{"id":31511,"date":"2022-08-18T21:45:44","date_gmt":"2022-08-18T21:45:44","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=31511"},"modified":"2023-01-06T00:12:52","modified_gmt":"2023-01-06T00:12:52","slug":"trader-joes-frozen-food","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/trader-joes-frozen-food\/","title":{"rendered":"Shopping at Trader Joe\u2019s? Stock Up on These 11 RD-Approved Frozen Foods"},"content":{"rendered":"

Stressed about weeknight dinners? Chill out. Many of the best healthy Trader Joe\u2019s products are found on ice. RDs share the best <\/em>Trader Joe\u2019s frozen foods<\/em> to stock up on the next time you shop.<\/em><\/p>\n\n\n

I can\u2019t be the only one who has spotted a new Trader Joe\u2019s product on one of the dozens of Instagram and TikTok pages dedicated to the store and dropped everything to try to snag it before it sold out. (Guilty as charged, especially for a new seasoning blend and riff on chili crisp!) But the frozen food items in particular always seem to be sold out minutes after a new product drops. Likely because we are all looking for a quick, easy meal that\u2019s also totally delicious. That\u2019s the dream, isn\u2019t it?<\/p>\n\n\n

I write about health and nutrition every day and am well aware that not everything within the store\u2019s aisles is as great for my health as they are for my taste buds. (Hey, it\u2019s tough to resist the allure of the family-sized dark chocolate peanut butter cups and the entire cheese section, what can I say!) And while I know some frozen foods are healthy (frozen fruits and veggies, for example), it\u2019s difficult to know if all of those options in the frozen section at TJ\u2019s are actually healthy.<\/p>\n\n\n

So, I tapped several of my RD BFFs to help me walk through the store, particularly the section with many items ranked as employee- and customer-favorites: the freezer aisles. Here, they share 11 Trader Joe\u2019s frozen foods that are delicious and nutritious.<\/p>\n\n\n

Is Trader Joe\u2019s Frozen Food Healthy?<\/h2>\n\n\n\n
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Trader Joe\u2019s private label products are all free from artificial flavors, colors, preservatives, hydrogenated oils, and GMOs, confirms Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com<\/a> and author of \u200bThe Protein-Packed Breakfast Club<\/em><\/a>.<\/p>\n\n\n

As far as nutrition goes, Trader Joe\u2019s, like other grocers, has plain, fiber-packed frozen fruits and vegetables, omega-3-rich fish filets, high-protein burgers, and more. But TJ\u2019s also stocks plenty of frozen ready-to-heat convenience meals (think: mac and cheese, chicken tenders, and pizza) and desserts that aren\u2019t guaranteed nutrition winners.\u00a0<\/p>\n\n\n

\u201cThe added sugar, sodium, and calories are not always much different from big-name brands,\u201d admits Michelle Hyman, RD<\/a>, a registered dietitian in Long Island, New York. \u201cI recommend reading the nutrition facts panel if you have nutrients that you\u2019re trying to limit, rather than assuming it\u2019s healthier just because it\u2019s from Trader Joe\u2019s.\u201d<\/p>\n\n\n

Still, some of the frozen delicacies are healthy options, and they have other benefits too. Lauren Ranely, MS, RD, LDN, a registered dietitian and the owner of Function Well Nutrition<\/a> in Norfolk, Massachusetts adores the flexibility frozen foods offer, regardless of where they\u2019re sold.\u00a0<\/p>\n\n\n

\u201cFrozen foods reduce waste and ultimately save you money<\/a>. They give you flexibility and can serve as a go-to when time or energy isn\u2019t available to prepare and cook an entire meal,\u201d Ranely says, and when you aren\u2019t sure if you\u2019ll be able to make it through your fresh produce before it goes bad.<\/p>\n\n\n

Highlighting a variety of cuisines and with options that meet various dietary preferences, \u201cwhether you\u2019re cooking for one or the whole family, the frozen food section is packed with diverse options to support your health journey,\u201d adds Mary Stewart, RD, LD<\/a>, a registered dietitian and the founder of Cultivate Nutrition in Dallas<\/p>\n\n\n\n

