still, when I go to Trader Joe’s, I want to get in and out as quickly as possible. Man, I love them but those cashiers like to chat.
I created a list of my favorite healthy items (along with their corresponding Weight Watchers points for those following that plan).
Scroll down to the bottom of this blog post for a free downloadable checklist to bring to Trader Joe’s to make your trip as seamless as possible!
This post contains affiliate links. See my disclosure policy for more information.
Trader Joe’s and Weight Watchers Points
This year, after a 15-year hiatus, I rejoined Weight Watchers. I’m also double-tracking using the My Fitness Pal app. (Get a month free of Weight Watchers with this link).
For reference, I’m including WW Points for both the Green and Blue Plans. I don’t list all ingredients or nutritional information so always double-check the labels yourself.
Note, remember I am not a nutritionist. I’m just a busy mom, trying to stay fit, and lose a few pounds along the way.
Healthy Trader Joe’s Favorite Items to Always Keep on Hand
While Trader Joe’s does carry many healthy products, always check the labels. For some reason, people assume that everything Trader Joe’s carries is healthy; it’s not.
Trader Joe’s Healthy Frozen Foods
(1) Riced Cauliflower Stir Fry
Tip: scramble in an egg on top
Key Ingredients: cauliflower, tamari sauce, sesame oil, peas, red bell peppers, grilled corn, spring onions
Nutrition: 50 calories, 2 grams of fat
Serving Size: 1 cup
WW Points: 1
(2) Shakshuka Starter, spiced stew of tomatoes and peppers
I often make shakshuka from scratch so of course, this piqued my interest when I saw it in my local TJ store. Short on time, I popped in the microwave with two cracked eggs on top. It’s so easy and filling.
Key Ingredients: tomatoes, bell peppers, garlic, spices. Add two eggs.
Nutrition: 80 calories, 3.5 grams of fat, (I eat the entire bowl: 2 servings) + egg (70 calories per egg)
Serving Size: 1/2 package
WW: 2 points per 1/2 package (I eat the entire package) + 2 points per egg on the Green Plan, zero additional points on Blue.
(3) Gnocchi
Tip: prepare in the air fryer. Add toppings as you would to any pasta dish.
Cauliflower Gnocchi
Key Ingredients: cauliflower, cassava flour, potato starch, extra virgin olive oil, sea salt
Nutrition: 1 cup, 140 calories, 3 grams of fat (0.5 saturated fat)
WW Points: 4

Kale Gnocchi
Key Ingredients: kale, potato starch, chickpea flour, sea salt, extra virgin olive oil
Nutrition: 190 calories, 3 grams of fat (0.5 saturated fat)
Serving Size: 1 cup
WW Points: 5
Note: Trader Joe’s also makes sweet potato gnocchi with butter and sage but it’s 12 grams of fat and 9 Weight Watchers points for me.
(4) Spiralized Carrots or Zucchini
Tip: While Trader Joe’s also sells fresh spiralized vegetables, I prefer the frozen ones otherwise they go bad quickly.
Sure, I sometimes make my own spiralized vegetables but this makes it so much easier. I treat this meal as I would any pasta dish. Add vegetables, parmesan, or my favorite, goat cheese.
Spiralized Carrots
Key Ingredients: carrots
Nutrition: 34 calories, 0 grams fat
Serving Size: 3/4 cup
WW Points: 0
Spiralized Zucchini
Key Ingredients: zucchini
Nutrition: 3/4 cup 15 calories, 0 grams fat
WW Points: 0
(5) Cooked Organic Brown Rice
Key Ingredients: Brown rice
Nutrition: 200 calories, 1.5 grams fat, 43 carbs, 3 grams fiber, 5 grams protein
Serving Size: 1 cup
WW Points: 6 points on Green (7 points on Blue)
(6) Thai Vegetable Gyoza
Tip: Steam in an instant pot or prepare in the air fryer.
Key Ingredients: white cabbage, carrot, chive, white radish, green onion, onion, ginger, garlic, soy sauce, unbleached wheat flour
Nutrition: 270 calories, 10 grams fat, 1.5 grams saturated fat, 40 carbs, 5 grams protein
Serving Size: 5 pieces
WW Points: 9
Trader Joe’s Refrigerated Items: Healthy Soups, Veggies, Salads & Dips
(7) Sriracha Tofu
Key Ingredients: sofa, soy sauce, rice vinegar, tomato paste, sake, garlic, ginger
Nutrition: 140 calories, 7 grams fat, 1 gram saturated
Serving Size: 1 piece, i.e., half the package
WW Points: 3
(8) Mexican Style Corn & Quinoa Salad
This salad is super filling and honestly, it’s way less caloric and lower in points than I imagined. It’s so good!
Key Ingredients: corn, grape tomatoes, red and green cabbage, white quinoa, brown rice, lime wedge, poblano cilantro dressing.
Nutrition:
- without dressing: 140 calories, 7 grams of fat (1.5 saturated)
- with dressing: 180 calories, 11 grams of fat (1.5 saturated)
Serving Size: 3/4 cup
WW Points: 7 (with dressing)
(9) Broccoli Slaw
I throw this into wraps and sandwiches for an extra crunch.
