Ultimate Trader Joe’s Grocery List with a Dietitian

Alright it’s BOUT TIME- I’m finally sharing my Trader Joe’s grocery list!

It will come as no surprise that I love Trader Joe’s. As a registered dietitian, I appreciate the incredible variety of high-quality and affordable groceries and the endless possibilities for yummy, nourishing meals and snacks!

I don’t do my grocery shopping there very often (purely for distance and practicality reasons) so when I do go, I make sure to stock up on ALL my favorite things. And y’all asked so here I am with my Trader Joe’s grocery list! I snag these items nearly every time I make the trip to TJs. 

From vibrant produce to convenient frozen options and delectable treats, this list of my absolute favorites covers all your needs. I make sure to include items to make easy weeknight meals, spices and condiments to liven up any food and of course, some treats! Reference the blog post for ideas on how to use each item and check out the video for some grocery ASMR 😂

You can download the full Trader Joe’s grocery list right here.

Let’s dive in and explore the must-have items for your next shopping trip!

PRODUCE

Where I spend the majority of my time at any grocery store! I love stocking up on lots of fresh fruits and vegetables for both snacking and creating all of our meals for the week.

Berries

Packed with antioxidants and vitamins, berries are a perfect snack or addition to smoothies and salads.

Baby Spinach

I ALWAYS have a bag of spinach in my fridge. It is so versatile and perfect for adding to salads, smoothies, or sautéing with other vegetables.

Arugula

I love the peppery kick arugula adds to sandwiches, wraps, salads and pasta. Another way to add quick nutrition! Make sure to snag the Trader Joe’s pre-steamed beets or pickled beets and make this arugula and beet salad.

Cauliflower of Many Colors

Um how fun are these multi-color cauliflower florets!? They taste pretty similar to regular cauliflower but add some serious beauty to a tray of roasted veg.

Les Petites Carrots

Continuing on with our rainbow theme, these colorful carrots are delicious and conveniently peeled and ready for snacking!

Green Beans

Trimmed and ready to go, these are a convenient way to up the veg in your day! Try them in the air fryer with some 21 seasoning salute!

Broccoli Florets

Packed with fiber and vitamins, broccoli florets are a great addition to stir fry, roasted vegetable medleys, or steamed as a side dish. Broccoli is a definite staple veg in this house.

Microgreens

I can’t find microgreens at every grocery store so I always put these on my Trader Joe’s grocery list. Microgreens are tiny nutrient powerhouses and add a burst of flavor and a concentrated dose of vitamins and minerals to any dish.

Limes

If you follow me on Instagram than you know my fridge is ALWAYS stocked with fresh lemons and limes. Sometimes when you taste a dish and find it lacking, all you need is a big squeeze of lemon or lime!

Bell Peppers

So versatile, I feel like bell peppers pair beautifully with any cuisine. They are colorful, crunchy and rich in vitamin C and can be enjoyed raw, roasted, or sautéed.

Tomatoes on the Vine

I don’t love out of season tomatoes and usually get the most gorgeous tomatoes from our CSA in the summer. But when I don’t have access to those, the cherry tomatoes on the vine are more flavorful and perfect for salads, pasta or snacking.

Avocados

I mean… I don’t think there is a day that goes by that I don’t eat avocado. Creamy and packed with healthy fats, avocados are a versatile ingredient that can be used for avocado toast (my fave), smashed onto a sandwich, blitzed into a creamy dressing or pasta sauce or thinly sliced for a salmon rice bowl.

Steamed Lentils

These ready-to-eat lentils are in the produce section and offer a quick and convenient source of plant-based protein and fiber. Perfect shortcut!

BREAKFAST/BREAD

Trader Joe’s has some great options to make sure you’re getting a well-balanced meal to power your day! I’m a bread lover, so I always make sure to grab at least one loaf while I’m here.

Unsweetened Dried Cranberries

My girls go through lots of cranberries and dried fruit in general. I like that these cranberries have no sugar added! They are a convenient snack and always an add-in for our oatmeal.

Peanut Butter Protein Granola

Granola with a protein boost that tastes like peanut butter? Say no more. 11g protein and 4g fiber per serving! Makes a great snack or balanced breakfast when paired with some Greek yogurt or milk.

Tomato and Parmesan Focaccia Bread

Omg. This stuff is so good. Soft and flavorful, this bread is perfect for sandwiches or as a side to accompany soups and salads.

Baguette

Crusty on the outside and soft on the inside, I just loooove a baguette for slicing, toasting and piling on marinated tomatoes and balsamic glaze, grilled dates, thick slices of brie, thinly sliced cucumbers or simply dunking in good quality olive oil. It’s summer appetizer-ing at its finest.

Sourdough Boule

Trader Joe’s sourdough bread is made with simple ingredients and has a tangy flavor that I just love for my daily avocado toast!

Cold Brew Coffee Concentrate

I’m usually a hot cup of coffee in the morning gal but by the time the afternoon rolls around I crave a pick-me-up and an iced coffee just feels so good and right, ya know? This cold brew concentrate provides the perfect shortcut and is less expensive than a lot of other comparable brands!

