41 Healthy (& Cheap) Buys from Trader Joe’s

Photo: Courtesy of Trader Joe's.
It's no secret that we love Trader Joe's. In fact, we love the grocery chain just as much as we love leaving with bags full of tasty and healthy foods. While TJ's is perhaps best known for its competitive prices, and second for its delicious packaged treats and frozen staples, what you might not realize is how many nutritious items are lining the shelves.
Yet, Trader Joe's and healthy go hand-in-hand quite often. That's why we decided to round up some of our favorite, good-for-you finds.
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Of course, no Trader Joe's list can be completely comprehensive. New items are always being added to shelves to keep up with the seasons. Did we miss your go-to? Let us know in the comments. Click through, and you just might find your new favorite healthy snack or staple.
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Avocado Citrus Greek Whole Milk Yogurt

Why it's healthy: Not only does this ultra-creamy yogurt come packed with digestion-friendly probiotics, but it's also made from whole milk. Full-fat dairy has long been vilified as unhealthy, but recent research has linked it to a lower risk for type 2 diabetes and higher levels of healthy cholesterol.

How to eat it: Since it already comes flavored with blood orange and avocado, we recommend enjoying this yogurt as-is.
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Mixed Nut Butter

Why it's healthy: This butter, made with a blend of almonds, cashews, walnuts, Brazil nuts, hazelnuts, and pecans, is high in both polyunsaturated and monounsaturated fats, more commonly known as the "good" types of fats.

How to eat it: Dress up your morning toast with a dollop of this tasty butter.
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Mashed Cauliflower

Why it's healthy: This trendy side is made with two varieties of cauliflower, which, thanks to its high vitamin K, fiber, and folate content, is a surprisingly nutritious veggie.

How to eat it: Lucky for you, this mash comes pre-seasoned, so all you need to do is heat it up and serve with your preferred mash accompaniment.
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Organic Coconut Aminos Seasoning Sauce

Why it's healthy: Thanks to its much lower sodium content, this salty-sweet sauce is a great alternative to soy sauce (not that salt is the devil or anything, but the American Heart Association recommends limiting your intake to no more than 1,500 milligrams per day).

How to eat it: Just sprinkle some over your next stir fry or salad for a little hit of umami.
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Just a Handful of Rainbow's End Trail Mix

Why it's healthy: This blend of peanuts, almonds, golden raisins, and chocolate candies contains what are widely considered "good fats," which are essential to vitamin absorption, muscle movement, and more. Three grams of polyunsaturated fat and six grams of monounsaturated fat are in every serving, to be exact.

How to eat it: Toss a pouch (or three) in your bag for your afternoon snacking needs.
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Matcha Green Tea

Why it's healthy: High in vitamins C, E, and K, matcha tea is a tasty alternative to your go-to caffeine boost.

How to eat it: These grab-and-go cans are best when chilled and enjoyed on a hot day.
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Photo: Courtesy of Trader Joe's.
Chicken Burrito Bowl

Why it's healthy: This hearty meal-in-a-bowl is packed with fiber, thanks to its base of black rice and quinoa, and protein from its seasoned chicken breast — 22 grams per serving, to be exact.

How to eat it: Simply follow the heat-up directions on the package — you'll be enjoying your bowl in no time.
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Ancient Grains and Nuts Granola

Why it's healthy: In addition to rolled oats, almonds, and other granola mainstays, this blend contains ancient grains, like chia seeds, buckwheat, and quinoa. These healthy carbs are great sources of fiber and protein. And research suggests eating more whole grains might be linked to a longer life.

How to eat it: Pour yourself a bowl and top it off with your milk or yogurt of choice.
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Unsweetened Sunflower Seed Spread

Why it's healthy: With zero added sugars or sweeteners and seven grams of protein per serving, this sunflower seed butter is a simple, tasty alternative for people who have nut allergies or just want a break from their almond butter routine.

How to eat it: Sub this spread into your PB&J for a delightful, nut-free SSS&J sandwich — or add it to your morning toast.
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Organic King Coconut Water

Why it's healthy: The OG trendy water is packed with potassium, which you need for nerve and muscle function. And, thanks to its high electrolyte count, it's a hydration powerhouse.

How to eat it: Sip on a bottle of coconut water on hot day, after working out, or, as some recommend, before and after a night of drinking.
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Photo: Courtesy of Trader Joe's.
Organic Dry Black Beans

Why it's healthy: Black beans are a fantastic source of protein, whether you're a vegetarian, vegan, or meat-eater. They're also satisfying and filling, thanks to their high fiber content.

How to eat it: Even if you've never cooked with dry beans before, never fear — TJ's provides soaking and cooking instructions right on the packaging. If you feel like getting more creative, you can add these to a soup, quinoa bowl, or just throw some cheese on top for a delicious, melty side.
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Photo: Courtesy of Trader Joe's.
Organic Plain Yogurt

Why it's healthy: Made with just organic whole milk and live yogurt cultures, this yogurt is free of added sugars and packed with probiotics, which can boost digestive health, bolster your immune system, and might even help regulate mood.

