17 Healthy Snacks from Trader Joe's

When you think about cult-like followings, grocery stores aren't usually the first thing that comes to mind. Somehow, Trader Joe's, the quirky, budget-friendly grocery chain, has managed to amass a passionate fan base with customers raving about their unique products.

But when you walk into Trader Joe's, it can feel a tad overwhelming to sort through the vast array of options to find the healthiest snacks. 

Luckily, we've done the work for you.

Here are 17 popular options to satisfy your snack cravings.

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1. Mediterranean Style Hummus 

Creamy hummus paired with crunchy veggies makes this pair a dietitian favorite.

‍Trader Joe’s Mediterranean Style Hummus has an extra smooth and creamy texture. It’s filled with healthy fats from olive oil and pine nuts and also contains a little protein to keep you satisfied. 

Add a side of crunchy baby carrots or sliced cucumbers, and you'll get even more fiber and micronutrients.

Think of veggies as a vehicle for this dip, and you’ll find yourself snacking on more produce than usual.

Nutrition per serving (2 tbsp) Mediterranean Hummus:

• Calories: 70 calories
• Total fat: 6 grams
• Saturated fat: 0.5 grams
• Sodium: 120 mg
• Carbohydrates: 3 grams
• Fiber: less than 1 gram
• Total sugar: 0 grams
• Added sugar: 0 grams
• Protein: 2 grams

2. Nonfat Plain Greek Yogurt

Plain yogurt may not always top the list for everyone’s taste buds, but Trader Joe’s Nonfat Plain Greek Yogurt is an easy, tasty snack that dietitians love.

Greek yogurt is especially high in protein (15 grams per container!) and has a thick, creamy texture.

If you need more flavor, add a handful of blueberries (also high in fiber) or a drizzle of honey for extra sweetness.

Pro tip: Greek Yogurt makes an excellent substitute for sour cream or mayo.

Nutrition per serving (1 container) Nonfat Greek Yogurt:

• Calories: 90 calories
• Total fat: 0 grams
• Saturated fat: 0 grams
• Sodium: 65 mg
• Carbohydrates: 6 grams
• Fiber: 0 grams
• Total sugar: 4 grams
• Added sugar: 0 grams
• Protein: 15 grams

3. Everything and the Elote Greek Style Yogurt Dip

Another dip that begs for veggies, Trader Joe’s Everything and the Elote Greek Style Yogurt Dip, is a savory blend of spices, parmesan, and Greek Yogurt.

With just 30 calories per 2 tbsp serving, this dip adds flavor to your snack, making it easy to make those veggies disappear. 

Elote is a Mexican street food consisting of grilled corn on the cob topped with spices, cheese, and a creamy sauce.

This dip takes those same delicious flavors and turns them into a creamy treat that pairs perfectly with crunchy veggies or chips. It also makes a tasty spread on sandwiches or wraps.

Nutrition per serving (2 tbsp) Everything and the Elote Greek Style Yogurt Dip:

• Calories: 60 calories
• Total fat: 4 grams
• Saturated fat: 2 grams
• Sodium: 170 mg
• Carbohydrates: 4 grams
• Fiber: 0 grams
• Total sugar: 2 grams
• Added sugar: 0 grams
• Protein: 1 gram

4. Organic Dehydrated Carrots of Many Colors

Simple but tasty ingredients make dietitians happy, and Trader Joe's Organic Dehydrated Carrots of Many Colors fits the bill. Made with just two ingredients - multi-colored organic carrots and sea salt - these crunchy, colorful snacks are packed with vitamin A, potassium, and fiber. 

These dehydrated carrots have a slightly sweet flavor and a satisfying crunch, making them a great alternative to chips.

The serving size is one bag, and you can even pair them with one of the dips above for a nutritious snack combo. 