FROZEN

The frozen section at Trader Joe’s is a veritable gold mine of nutritious convenience options. We’ll skip over the super highly processed options and grab a few products that are tasty with minimal ingredients.

Hashbrown Patties

Oh my goodness. These hashbrowns in the air fryer topped with avocado, hot honey, feta and fried egg. DEAD. It’s so good.

Chicken or Vegetable Gyoza Potstickers

I actually have not tried these yet but they come very highly recommended from all of you on Instagram stories so I’m excited to try these out for dinner in a pinch. Paired with some steamed broccoli and a bed of brown rice, they’ll make a complete meal!

Organic Brown Rice Packets

Rice on the stovetop is easy, but what’s EVEN easier are these frozen, steamable packets of organic brown rice. The packet cooks in 3 minutes and is the perfect base of whole grains for nearly any dinner. Use these as the base for fried feta and roasted veggies omg.

Sweet Potato Frites

I love throwing these in the oven or air fryer for a delicious, nutritious side dish when you’re craving French fries. 

Wild Caught Argentinian Shrimp

Sustainably sourced and easy to prepare, these shrimp are a protein-rich option for adding to stir-fries, pasta dishes, or salads. It’s rare to find wild-caught shrimp so I always make sure to snag these when at Trader Joe’s. Grab a bag and make this 20-minute shrimp curry!

Roasted Corn

Trader Joe’s roasted corn is a convenient way to enjoy the flavors of summer all year round! I like to add it to soups, chili or taco salad.

Shelled Edamame

One of my favorite plant-based proteins, edamame is so versatile. I love the shelled variety because I can’t be bothered with the unshelled. I toss these with a little salt and toasted sesame oil and add to this sesame ramen crunch salad!

TREATS

Chocolate Croissants

Okay, this is another one I haven’t tried yet but it has been HIGHLY recommended and listen I’ve been craving a chocolate croissant for like 3 years…so I hope this hits the spot! 

Dark Chocolate Peanut Butter Cups

No explanation needed, these are divine. Absolutely perfect for satisfying a sweet tooth.

Ice Cream Sandwiches

So my mother-in-law actually turned me on to these. Judging purely by the picture on the packaging this isn’t an item I’d normally reach for. But MAN are they good. The cookies are actually soft and yummy and the ice cream is creamy and vanilla-y. So delish.

SEASONINGS/CONDIMENTS

I am obsessed with these pantry staples. Good quality seasonings and condiments are the key to making healthy eating flavorful and fun.

Taco Seasoning Mix

Of course it’s easy to make your own, but if you need a cost-effective and convenient taco seasoning, this is it. Perfect for tacos and enchiladas and also great on roasted vegetables.

Hot and Sweet Jalapeños

These flavorful jalapeño peppers strike the perfect balance between heat and sweetness, ideal for adding a kick to sandwiches, salads, or pizza.

Dijon Mustard

I mean Dijon is hard to mess up, but I just feel like the Trader Joe’s Dijon mustard is superior to most. It’s a versatile condiment that adds tang and depth of flavor to sandwiches, dressings, or marinades.

Chili Onion Crunch

CHILI. ONION. CRUNCH. If you follow me on Instagram than you will know of my love affair with this crunchy spicy oil. It adds a garlicky crunch, mild heat and incredible depth of flavor to nearly anything- eggs, avocado toast, roasted veg, pasta, rice bowls, stir-fry noodles, hummus, cottage cheese, I could go on and on. My favorite way is chili oil eggs on avocado toast.

Jalapeno Lime Chili Crunch

A riff on the chili onion, this is a relatively new item I’m excited to try!

Everything but the Bagel Seasoning

Another classic. EBTB seasoning is a blend of sesame seeds, sea salt, garlic, and onion and adds a delicious twist to avocado toast or hummus.

Green Goddess Seasoning

My favorite Trader Joe’s seasoning blend. It’s herby and citrus-y and good on just about everything. 

21 Seasoning Salute

Another amazing all-purpose seasoning blend. The difference between this one and green goddess is that it does not contain any sodium and is more savory and less citrusy. 

Lemon Curd

Trader Joe’s is one of the only grocery stores where I can find lemon curd! Lemon curd is a tangy and sweet spread that I love to add to overnight oats or pastry cream for a fruit tart. It’s also great on toast, waffles or pancakes.

Nutritional Yeast

I love using nutritional yeast as a seasoning. Try it in this incredible cashew dressing, vegan cashew “queso” or on popcorn, pasta and roasted vegetables. It adds a boost of protein and B vitamins but also a “cheesy” umami flavor. 

Coconut Cream

Although coconut milk is pretty commonplace I can’t always find coconut cream in other grocery stores so I make sure to stock up at Trader Joe’s. Coconut cream is a perfect dairy-free alternative for adding creaminess to curries, smoothies, or desserts. It is also a great price compared to canned coconut milk elsewhere.

