Listen, if you’re anything like me, Trader Joe’s is basically your happy place. As a dietitian who’s head over heels for the Mediterranean diet, I’m always wandering their aisles, grabbing goodies that make eating healthy feel like a treat instead of a chore. If you’re a stay-at-home mom, work-at-home warrior, or simply a foodie who isn’t going to be spending the whole day in the kitchen cooking, Trader Joe’s has options that will make your life easier and your meals better. My diet of choice is the Mediterranean diet it’s fresh vegetables, juicy fruit, whole grains, olive oil, and proteins that won’t have your stomach feeling too bloated.
It’s also U.S. News & World Report’s “Best Overall Diet” every year because not only is it brain-friendly and heart healthy, it’s stupidly delicious. But geez: after meetings, errands, or just to be a zombie at 6 PM, cooking up a whole Mediterranean feast isn’t always on the table. That’s when Trader Joe’s rescues the day with foods that allow you to whip up something nutritious and delicious in a matter of seconds.
I’ve rounded up 15 of my all time top favorite Trader Joe’s finds that make it easy as pie to stick to the Mediterranean diet. These are pantry staples and freezer finds that maintain my sanity on crazy days, and I’m sharing all the inside scoop on how they can do the same for you. Quick snacks to meals, these favorites will bring Mediterranean magic into your kitchen, so read on!
1. Canned Beans
Canned legumes are my go-to when I’m just too exhausted to prepare anything. Chickpeas, black beans, kidney beans, or white beans, your pick, I don’t mind. These cupboard stalwarts are at the ready with zero effort. As a registered dietitian, I’m hooked on how they bring that Mediterranean diet magic plant protein and fiber onto my plate in a snap.
- Nutrition Superstars: Heaped with protein and fiber to fill you up for hours.
- Flavor Buddies: They soak up whatever herbs or spices you give ’em.
- Zero Effort: Wash and serve no cooking, no worry.
They are the Swiss Army knife of the kitchen, filled with protein for muscle well-being, fiber for holiday digestion, and carbs to keep your energy level constant. Because they’re so neutral, they pair with everything, a bright lemon vinaigrette or hot chili spice blend being two possibilities. They’re a plus all the way around for the plant centered focus of the Mediterranean diet, providing heft to foods without extra meat.
I love tossing them with chopped tomatoes, cucumber, and a splash of olive oil for a quick salad that screams summer. Or, I’ll dump them into a veggie soup to make it more filling. For a cozy night, mash them with garlic and cumin for a meatless chili that’s ready in a snap. Canned beans are my secret to eating healthy without losing my mind.
2. Pre Cooked Lentils
Trader Joe’s pre cooked lentils are my weeknight lifesaver when I’m running on empty. No soaking or boiling needed just pop open the package, and you’ve got a hearty, Mediterranean friendly ingredient that’s good to go. These lentils make it so easy to sneak in some plant based protein without breaking a sweat.
- Instant Gratification: Ready to eat, hot or cold, in literally seconds.
- Hearty Goodness: Down-to-earth flavor and chewy texture that’s just so satisfying.
- Nutritionist’s Choice: Loved for adding food with protein and fiber.
Lentils are a Mediterranean diet staple, packed with fiber to put a smile on your belly and protein to fill you up. They’re wonderful with a rich nutty flavor and chewy texture that adds the perfect ingredient to salads, soup, or grain bowls topped with vegetables and herbs. Nutritionist Colette Micko, MS, RDN, CDES, counts on them to pack nutrition into dips or sides, and I wholeheartedly get lifesaver.
I’ll toss them together with arugula, feta cheese, and lemon vinaigrette as a five minute salad. Or add them to tomato soup for a little kick. For some play, I puree them with olive oil and garlic as a creamy dip to serve with veggies or crackers. These lentils make healthy food itself no big deal even if life is a circus.
3. Vegan Kale, Cashew & Basil Pesto
Trader Joe’s vegan pesto has the flavor of a block party in a jar and the MVPs are aromatic basil and nutty cashews. My whole family, even the meat eaters, go crazy because it’s so great. It’s a Mediterranean diet win win, providing healthy fats and happy energy to any meal instantly.