Nutrition per serving (1 bag) of Trader Joe's Organic Dehydrated Carrots of Many Colors:

• Calories: 140 calories
• Total fat: 1.5 grams
• Saturated fat: 0 grams
• Sodium: 310 mg
• Carbohydrates: 28 grams
• Fiber: 11 grams
• Total sugar: 6 grams
• Added sugar: 0 grams
• Protein: 3 grams

5. Super Seedy Cheese Snack Bites

When simple ingredient lists meet delicious, it’s a nutrition win. TJ’s Super Seedy Cheese Snack Bites are crispy, bite-sized, and filled with 12 grams of protein.

Sunflower and pumpkin seeds add zinc and omega-3 fatty acids, while quinoa provides fiber-rich whole grains. Plus, the parmesan provides 350 mg of calcium. 

You'll want to keep tabs on serving size to not overdo the saturated fat, but otherwise, it’s a great snack option when you're craving something cheesy.

Nutrition per serving (7 crackers) Super Seedy Cheese Snack Bites

• Calories: 170 calories
• Total fat: 11 grams
• Saturated fat: 6 grams
• Sodium: 360 mg
• Carbohydrates: 5 grams
• Fiber: less than one gram
• Total sugar: 0 grams
• Added sugar: 0 grams
• Protein: 12 grams

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6. ABC Bars

ABC, or almond butter cocoa bars, are filled with oats, chocolate, and almond butter to meet that salty, sweet treat craving. Almond butter provides healthy fat and protein to keep hunger at bay.

There’s a small amount of added sugar plus fig paste, but the sweetness isn’t overwhelming. 

Trader Joe’s ABC Bars are gluten-free and small enough to throw in your purse or keep in the car for a last-minute nutrient-dense snack.

Nutrition per serving (1 bar) ABC Bars

• Calories: 160 calories
• Total fat: 8 grams
• Saturated fat: 1 gram
• Sodium: 95 mg
• Carbohydrates: 19 grams
• Fiber: 2 grams
• Total sugar: 6 grams
• Added sugar: 4 grams
• Protein: 4 grams

7. Piquant Popcorn

A go-to snack for movie nights or binge-watching your favorite TV show, popcorn may seem like a simple treat, but Trader Joe’s has taken it to the next level with Piquant Popcorn.

Flavored with a blend of onion powder, garlic powder, sea salt, and nutritional yeast, this popcorn has a unique, savory flavor. 

With a large serving size, dietitians love that Piquant Popcorn also provides protein and fiber to keep you satisfied.

You can keep it simple and snack on this popcorn alone or enjoy it with a few slices of cheese or yogurt for extra protein.

Nutrition per serving (2 1/2 cups) of Piquant Popcorn

• Calories: 140 calories
• Total fat: 7 grams
• Saturated fat: 0.5 grams
• Sodium: 130 mg
• Carbohydrates: 15 grams
• Fiber: 3 grams
• Total sugar: 0 grams
• Added sugar: 0 grams
• Protein: 4 grams

8. Almond Butter Filled Pretzel Nuggets 

If you’re craving a crunchy, salty snack, look no further than Trader Joe’s Almond Butter Filled Pretzel Nuggets.

Slightly sweetened almond butter adds healthy fat and protein.

Pair these with an apple or for a little extra fiber, and you’ve got a satisfying snack.

Nutrition per serving (8 pieces) Almond Butter Filled Pretzel Nuggets

• Calories: 140 calories
• Total fat: 6 grams
• Saturated fat: 0.5 gram
• Sodium: 240 mg
• Carbohydrates: 19 grams
• Fiber: 2 grams
• Total sugar: 4 grams
• Added sugar: 3 grams
• Protein: 4 grams

9. Crunchy Almond Butter

Almonds and sea salt are the only ingredients in this product, making TJ’s Crunchy Almond Butter a dietitian favorite. This almond butter is so versatile you can add it to almost anything.

It’s normal for the oil to separate from the nut butter, but storing it upside down can make it easier to mix.