Julienned Sun-Dried Tomatoes

I particularly like these sun-dried tomatoes because they are thinly sliced, making them a convenient addition to pasta dishes, salads, or antipasto platters.

Corn and Chile Salsa

Spicy and sweet, this tomato-less salsa adds so much flavor to tacos, taco salad, nachos, enchiladas guacamole, pretty much any Mexican-inspired cuisine.

FAVORITE SNACKS

If there’s one thing we can all agree on- it’s that Trader Joe’s is the place for SNACKS. Their fun and unique snack selection (especially the fun seasonal items!) is unmatched.

Plantain Chips

When I lived in Central America I was obsessed with plantains. The plantains in the states are pretty lackluster so I get my plantain fix from these crunchy plantain chips! They are such a yummy alternative to potato chips.

Apple Carrot and Apple Strawberry Fruit Sauce Crushers

Sometimes pouches are simply the easiest portable snack for the littles on our busy, hectic days. I like that these include real fruits and veggies and no added sugar. 

Cinnamon Schoolbook Cookies

My three-year-old is learning to read right now so it’s just so fun that her snack time is also practice in identifying letters and numbers haha. Not to mention that these are pretty yummy, I love the cinnamon flavor. 

Happy Trekking Trek Mix

Packed with nuts, dried fruit, and chocolate, this trail mix is a satisfying and energizing and balanced snack, I like to keep a little bag in our diaper bag!

Cookie Butter

My gosh, this stuff is good. I’m not going to pretend it has nutritional virtue, but it does taste like a melty cookie in your steamy bowl of oatmeal when you add a dollop. Just trust me.

REFRIGERATED

On my Trader Joe’s Grocery List? Cheese. More cheese. The cheese section at Trader Joe’s slaaaaaays y’all. If I’m making a cheese board, this is THE place to go for an affordable, delicious selection.

Plain Greek Yogurt

Trader Joe’s Greek yogurt is thick, creamy, and high in protein. I like to buy plain and add my own toppings like granola, fresh fruit, nuts, etc OR use it in savory preparations as an alternative to sour cream or to make sauces like tzatziki, creamy chipotle sauce or a creamy salad dressing.

Organic Heavy Whipping Cream

Not going to lie, this one is mostly for my toddler who likes to douse her oatmeal in heavy cream. She has good taste. And also for my husband who adds it to his coffee.  

Cold Pressed Green Juice

I’m not generally in “juicing” but who doesn’t love a green juice!? This one is refreshing, all veggies with just a tiny bit of sweetness from apple. It’s a bit of a splurge but I love to snag a few when at Trader Joe’s

Pizza dough

These days I simply can’t be bothered to make my pizza dough from scratch so I love grabbing a dough ball or two to keep in the freezer for homemade pizza night. 

Organic Oven Roasted Turkey Breast

When I’m in a sandwich mood I love to snag a package of this to add to whole grain bread with arugula, microgreens, avocado, Dijon mustard, muah!

Unexpected Cheddar Cheese

This is one of my favorite items at Trader Joe’s. Sharp, tangy, addicting. I love this cheese on a cheese board or grated into a salad or wrap. 

Feta Cheese

A staple for us. I love a crumble on my avocado toast and I have an obsession with fried feta. I would like to convince you to always buy the BLOCK. Just trust me, the flavor, texture, everything is better than the pre-crumbled. And then you MUST make my fried feta nourish bowls.

Marinated Mozzarella Balls

Soaking in bath of herby olive oil, these little mozzarella pearls are the perfect addition to pasta salad! Or just pop a few as a snack…

Honey Chevre Cheese

If you need a quick and easy appetizer you can’t go wrong with a log of goat cheese, some pepper jelly and crackers. OR a log of goat cheese, fig jam and toasted baguette. OR a log of goat cheese, smoked salmon, capers and cucumbers. Ya feel me?

Sometimes my Trader Joe’s grocery list is just cheese. And I’m okay with that.

DRINKS

Trader Joe’s definitely has some fun beverage options, I love staying hydrated with sparkling water and tea!

Tejava Black Tea

I love iced tea with a splash of lemonade or mango nectar for a refreshing, hydrating alternative to water!

Spindrift Sparkling Waters

I’m mostly a water gal but when I need a little switch up I love Spindrift because they are made with real fruit juice and contain no artificial sweeteners.

Oh and don’t leave Trader Joe’s without a bouquet of flowers!

Trader Joe’s Grocery list in ACTION! Watch the full haul video here:

Okay phew! That was a lot. Who’s ready for a Trader Joe’s run!?

I feel like I need to do a part two because I have even MORE favorites. Stay tuned for that.

I hope with this Trader Joe’s grocery list, you can stock your pantry, fridge, and freezer with a variety of nutritious and flavorful options. Don’t forget to download my free Grocery List PDF so you can make sure to snag all of my favorite finds. Happy shopping and make sure to tag me in all of the nourishing and delicious creations you come up with!