Key Ingredients: broccoli and carrots
WW Points: 0
(10) Tomato Feta Soup
This soup’s filling and so much tastier than a traditional tomato soup. The feta adds a bit of kick but it’s not a creamy soup.
Key Ingredients: tomatoes, tomato paste, feta cheese, carrots, sea salt
Nutrition: 130 calories, 7 grams of fat (3.5 saturated), 810 mg sodium (high), 5 grams protein
Serving Size: 1 cup
WW Points: 3
(11) Ancient Grains Lentil Soup
This is a heavy soup which makes it perfect for dinner.
Key Ingredients: lentils, onions, carrots, celery, tomato paste, olive oil, balsamic vinegar, sea salt, millet, quinoa, flax seeds, amaranth
Nutrition: 200 calories, 9 grams of fat (1 saturated), 9 grams of protein
Serving Size: 1 cup
WW Points: 3 points
(12) Hummus
Mediterranean Hummus
Key Ingredients: garbanzo beans, tahini, canola oil, water, garlic, lemon juice, salt, pine nuts, spices, olive oil, red bell pepper, paprika
Nutrition: 70 calories, 6 grams of fat (.5 saturated), 2 grams of protein
Serving Size: 2 tbsp
WW Points: 2
Kalamata Olive Hummus
Key Ingredients: chickpeas, lemon juice, canola oil, kalamata olives, sesame tahini, sea salt, garlic, spices
Nutrition: 60 calories, 4 grams of fat (.5 saturated), 1 gram of protein
Serving Size: 2 tbsp
WW Points: 2
Chocolate Hummus
A low calorie treat with fruit or on a spoon
Key Ingredients: chickpeas, cane sugar, cocoa processed with baking soda, canola oil, sea salt, tahini
Nutrition: 50 calories, 1.5 grams of fat, 2 grams protein
Serving Size: 2 tbsp
WW Points: 2
(13) Cauliflower Tabouleh
I mix this into a hummus wrap for some extra zing or dip crackers or chips into it.
Key Ingredients: cauliflower, tomatoes, parsley, canola oil, onions, lemon juice, olive oil, mint, garlic powder
Nutrition: 80 calories, 6 grams of fat (.5 saturated), 2 grams of protein
Serving Size: 1/2 cup
WW Points: 2
vegan, plant-based meal kits and packaged meals delivered right to your door.
(14) Vegetable and Soba Noodles Stir Fry Kit

This is one of my favorite low-cal dinners. It’s ridiculously tasty and I can eat a huge serving without feeling guilty.
Key Ingredients: vegetables (broccoli florets, bok choy, savoy cabbage, snow peas, green onion), soba noodles, buckwheat flour, canola oil, soy ginger sauce, rice vinegar, ginger, white wine vinegar, cornstarch, sesame oil, garlic, sea salt, dried red pepper, sesame seed
Nutrition: 80 calories, 1.5 grams of fat, 3 grams of protein
Serving Size: 1 cup
WW Points: 2
(15) Green Goddess Dressing
My new favorite salad dressing.
Key Ingredients: avocado, apple cider vinegar, green onions, lemon juice, chives, parsley, olive oil blend, yellow onion, basil, garlic, sea salt, black pepper
Nutrition: 20 calories, 2 grams of fat
Serving Size: 2 tbsp
WW Points: 1
(16) Spinach & Kale Greek Yogurt Dip
I put these out with tortilla chips (no one knows it’s healthy), raw veggies, and top my GG crackers with it.
Key Ingredients: spinach, kale, low-fat Greek yogurt
Nutrition: 30 calories, 2.5 grams of fat
Serving Size: 2 tbsp
WW Points: 1
(17) Reduced Guilt Guacamole with Greek Yogurt
This is another healthy dip I put out all the time.
Key Ingredients: avocados, low-fat greek yogurt, tomatoes, red onions, lime juice, cilantro, sea salt, jalapenos, garlic, black pepper
Nutrition: 30 calories, 2 grams of fat, 1 gram of protein
Serving Size: 2 tbsp
WW Points: 1
(18) Pre-Cooked Steamed Lentils
I use these lentils so many different ways. One of my favorite ways is to make grain bowls using riced cauliflower and add these lentils on top. It’s even better with a sprinkling of feta or goat cheese on top.
Key Ingredients: lentils, salt
Nutrition: 120 calories, 9 grams of protein
Serving Size: 1/2 cup
WW Points: 0
(19) Vegan Kale Pesto
Key Ingredients: kale, olive oil, cashew butter, garlic, lemon juice, sea salt, black pepper
Nutrition: 180 calories, 18 grams of fat (3 saturated), 2 grams of protein
Serving Size: 1/4 cup
WW Points: 6
(20) Eggplant Garlic Spread with Red Peppers

I spread this on eggs, crackers, add it to grain bowls. Whenever I buy this, I’m pretty much guaranteed to eat it daily, and I don’t even like red peppers.