How to eat it: The possibilities here are endless. Eat it plain, mix in your favorite fruits or nuts, add it to a smoothie, or even make a salad dressing with it.
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Photo: Courtesy of Trader Joe's.
Grainless Granola

Why it's healthy: This unconventional granola is high in fiber and protein, and vegan to boot (if you're into that kind of thing). In lieu of grains, it uses nuts and seeds for a major crunch factor, meaning it has plenty of good-for-you polyunsaturated and monounsaturated fats.

How to eat it: Mix it in with the aforementioned yogurt for a healthy one-two punch of a breakfast, eat it like cereal, or just by the handful.
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Photo: Courtesy of Trader Joe's.
Kettle Cooked Chicken Soup

Why it's healthy: This soup is a great source of Vitamin A, thanks to the veggies stirred into the hearty, comforting broth. And there's quite a bit of protein per serving, too, thanks to the chicken itself.

How to eat it: Simply reheat in the microwave or on the stovetop.
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Photo: Courtesy of Trader Joe's.
Just Beets

Why it's healthy: If the name didn't make it clear, beets are the only thing you'll find in this snack — dried, crunchy, full-of-fiber-and-potassium beets.

How to eat it: Eat them plain or with hummus.
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Photo: Courtesy of Trader Joe's.
Mango Jicama Slaw

Why it's healthy: It's full of vitamin C and vitamin A, and, thanks to the jicama, this slaw is also high in fiber and magnesium, which your body needs for energy production.

How to eat it: This pre-made slaw goes great as a side or topping for fish.
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Photo: Courtesy of Trader Joe's.
Organic Edamame

Why it's healthy: These soy beans are a great source of plant-based protein, which is just as important as the protein you find in your eggs or meat for your health.

How to eat it: Follow the heating instructions on the package then season with salt, soy sauce, or even cayenne for flavor.
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Photo: Courtesy of Trader Joe's.
Whole Grain Crispbread

Why it's healthy: Packed with grains and seeds, these crackers offer a wealth of health benefits — eating whole grains has been linked to living longer and, contrary to what popular diets might have you believe, carbs are not the devil (they're actually important fuel for your whole body).

How to eat it: Spread with your favorite cheese or eat alongside a hearty soup.
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Photo: Courtesy of Trader Joe's.
Chipotle Black Bean Dip

Why it's healthy: Made with vegetarian- and vegan-friendly black beans, this dip has fiber, protein, and no cholesterol where other dips have more grease than flavor.

How to eat it: Bring this to your next game-day gathering, pair with your chips of choice.
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Photo: Courtesy of Trader Joe's.
Organic Tahini

Why it's healthy: This sesame seed paste is a healthy fats powerhouse. Not only is it high in polyunsaturated and monounsaturated fats, but it also contains omega-3 and omega-6 fatty acids, which play a vital role in brain and nerve function.

How to eat it: Use it in your go-to hummus recipe.
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Photo: Courtesy of Trader Joe's.
Spatchcocked Lemon Rosemary Chicken

Why it's healthy: The marinade for this protein-packed chicken is as simple as can be, and, with a base like olive oil, you can be sure you're getting plenty of healthy, essential fats. And, though it may appear in trace amounts, the rosemary adds a boost of iron.

How to eat it: Grill or roast until its internal temperature reaches 165ºF.
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Photo: Courtesy of Trader Joe's.
Rice Cracker Medley

Why it's healthy: This snack mix comes with roasted seaweed and wasabi peas mixed in. The latter of these is high in calcium, magnesium, and vitamin B-6, a necessary nutrient in forming antibodies (which help fight diseases) and breaking down proteins.

How to eat it: This medley was made for snacking.
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Photo: Courtesy of Trader Joe's.
Organic Ginger Turmeric Herbal Tea

Why it's healthy: Turmeric and ginger alike have long been touted as super spices, believed to reduce inflammation and aid digestion, which makes this tea a great option the next time you have a sour stomach.

How to eat it: Brew for three to five minutes in hot water.
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Photo: Courtesy of Trader Joe's.
Shrimp Soft Tacos

Why it's healthy: In spite of its high protein content, shrimp has gotten a bad rap because it appears high in cholesterol. But research has found that eating shrimp can actually raise your levels of "good" cholesterol, while lowering your overall triglycerides (fats found in the blood).

How to eat it: Follow the heating instructions on the package, and garnish as you like (we recommend adding some avocado).
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Photo: Courtesy of Trader Joe's.
Organic Chia Bar

Why it's healthy: Although you shouldn't believe everything you hear about chia seeds, they are a good source of fiber and essential amino acids, making them a complete protein, which are vital for your body's growth and recovery.

How to eat it: These bars make a great on-the-go snack.
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Photo: Courtesy of Trader Joe's.
Pickled Cauliflower Medley

Why it's healthy: There's more vitamin C in one serving of this mix than in one orange. To top it off, cauliflower also contains a surprising amount of protein and vitamin B-6.