- Total Crowd Pleaser: Aromatic, sunny flavor that the whole crowd adores.
- Eternal Applications: Sauce, spread, dip you name it, it’ll do.
- Healthy Fats: Cashews add that heart healthy Mediterranean flair.
This pesto makes boring ingredients feel fancy think pasta that tastes like it’s from a cute Italian spot or a sandwich that’s next level delicious. It’s loaded with plant based fats, which are a big deal in the Mediterranean diet, and it skips the processed junk for a clean, fresh taste. A spoonful can turn a meh meal into something you’re excited to eat.
Eat it over whole grain pasta for a quick restaurant style dinner, or toasted bread with avocado for a decadent, healthy breakfast. I even like to have it over scrambled eggs for a kick of breakfast. This pesto is your go-to to incredible seasonal Mediterranean cuisine that leaves you feeling great.
4. Mini Cottage Cheese Cups
I know that cottage cheese is a love it or hate it for some, and I am firmly in the love group, especially in the form of Trader Joe’s single serving cups. The cups are my go to choice of convenient protein filled snack that is perfect for the Mediterranean diet culture of lean protein. The little cups are a blessing when I am starving but running late.
- Protein Powerhouse: Battles hunger and powers your muscles.
- Make It Your Own: Top with nuts or fruit to make it your own treat.
- Grab and Go: Convenient to eat, just peel and hit the road.
I love to finish with a slice of fresh blueberry, chopped walnuts, and a dusting of cinnamon for a snack that is actually a mini meal. The protein, fat, and fruit together are so wonderfully balanced and gratifying. It’s actually a little Mediterranean diet hug in every bite. These cups are perfect for nutty mornings or if you just need that post workout boost. They’re proof that you don’t have to spend the whole day at home in the kitchen to be healthy just pop one of these open, toss on your desired toppings, and you’re good to go. Cottage cheese cups make healthy eating a piece of cake.
5. Frozen Edamame
Edamame frozen is a complete crowd pleaser with my family members I use them such as candy with my kids as snacks, and I love how easy it is to just toss into recipes. It’s a superfood of the Mediterranean diet, introducing plant protein and vegetables to the table with effortless measure. That teeny splodge of bright green and nutty flavor is what makes it a freezer legend.
- Kid Magnet: Tasty fun to eat and mild enough for finicky eaters.
- Nutrition Boost: Fiber and protein to energize.
- Quick Fix: Steam or microwave in seconds as a side dish.
Steam it plain with some sea salt sprinkled on top, and you’ve got a crunchy, tasty side in seconds. Toss it on a salad for crunch or puree it into a stir fry for a protein boost. It’s high in fiber and protein, so you’re full and energized to tackle your day. Edamame’s versatility makes it a Mediterranean diet MVP. Whether you’re feeding a hungry family or need a quick snack, it delivers wholesome goodness without any hassle. It’s the kind of ingredient that makes eating healthy feel like second nature.
6. 3 Seed Sweet Potato Crackers
Trader Joe’s 3 Seed Sweet Potato Crackers are my go to when I’m craving something crunchy but want to keep it healthy. The slight sweetness and hearty texture make them perfect for Mediterranean style snacking, and my kids devour them too. These crackers are a gluten free win that everyone loves.
- Sweet and Crunchy: Sweet potato vibes with a satisfying snap.
- Dip Ready: Perfect for hummus or cheese spreads.
- Family Favorite: Even finicky eaters love them.
Dip them in baba ganoush or hummus for a fancy sounding plumpie appetizer, or olives and feta for a med style snack. They are sturdy enough to hold any topping, and the unprocessed foods work well into the diet’s focus on dense food for nutrition. Keep a box on your shelf for the moment that you grab a snack that’s wonderful and nutritious. With these crackers, it’s convenient to remain on the Mediterranean diet without sacrificing your crunch addiction, regardless of your schedule.
7. Butternut Squash Soup
When it’s a couple of degrees cooler outside, Trader Joe’s Butternut Squash Soup is a bowl hug. Its sweet, nutty flavor is comfort food in a bowl, and it’s full of good stuff that looks like it came from a Mediterranean diet cookbook. It’s my go-to for effortless comfort food when I don’t have the energy to do something more lively than snuggle.