All nut butter contains fat, but this contains good-for-you mono- and polyunsaturated fats linked to cardiometabolic health. Plus, it contains calcium, iron, and potassium.

It’s also high in protein and fiber for its small serving size, and even with the added salt, the sodium levels are on the lower end.

Nutrition per serving (2 tablespoons) Crunchy Almond Butter 

• Calories: 190 calories

• Total fat: 16 grams
• Saturated fat: 1 gram
• Sodium: 65 mg
• Carbohydrates: 7 grams
• Fiber: 4 grams
• Added sugar: 0 grams
• Protein: 7 grams

10. Papadums Lentil and Chickpea Crisps

The TJs Papadums are loved by dietitians because of the nutrient-dense, simple ingredient list.

Filled with high-fiber lentils and chickpeas, these crisps are a healthier alternative to traditional fried chips.

Some research even suggests that swapping meat for lentil and bean-based foods can help lower blood sugar and cholesterol levels

Nutrition per serving (14 crisps) Papadums Lentil and Chickpea Crisps 

• Calories: 140 calories

• Total fat: 4 grams
• Saturated fat: 1 gram
• Sodium: 210 mg
• Carbohydrates: 13 grams
• Fiber: 3 grams
• Total sugar: 1 gram
• Added sugar: 0 grams
• Protein: 5 grams

11. Olive and Herbs Mixed Nuts

Nuts are a great source of healthy fats, protein, and fiber, so dietitians love the TJs Olive and Herbs Mixed Nuts.

These nuts are seasoned with a blend of savory herbs with dried kalamata olives, making them a flavorful and nutritious snack.

The mix includes almonds, cashews, and pecans - providing a variety of nutrients like vitamin E, magnesium, potassium, and heart-healthy monounsaturated fats.

Research shows that incorporating nuts into your diet can have numerous health benefits, including reducing the risk of heart disease and improving cognitive function.

Nutrition per serving (1/4 cup) Olive and Herbs Mixed Nuts

• Calories: 170 calories
• Total fat: 15 grams
• Saturated fat: 1.5 grams
• Sodium: 105 mg
• Carbohydrates: 8 grams
• Fiber: 2 grams
• Total sugar: 2 grams
• Added sugar: less than 1 gram
• Protein: 5 grams

12. Egg Bites, Cheese, Spinach, and Kale

Not just for breakfast (although these are perfect for busy mornings), the Cheese, Spinach, and Kale Egg Bites are a high-protein snack to keep you going through the afternoon.

Already fully cooked, you can pop them in the microwave to have a nutrient-dense, tasty snack ready to go. 

The combination of eggs and cottage cheese gives an extra protein boost plus calcium.

The bites are also gluten-free for those who need that option.

Nutrition per serving (2 egg bites) Egg Bites, Cheese, Spinach, and Kale

• Calories: 150 calories

• Total fat: 8 grams
• Saturated fat: 5 grams
• Sodium: 520 mg
• Carbohydrates: 7 grams
• Fiber: 0 grams
• Total sugar: Less than 1 gram
• Added sugar: 0 grams
• Protein: 12 grams

13. Chewy Chocolate and Peanut Butter Protein Bars

Skip the candy bar and reach for one of these protein bars instead.

With ten grams of protein and four grams of fiber, these Chewy Chocolate & Peanut Butter Protein Bars are the perfect on-the-go snack. 

They are made with peanuts, chocolate, and peanut butter.

Even with added sugar, these bars are a dietitian-approved alternative to satisfy your sweet craving.

Nutrition per serving (1 bar) Chewy Chocolate & Peanut Butter Protein Bars

• Calories: 190 calories
• Total fat: 11 grams
• Saturated fat: 2.5 grams
• Sodium: 180 mg 
• Carbohydrates: 15 grams 
• Fiber: 4 grams
• Total sugar: 8 grams
• Added sugar: 7 grams
• Protein: 10 grams

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14. Fig and Olive Crisps

The Fig and Olive Crisps from Trader Joe’s are a crunchy mini treat.

