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Trader Joe’s: the Must-Have Healthy Vegetarian Shopping List (with Weight Watchers Points)

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

trader joes kale gnocchi

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.


  • 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

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(14) Vegetable and Soba Noodles Stir Fry Kit

trader joes vegetable soba noodle

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

trader joes eggplant garlic spread

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


(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.

Pin for later!

trader joes healthy food

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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.


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.


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.


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 :-(

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