We’re back with more tips for healthy eating at America’s favorite novelty food store. These five healthy frozen dinners from Trader Joe’s will help you hit your macros without sacrificing ease and taste.

Today, we’re breaking down why we love these meals so much and giving you more tips on what to look for when scanning the aisles.

Healthy Trader Joe’s Frozen Dinners

Quick Tips for Buying Trader Joe’s Frozen Dinners

Not all options at Trader Joe's are healthy. Here are a few things to look out for when shopping for healthy frozen dinners.

Keep Tabs on Total Calories

Aim for a calorie total of about 300-500 calories. This makes a meal that will fit most people’s needs. 

Prioritize Protein

Protein is king for many reasons. It helps you feel full and is involved in many important processes in the body. Eating protein at every meal is a good way to ensure you get enough throughout the day. Gluten-free or Vegan. No problem! There are options for both in the freezer section of Trader Joe’s. (Need help eating enough protein as a vegan or vegetarian? We have your back!)

Look at Total Fat Content

This means both the total amount and type of fat. The American Heart Association recommends keeping total saturated fat to about 5-6% of total calories, which is about 13g of saturated fat if you consume a 2000-calorie diet. So keep total fat intake in mind when picking meals out. Adjust other meals that day if you find a freezer meal with higher fat. 

Our free Online Macro Calculator Cheat Sheet will help you determine how much fat to eat daily. You can also work with an experienced nutrition coach for expert guidance and support.

 

Look at all Trader Joe’s Frozen Dinner Options Before Choosing

Trader Joe’s constantly drops new products, so explore new frozen meals. You may find something that becomes a new favorite and staple! 

Now that we’ve tackled tips for picking healthy frozen dinners from Trader Joe’s, here are some favorites from WAG Coach and Registered Dietitian, Alex.

 

RDN-Approved Healthy Trader Joe’s Frozen Dinners

1. Frozen Grilled Chicken Strips + Frozen Asian Style Vegetables with Stir Fry Sauce.

grilled chicken strips and veggie stir fry

We're starting off with a very simple and effective pairing. Grilled Chicken Strips and Frozen Asian-style vegetables are the quickest way to curb a craving for Chinese food without going straight to your food delivery app. 

I love this pairing because of its versatility, and it can be tweaked to fit many dietary preferences: high protein, low carb, or low fat. It also acts as a base that you can personalize further. Add rice if your meal needs more carbs. Add in some avocado or cook with avocado oil to boost fat content. 

Just one serving of chicken and one serving of veggies with sauce will give you 23g of protein and 9g of carbs. Double up for even more protein and veggie volume.

 

2. Korean Beefless Bulgogi

korean beefless bulgogi trader joes

Trader Joe's has you covered if meat isn’t on your menu! Look no further than the Korean Beefless Bulgogi. This option has all the flavor but none of the meat. It is made with 100% textured soy protein and would go beautifully with a side of white rice or your favorite frozen veggies (so make sure to grab either one or both from the freezer aisle while you are grabbing this meal!). 

This freezer meal has three suggested servings at only 230 calories: 11g of fat (only 2g is saturated!), 15g of total carbs, and 16g of vegetarian protein. You could easily make this option into two meals- one for dinner and the other for leftover lunch the next day! Win-win! 

 

3. Premium Salmon Burgers with Root Vegetable Fries.

salmon burgers, veggie burgers, and shrimp burgers from trader joes

Craving a burger but want something a little different? Grab the frozen Premium Salmon Burgers the next time you are at Trader Joe’s. Don’t worry. This won’t be a dry burger; Trader Joe’s ensures that the salmon (which comes from the waters of Alaska!) is formed into patties and flash-frozen. 

I love these burgers because you can throw them on the grill from frozen, making dinner time much faster and easier. If you don’t have a grill, you can still enjoy these burgers by cooking them in the oven or stovetop. Plus, a salmon burger will help you consume some heart-healthy omega-3 fats. 

Add a side of root veggies to complete this play on burger and fries. The frozen Root Vegetable Fries contain a medley of carrots, sweet potatoes, beets, and parsnips. So, while you have the oven to cook the salmon burger, throw a serving of these root vegetables into the oven or in an air fryer.

One burger and one serving of fries is only 150 calories, 3g of fat, 16g of carbs, and 16g of protein. So you could enjoy 2 servings of both to make a high protein, lower fat meal (coming in at 300 calories, 6g of fat, 32g of carbs, and 32g of protein). 

Not into salmon but still in the mood for a burger? Trader Joe’s Shrimp Burgers or Veggie Burgers are other healthy frozen choices.

 

4. BBQ Teriyaki Chicken with Carrot Coins and Cauliflower

BBQ teriyaki trader joes

This Teriyaki Chicken will be your new go-to favorite. Made with pre-cooked chicken thighs and rich-tasting Teriyaki, this dish is quick to cook on a stovetop and full of flavor. Chicken thighs have more fat than their breasted counterpart, so it just takes a little planning ahead if you’re counting macros and keeping tabs on daily fat intake. 

While your chicken cooks, put your carrots and cauliflower in the oven, in an air fryer, or in the same pan as your chicken to create a high-protein, high-volume veggie dish. Add rice for additional carbs if needed.

One serving of Teriyaki Chicken boasts 31 grams of protein, 9 grams of fat, and 11 grams of carbs. Add a serving of carrots and cauliflower for a 34P/14F/26C meal. 

 

5. Turkey Meatballs with Multigrain Blend

trader joes turkey meatballs and multigrain blend

Meatballs aren’t just for pasta! Mix Trader Joe’s Turkey Meatballs with their frozen Multigrain Blend with Vegetables for a well-rounded meal. 

The meatballs come fully cooked and only take a short time to warm up on the stove, in the oven, or in the microwave (if you’re in a time crunch!). The multigrain blend is packed with barley, corn, wheat, assorted rice, peas, carrots, zucchini, and onion. This gives a balance of fiber, carb sources, and tastes that leave you feeling full and satisfied! 

Two servings of meatballs (four meatballs total) and a serving of multigrain blend will give you a meal of 13.5F/40C/29F.

 

More Trader Joe's Resources from WAG

As a registered dietitian, I am always looking for ways to keep the healthy choice the easy choice, and Trader Joe’s frozen dinners make this possible. 

Get even more Trader Joe’s inspiration in our articles and recipes:

If you’re looking for personalized meal suggestions, learn more about our one-time nutrition counseling services or our ongoing 1-on-1 nutrition coaching memberships here. We’d love to work with you!