- Cold Weather Hero: Sweet and comforting on a cold winter night.
- Real Ingredients: No suspicious fillers, just plain goodness.
- Easy to Jazz Up: Sprinkle with your favorite toppings for an added boost of flavor and nutrition.
I just love the touch of adding a little bit of Greek yogurt, topping with chopped cashews or diced tomatoes to enhance more yummies and nutrition. It’s simmered after a flash of heat, set so you get to appreciate that home cook taste without the stovetop hours. Snuggle up to movie night. This soup makes healthy eating feel indulgent and super easy. It’s a Mediterranean diet staple that proves comfort food can be good for you, even when you’re too tired to cook.
8. Chili Sesame Oil
Trader Joe’s Chili Sesame Oil is my secret little not so trick for turning any old food into something divine with just a teensy drizzle. Its spicy, nutty zing that’s so Mediterranean oh yes, and it’s flavoring without processed muck. This little bottle is a staple of busy cooks who love big flavor.
- Flavor Bomb: Chili and sesame ignite heat and depth in every single drop.
- No Cooking Needed: Instant flavor boost for any dish.
- Bold and Fun: Makes your taste buds dance with excitement.
Drizzle it over grilled chicken, mix it into an Ahi tuna bowl, or toss it with roasted veggies for a quick flavor boost. Its intense blend makes every bite feel special, turning plain dishes into something you’d brag about. It’s perfect for adding that Mediterranean zest. It is flavor all the way without any hassle, and it keeps your food healthy and interesting. It’s a staple of a Mediterranean diet that adds oomph to any meal even when you are not too busy.
9. Sesame Crusted Smoked Ahi Tuna
Trader Joe’s Sesame Crusted Smoked Ahi Tuna is my healthy, quick protein lunch that is like a dessert to eat. Packed with omega 3s and smoky flavor, it’s worth eating from the box, a Mediterranean diet lover’s dream come true. This tuna is really a lifesaver on busy days.
- Ready in Seconds: Smoked and seasoned for ready-to-eat meals.
- Health Boost: Omega 3s to support brain and heart.
- Super Flexible: Ideal for salads, sandwiches, or snacking.
Use as a salad, sandwich, or snack. Spoon crackers directly from the jar for a quick snack, or combine with greens and olive oil for a nutritious lunch. Also excellent used in a sandwich with arugula and avocado for a gourmet twist. The sesame crust, smoky flavor makes it always delicious. The Mediterranean diet loves fatty fish, and look how simple it is to reap the rewards from this tuna. It’s a dietitian’s selection when you feel like something tasty and healthy with no cooking creativity.
10. Green Goddess Seasoning
Trader Joe’s Green Goddess Seasoning is a culinary fairy godmother of any meal, sprinkling magic into its lemon, garlic, herbs, and onion blend. It’s a Mediterranean diet staple for fresh, zesty flavor without chopping a million herbs. This bottle of magic occurs in the kitchen.
- Zesty Perfection: Herby, flavorful flavor that makes food sing.
- One Stop Spice: No one needs a dozen seasonings just this one.
- Healthy Vibes: Evokes the Mediterranean passion for natural taste.
Mix into roasted vegetables, roasted fish, or use as an instant salad dressing to achieve a flavor explosion. Because it is so tasty but at the same time so well balanced, it brings freshness without dominating, thereby so versatile. Having the chef’s secret at home, that is. The seasoning simplifies cooking without turning your cuisine Mediterranean approved and exciting. It’s perfect when you want to have much flavor without additional effort.
11. Lightly Smoked Mussels
Trader Joe’s Lightly Smoked Mussels are a treasure that turn you into an expert chef without hassle. Their gentle smokiness is perfect for quick, Mediterranean spiced dinners that will amaze. These mussels are a seafood enthusiast’s miracle.
- Fine Made Easy: Restaurant style without the bother.
- Protein Power: Healthy, satisfying fish loaded with tons of protein.
- Quick Wow Factor: Prepares delicious dishes in a flash.