Key Ingredients: sweet red peppers, eggplant, cane sugar, sunflower oil, sea salt, garlic
Nutrition: 30 calories, 2 grams of fat
Serving Size: 2 tbsp
WW Points: 1
Trader Joe’s Healthy Snacks & Desserts
(21) Just Mango Slices
I always buy at least three bags of this dried mango. Make sure you buy this one and not the one with added sugar. It’s probably my family’s number one favorite snack. But you got to pay attention to serving size.
Key Ingredients: mango
Nutrition: 130 calories
Serving Size: 4 pieces
WW Points: 6
(22) Hold the Cone Mini Ice Cream Cones
Yes, it’s ice cream. But these tiny cones will satisfy your nighttime sugar craving.
Key Ingredients: ice cream, mini cone
Nutrition: (chocolate flavor) 280 calories for 3 cones (just have one!), 13 grams of fat (8 saturated), 4 grams of protein
*vanilla is 260 calories and 12 grams of fat
WW Points: 3 Points per cone
(23) Roasted Plantain Chips
My downfall is mid-afternoon snacking on chips. I don’t feel guilty eating these plantain chips. Make sure to buy the roasted ones.
Key Ingredients: plantains, sunflower oil, salt
Nutrition: 140 calories, 7 grams of fat (.5 saturated)
Serving Size: 20 chips
WW Points: 5
(24) Dark Chocolate Honey Mints
Tip: keep these in the freezer
Key Ingredients: chocolate liquor, honey, peppermint oil
Nutrition: 140 calories, 6 grams of fat (4 saturated), 1 gram of protein
Serving Size: 3 pieces
WW Points: 7 points for 3 mints (so have just one or two)
(25) Frozen Chocolate Covered Strawberry Bites
Again, this all about portion control for me. The serving size is 6 pieces and I try to limit myself to 1-3 pieces as a dessert.
Key Ingredients: strawberries, dark chocolate, coconut oil
Nutrition: 100 calories, 3.5 grams of fat (2.5 saturated)
Serving Size: 6 pieces
WW points: 5 points for 6 pieces
Bread
(26) Jicama Wraps
Everyone is going crazy for these new wraps. Multi-purpose you can use these jicama wraps as taco shells, tortillas, and sandwiches.
Key Ingredients: Jicama (that’s it)
Nutrition: 15 calories (for 2 wraps!) and just 3 carbs
Serving Size: 2 wraps
WW Points: 0 (yes ZERO) points
(27) Gluten-Free Norweigan Crispbread
Inspired by the F-Factor Diet, I’ve started eating more Norweigan GG Crackers. Full of fiber, they’re called appetite suppressant crackers. This is Trader Joe’s version.
Key Ingredients: sunflower, sesame, fax seeds, oat flakes, rice bran, potato fiber, salt, honey
Nutrition: 130 calories, 9 grams fat (1 gram saturated), 4 grams of protein, 3 grams of fiber
Serving Size: 1 cracker
WW Points: 4 points for 1 cracker
(Note: GG brand crackers are 1 point each)
Seasonings & Spices
(28) Everything But the Bagel Seasoning
Sprinkle it on everything: avocado, eggs, roasted vegetables
Key Ingredients: sesame seeds, sea salt, minced garlic and onion, poppy seeds
Nutrition: 5 calories
Serving Size: 1/4 tsp
WW Points: 0
(29) Yuzu Hot Sauce
I put hot sauce on everything and always my eggs.
Key Ingredients: Vinegar, yuzu blend, salt, chili pepper
Nutrition: 0 calories, zero everything
WW Points: 0
Final Thoughts
Shopping at Trader Joe’s can be an overwhelming experience. Hopefully, I’ve made it easier for you to find healthy choices. If you find that one of these products gets discontinued, please let me know (it happens). Also, if I left out one of your favorite products, please comment below.
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Michelle is a content creator and certified personal trainer. Proving it’s never too late to reinvent yourself, she’s a former attorney and teacher who loves to do the research so you don’t have to. She takes a deep dive into each topic and writes about her wellness journey here. She loves trying out new workouts, fitness tips, healthy foods, and products to share with you. This native New Yorker recently made the move to the suburbs of Minneapolis, where she lives with her husband, two kids, and two dogs.
Roxy
Friday 21st of May 2021
It feels good to go to TJ and have a chatty conversation with the cashier because that shows there is kind people still in the world and still enjoy working.
Michelle
Friday 21st of May 2021
Agree but it's kind of sad now in my store, they make me wait off to the side. No more chatting.
Sonia
Friday 2nd of October 2020
That Yuzu hot sauce is so delicious! I put that $&@% on everything! And the cauliflower gnocchi is to die for. I eat the whole bag by myself and won’t let my husband eat any of it.
Michelle
Saturday 3rd of October 2020
Oh yeah, most of these foods are for me only! Since quarantine, the line to TJ's has been out the door so I haven't been going regularly. But I think I may venture out this weekend. Do you air fry the gnocchi too? They'd better not have discontinued anything :-(