Flax, sesame, and sunflower seeds make the flavor pop while adding nutrient density.

These crackers are perfect on their own by the handful, but you can also add them to your Mediterranean Humus (see above) to create a nutrient-dense, blood-sugar-balancing 3 p.m. pick-me-up.

Nutrition per serving (11 crackers) Fig and Olive Crisps

• Calories: 90 calories

• Total fat: 2 grams
• Saturated fat: 0 grams
• Sodium: 160 mg
• Carbohydrates: 16 grams
• Fiber: 1 gram
• Total sugar: 7 grams
• Added sugar: 4 grams
• Protein: 2 grams

15. Peanut Butter Overnight Oats

Overnight oats are a favorite for many who need an on-the-go breakfast option right out of the fridge, but sometimes, it’s hard to remember to prepare the night before. 

Enter Trader Joe’s Peanut Butter Overnight Oats, already made for you, but without extra ingredients, you don’t want.

Rolled oats, dates, peanut butter (and peanut butter powder), and salt make a fiber-rich, satisfying snack.

It’s salty and sweet with 12 grams of protein, healthy fat, and no added sugar.

Nutrition per serving (1 container) Peanut Butter Overnight Oats

• Calories: 270 calories
• Total fat: 10 grams
• Saturated fat: 2 grams
• Sodium: 210 mg
• Carbohydrates: 34 grams
• Fiber: 6 grams
• Total sugar: 13 grams
• Added sugar: 0 grams
• Protein: 12 grams

16. Grainless Granola 

Trader Joe's Grainless Granola is the perfect choice for those following a grain-free diet or looking for a crunchy option high in nuts and seeds.

Made with almonds, sunflower seeds, pumpkin seeds, and dried coconut instead of oats, this granola is lightly sweetened with coconut sugar and tapioca syrup for a delicious, high-fiber, high-protein snack by the handful.

It’s also a good source of iron, providing 15 percent of the recommended daily value of iron for adults.

Nutrition per serving (3/4 cup) of Grainless Granola

• Calories: 340 calories
• Total fat: 28 grams
• Saturated fat:11 grams
• Sodium: 200 mg
• Carbohydrates: 19 grams
• Fiber: 7 grams
• Total sugar:8 grams
• Added sugar: 6 grams

17. Freeze Dried Strawberries

Fresh strawberries are a no-brainer delicious snack, but Trader Joe's Freeze Dried Strawberries also offer a convenient and portable option for enjoying this sweet fruit. They're great for adding to oatmeal or yogurt, or you can eat them alone. The Freeze Dried Strawberries are naturally sweet and contain potassium, vitamin C, iron, and a lot of fiber for such a small snack.

Nutrition per serving (1 bag) of Freeze Dried Strawberries

• Calories: 120 calories
• Total fat: 0 grams
• Saturated fat: 0 grams
• Sodium: 5 mg
• Carbohydrates: 30 grams
• Fiber: 7 grams
• Total sugar: 15 grams
• Added sugar: 0 grams
• Protein: 1 gram

Takeaway

The aisles of Trader Joe's are filled with many tasty and nutritious options to fuel your day. There's something for everyone, from fresh foods to dips to bars.

Protein, fiber, and healthy fats are key components of a snack that will help you feel satisfied and provide lasting energy. Check nutrition labels when browsing the snack options at Trader Joe's, and you’ll find foods that taste good and help you meet your health goals.

How a Dietitian Can Help

If you need a little help personalizing your snack choices, a registered dietitian can help. They will consider your specific needs and preferences to create a nutrition plan that works for you. 

They can also help navigate the aisles of Trader Joe's and provide recommendations for healthy and delicious snack options, and many dietitians are even covered by insurance.

Find a dietitian to help you choose the best snacks for your body today.