Sauté garlic, olives, capers, and sun dried tomatoes and serve on pasta for a restaurant quality meal. Top with Parmesan and red pepper flakes. It’s a special dinner in an instant. These mussels are a Mediterranean food staple and packed with protein with plenty of room for seafood enthusiasts. Gourmet healthy cuisine can be that easy to indulge in, even when your day has gotten out of hand.
12. Dukkah Nut & Spice Blend
Trader Joe’s Dukkah Nut & Spice Blend is a Middle Eastern gastronomic experience in every sprinkle. The mixture of seeds, nuts, and herbs has a crunchy spice component to sprinkle into any dish, and it’s on every day’s Mediterranean platter. It’s a tasty way of introducing an adventure aspect to your food.
- Exotic Vibes: Bright herbaceous, nutty blend with international flair.
- Nutrition Bonus: Fiber and healthy fat from nuts and seeds.
- Endless Possibilities: From vegetables to bread, it’s a flavor highlight.
Use it to sprinkle over roasted vegetables or grilled chicken as a savory, aromatic spice, or with bread and olive oil as an immediate appetizer. The earthy flavor and crunchy texture add zest to everything, and the nuts provide a healthy kick. Dukkah lends itself to the Mediterranean diet’s love affair with whole foods and robust flavors. It’s a simple way of sending your meals on a food holiday, no airline ticket required.
13. Thin Mini Rice Crackers of Savory Flavor
Trader Joe’s Savory Thin Mini Rice Crackers are my go to snack when I need something crunchy without disrupting my roll of healthy snacking. The melt away, thin texture is perfect for Mediterranean style snacking. This is a crowd pleasing, healthy snack.
- Light and Crunchy: Guilt free snap.
- Dip’s Best Friend: Perfect with hummus or bold toppings.
- Energy Support: High fiber for a snack that will keep you going.
Use them with hummus or baba ganoush as a super quick appetizer, or mix olives and feta to create a Mediterranean snack. The light flavor will not overwhelm others, and they are strong enough to hold any topping. These crackers are a Mediterranean diet winner, providing fiber and crunch without ruining your plan. They’re excellent as a snack or serve them to guests with minimal effort.
14. Za’atar Tango Salad Kit
Trader Joe’s Za’atar Tango Salad Kit is my lifesaver when I’m too tired to chop veggies but still want a fresh, flavorful meal. With greens, dates, pistachios, sesame seeds, and a zesty yogurt dressing, it’s a Mediterranean flavor bomb in a bag. This kit makes eating well so darn easy.
- All in One Deal: Everything for a balanced salad in one package.
- Flavor Party: Sweet, nutty, and zesty in every mouthful.
- No Work Needed: Just open and serve for instant yum.
Add some baked salmon or pre cooked lentils for a complete, Mediterranean style meal that’s packed with fiber, healthy fats, and protein. It’s perfect for lunch or dinner when you’re short on time but still want something fresh and delicious. This package is evidence that convenience does not have to come at the expense of taste. It’s a fast, tasty way of staying on the Mediterranean diet even on your busiest days.
15. Olive Tapenade
Trader Joe’s Olive Tapenade is a jar of Mediterranean heaven packed with olives, salted olives, capers, and garlic. It’s ready to serve, perfect for those evenings when cooking is climbing Mount Everest. This tapenade is a dietitian’s trick for healthy, speedy meals.
- Briny Bliss: Salty, meaty flavor straight from the Med.
- Healthy Fats: Olives are packed with heart healthy monounsaturated fats.
- Instant Magic: No knife to work, open and serve.
Spread on whole grain bread for a quick spontaneous appetizer, toss with pasta for a rapid meal, or serve over baked fish. The pungent flavor gives the meal an elegant ending, and it’s full of the good fats the Mediterranean diet eats. This tapenade simplifies healthy eating even on a crazy day. It’s a simple method of bringing big Mediterranean flavor to your plate without the hassle.
Wrapping It Up
These 15 Trader Joe’s finds are like my personal cheat sheet for Mediterranean style eating. From hearty beans to zesty seasonings, they make it so easy to whip up meals that are healthy, delicious, and stress free. Next time you’re at Trader Joe’s, snag these goodies to keep your kitchen stocked with Mediterranean magic. Here’s to eating well and loving every bite!