How to eat it: Enjoy this medley as a side or use it to top off your burgers and sandwiches.
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Photo: Courtesy of Trader Joe's.
Unsweetened Instant Oatmeal

Why it's healthy: Oatmeal is one of the healthiest sources of carbs around (it's also gluten-free, as long as it's been processed in a gluten-free facility), and is known to help lower cholesterol.

How to eat it: Follow the cooking instructions on the package and eat plain or with your favorite toppings.
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Photo: Courtesy of Trader Joe's.
Instant Mango Oatmeal

Why it's healthy: This slightly sweeter take on the previous unsweetened version also contains flax seeds and quinoa, giving an already healthy bowl of grains a boost of magnesium, fiber, and healthy fats.

How to eat it: With this hot breakfast option, the toppings come mixed in. Simply heat and enjoy.
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Photo: Courtesy of Trader Joe's.
Wild Sockeye Smoked Salmon Ends & Pieces

Why it's healthy: Salmon is known for its high healthy fat content and, luckily, the smoking process does not affect that. Although smoked salmon isn't exactly an every day kind of food, it's incredibly high in vitamin D, which aids calcium absorption and bone growth.

How to eat it: Add these to a salad, soup, dip, or sprinkle on top of a bagel.
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Photo: Courtesy of Trader Joe's.
Roasted Potatoes With Peppers & Onions

Why it's healthy: The humble potato actually boasts quite a few nutritional benefits, including vitamins C and B6, niacin (which boosts good cholesterol levels), phosphorus (which supports kidney and muscular function), and manganese (which helps prevent anemia).

How to eat it: Follow the heating instructions on the package.
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Photo: Courtesy of Trader Joe's.
Bollywood Popcorn

Why it's healthy: By virtue of being air-popped, this popcorn is light and airy, and not to mention high in fiber. Oh, and this is yet another product on our list that is 100% whole grains!

How to eat it: By the handful, preferably while watching a Bollywood classic.
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Photo: Courtesy of Trader Joe's.
Organic Black Bean Rotini

Why it's healthy: Black bean flour serves as the base for this pasta, which instantly ups its protein and fiber cred.

How to eat it: Follow the cooking instructions on the package.
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Photo: Courtesy of Trader Joe's.
Thyme Honey Balsamic Vinaigrette

Why it's healthy: How's this for simplicity — this dressing is made with only three ingredients. And don't forget that, when it comes to salad dressings, the full-fat option is the healthiest.

How to eat it: Add to your next salad or use as a marinade for chicken.
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Photo: Courtesy of Trader Joe's.
Creamy No Stir Peanut Butter Spread

Why it's healthy: Peanut butter can provide a hearty dose of protein, healthy fats, and magnesium.

How to eat it: Eat on toast, in a sandwich, or from a spoon.
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Photo: Courtesy of Trader Joe's.
Organic Virgin Olive Oil

Why it's healthy: Although it's not the cure-all many believe it to be, coconut oil can help increase levels of "good" cholesterol and serves as a vegan substitute in baking recipes.

How to eat it: Use it when cooking, in place of olive oil or butter.
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Photo: Courtesy of Trader Joe's.
Raw California Almonds

Why it's healthy: All almonds come with a healthy amount of good fats, fiber, and iron, but these have the extra bonus of being free of added salts or flavors.

How to eat it: Add them to any DIY trail mix blend, top yogurt with them, or eat them solo as a snack.
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Photo: Courtesy of Trader Joe's.
Organic Thompson Seedless Raisins

Why it's healthy: With no added sugars, these raisins are naturally sweet and full of fiber and potassium.

How to eat it: Add to trail mix, yogurt, or cereal.
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Photo: Courtesy of Trader Joe's.
Cut Butternut Squash

Why it's healthy: This seasonally-appropriate item is packed with vitamin A, like most types of squash. Your eyes, skin, and teeth will thank you.

How to eat it: Roast or steam these ready-to-cook cubes.
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Photo: Courtesy of Trader Joe's.
Cranberry Coconut Snacking Crackers

Why it's healthy: With a base made with wholewheat flour and oats, these crackers come with plenty of fiber baked right in.

How to eat it: These are flavorful enough to eat on their own, or pair them with a mild cheese.
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Photo: Courtesy of Trader Joe's.
Hass Avocado Oil

Why it's healthy: Much like regular avocados, this oil is high in polyunsaturated fats and monounsaturated fats. And, with its surprisingly high smoke point, it's right at home when cooking at high temperatures.

How to eat it: Use it in place of olive oil or vegetable oil when baking, sautéeing, searing, or garnishing.
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Photo: Courtesy of Trader Joe's.
Roasted Seaweed Snacks

Why it's healthy: In addition to fiber, vitamin C, and vitamin B-12, these highly snackable sheets of roasted seaweed contain iodine, which is essential to proper thyroid function.

How to eat it: Simply eat the sheets like chips, add them to a salad, or keep them handy the next time you make sushi at home.
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