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The Best Trader Joe\u2019s Frozen Food, According to Dietitians<\/h2>\n\n\n\n
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Cauliflower Gnocchi<\/h3>\n\n\n

These went viral when they were first introduced to the frozen aisle in April 2018, and for good reason: The fiber-rich, vegetable-enhanced potato pillows are made with 75 percent cauliflower, plus cassava flour, potato starch, extra virgin olive oil, and salt\u2014and nothing else. While they shouldn\u2019t replace a full serving of your day\u2019s veggie quota, they\u2019re an effective (and enjoyable) way to sneak in about half an extra serving of vitamin C-strong, fiber-stoked cauliflower.<\/p>\n\n\n

\u201cI stick them in the air fryer to crisp them up, then add the gnocchi to salads,\u201d says Jenna A. Werner, RD, creator of Happy Strong Healthy<\/a> in Middletown, New Jersey. (Psst\u2026try them in place of the croutons on top of your favorite salad!)\u00a0<\/p>\n\n\n

Ranely deems them the \u201cepitome of comfort food,\u201d and they get bonus points in the nutrition department for being gluten-free and vegan.<\/p>\n\n\n

Compared to making gnocchi from scratch, \u201cthe frozen version cuts out a lot of the prep time and makes for a great meal. The options are essentially endless because you can toss the gnocchi into any sauce you like,\u201d Ranely says, such as pesto, marinara, or pomodoro.\u00a0<\/p>\n\n\n

Asparagus Risotto<\/h3>\n\n\n

Making homemade risotto involves a lot of stirring and about four times as much time as simmering up this vegetable-studded mix on your stovetop. This healthy Trader Joe\u2019s frozen food option makes quick work out of the classic Italian dish. And since asparagus is the third most prominent ingredient (behind rice and milk), you\u2019ll score a bit of fiber<\/a>, vitamin A, and vitamin C from the antioxidant-rich green vegetable<\/a>.<\/p>\n\n\n

To prepare one of Werner\u2019s go-to dinner side dishes, simply dump the bag or a single 1-cup serving into a skillet or saucepan over medium heat, stir for about 5 to 6 minutes and enjoy.\u00a0<\/p>\n\n\n

\u201cI like to think of these as amazing \u2018meal enhancers,\u2019\u201d Werner says.<\/p>\n\n\n

By that, she means the risotto is just the beginning. From there, she adds leftover fresh or roasted vegetables and a serving of protein<\/a> (like a scoop of drained and rinsed canned beans or leftover or rotisserie chicken).<\/p>\n\n\n

Quinoa Duo with Vegetable Melange<\/h3>\n\n\n

Stewart says this is one of the best Trader Joe\u2019s frozen food selections, as it offers vegetables, starches, and packs in some protein (5 grams per serving).<\/p>\n\n\n

\u201cIt\u2019s a nutrient-dense, flavorful plant-based option that’s a great side dish, or garnish it with your favorite protein source and you have yourself a complete meal,\u201d Stewart says. \u201cCook some Trader Joe\u2019s frozen shrimp, a frozen salmon filet, or frozen turkey burger, and dinner is done.\u201d\u00a0<\/p>\n\n\n

Riced Cauliflower Stir Fry\u00a0<\/h3>\n\n\n

If you hear \u201cfrozen vegetables<\/a>\u201d and think of the ho-hum steamed broccoli you used to see on your school lunch tray, this colorful takeout-inspired dish is about to change your tune. The \u201criced\u201d cauliflower is packed with green peas, red peppers, green onions, and corn\u2014then seasoned with ginger, sesame oil, and tamari (similar to a gluten-free soy sauce). The end result? A low-carb, low-calorie yet high-flavor side. Harris-Pincus enjoys incorporating a scoop or two into other dishes, including regular fried rice, to amp up the portion size.<\/p>\n\n\n

\u201cThe Riced Cauliflower Stir Fry is fabulous combined with other Trader Joe’s frozen products like Seafood Paella, Japanese Style Fried Rice with Edamame, Tofu and Seaweed, and the Shrimp Stir Fry with Gourmet Pepper Seasoning,\u201d she says. \u201cBy mixing two products together in one pot, you have a meal that\u2019s automatically at least half veggies. Plus, the cauliflower takes on the flavor of the meal you are mixing it with.\u201d<\/p>\n\n\n

Shrimp Stir Fry with Gourmet Pepper Seasoning<\/h3>\n\n\n

Speaking of that seafood stir fry, the Shrimp Stir Fry with Gourmet Pepper Seasoning is \u201ca delicious way to eat more veggies,\u201d says Bianca Tamburello, RDN, a registered dietitian nutritionist for Fresh Communications<\/a>. \u201cThis convenient stir fry mix saves me loads of time washing and chopping vegetables, and is especially helpful on busy weeknights.\u201d<\/p>\n\n\n

Beyond the time-saving aspects, Tamburello appreciates the short ingredient list that\u2019s \u201cexactly what I would add to stir fry myself: broccoli, shrimp, sugar snap peas, water chestnuts, bean sprouts, red bell peppers, and seasonings. From there, she usually sprinkles in a dash of soy sauce and reheats the stir fry in sesame oil for a bonus flavor boost.\u00a0<\/p>\n\n\n

\u201cAnother tip: Add a bag of fresh pre-cut veggies to get more servings out of one bag,\u201d Tamburello suggests, and to sneak in more fiber and nutrients.<\/p>\n\n\n

Crushed Garlic<\/h3>\n\n\n

To add flavor to savory stir-fries, soups, stews, and sauces, Hyman loves stocking these frozen garlic cubes in her freezer. Each cube is the equivalent of 1 clove, and every pack comes with 20, so you\u2019ll never be scrambling for fresh cloves (or fussing over peeling them) if you have a couple of these packages in your freezer. The recipe is simply a blend of garlic, water, and a little canola oil and salt.\u00a0<\/p>\n\n\n


\u201cThese are so convenient and add so much flavor to my meals,\u201d Hyman says.<\/p>\n\n\n

And a hint of nutrition, too. Research suggests that the antioxidants in garlic may bolster the immune sys<\/a>tem enough to reduce the length and frequency of colds, might lower blood pressure and cholesterol, and potentially decrease the risk for dementia<\/a>.<\/p>\n\n\n

Shrimp Seafood Burgers<\/h3>\n\n\n

With 13 grams of protein each, these shrimp- and pollack-based burgers \u201cmake a fabulous quick dinner and are very versatile,\u201d Harris-Pincus says.<\/p>\n\n\n

Cook from frozen on the grill, in the oven, in an air fryer or in a skillet; any and all ways the low-carb (1 gram) and low-calorie (90) burgers will be hot and ready to \u201cserve on a bun with traditional burger fixings, chop one up to top a salad or slice one up to create a seafood taco,\u201d Harris-Pincus recommends.<\/p>\n\n\n

Hi-Protein Veggie Burger<\/h3>\n\n\n

For an even higher-protein fast food-style freezer find, seek out a box of Tamburello\u2019s favorite vegan entr\u00e9e: the Hi-Protein Veggie Burger. With a whopping 26 grams of plant protein (mostly from pea protein and black beans) \u201cfor major filling power,\u201d Tamburello swears that the \u201cmeal possibilities of this veggie burger are practically endless.\u201d<\/p>\n\n\n

Savor it on a bun, in a rice bowl or salad, or sliced into strips and served inside a tortilla or lettuce wrap. Or, saut\u00e9 a burger with some taco seasoning to act as the filling for a burrito or taco.<\/p>\n\n\n

Frozen Berry Medley<\/h3>\n\n\n

For smoothies, smoothie<\/a> bowls, homemade ice cream, or agua fresca<\/a>, both Werner and Hyman grab a bag of frozen berries nearly every Trader Joe\u2019s trip.<\/p>\n\n\n

While she is also fond of the frozen mango and pineapple chunks, Hyman says the frozen berry blends are \u201cperfect for smoothies and more economical than buying each type of berry fresh.\u201d Plus, berries pack a serious punch of antioxidants, which research<\/a> shows can fight off the damaging effects of free radicals in the body and lead to a decreased risk of chronic disease.<\/p>\n\n\n

Depending on your location and the season, you might find one of four Trader Joe\u2019s frozen food options, which are all dietitian-approved:\u00a0<\/p>\n\n\n\n