Trader Joe’s is a treasure trove for food lovers and busy parents alike. As a food writer and dietitian with a family of four, I’ve turned grocery shopping into an art form, and TJ’s is my canvas. Each trip is a chance to stock up on high quality, unique, and budget friendly items that make meals and snacks effortless and exciting. The store’s vast selection can feel overwhelming, but my curated list of must have staples simplifies the experience, ensuring your kitchen is ready for anything. Whether you’re navigating dietary needs like vegan, gluten free, or dairy free options or just want quick, nourishing meals, these 12 essentials will transform your shopping trips and keep everyone happy and well fed.
Trader Joe’s isn’t a grocery store, it’s a time saving heaven for an employed household. Inexpensive, but equal quality food is found for any dietary need, from vegetarian to gluten free. The ever changing product offerings ensure a new and exciting experience every visit, but the repeat customers I rely on are always the same, so planning meals is easy. Whether you’re whipping up something on a weekday night in or preparing snacks for finicky children, TJ’s has convenient shortcuts without sacrificing nutrition or flavor.
The store’s magic is that it makes healthy eating accessible to you. From pre chopped veggies to convenient condiments, they’re all time savers for taste. To families like ours, who live in a perpetual state of motion, these foods are shorthand for fewer minutes of dreading dinner and more minutes of savoring dinner. And at prices that won’t break the budget, you can buy in bulk without feeling like you’re bending the bank.
Here are the 12 things I never go to Trader Joe’s without. They’re easy, they’re healthy, and perfect to keep your kitchen life easy. Let’s get back to basics that make every trip a success.
My Top 12 Trader Joe’s Must Haves
1. Green Goddess Salad Dressing
This new herb flavored dressing is a prep time saver, with a splash of new taste on hundreds of foods. It’s used far beyond the salad bar, and is an overnight sensation as a quick, healthy meal.
- Use as creamy coleslaw base, to bring out plain vegetables.
- Use as raw bell pepper or carrot dip, even picky kids will adore.
- Use over roasted vegetables or tofu to season.
The pungent, fresh flavor elevates bland ingredients with negligible time expense and makes the meal healthy and invigorating. Go to of anyone seeking to add zing without added effort.
Bibb Salad with Basil Green Goddess Dressing
Equipment
- 1 Blender Essential for achieving a smooth, creamy dressing consistency.
- 1 Set of Measuring Cups and Spoons For accurate ingredient portions.
- 1 Cutting Board For safe and efficient preparation of produce.
- 1 Chef’s knife For precise chopping of herbs, scallions, and tomatoes.
- 6 Salad Plates For elegant individual serving.
Ingredients
Main
- 1 cup good mayonnaise
- 1 cup chopped scallions white and green parts (6 to 7 scallions)
- 1 cup chopped fresh basil leaves
- 1/4 cup freshly squeezed lemon juice 2 lemons
- 2 teaspoons chopped garlic 2 cloves
- 2 teaspoons anchovy paste
- 2 teaspoons kosher salt
- 1 teaspoon freshly ground black pepper
- 1 cup sour cream
- 3 heads Bibb lettuce
- 2 to 3 tomatoes
Instructions
- Place the mayonnaise, scallions, basil, lemon juice, garlic, anchovy paste, salt and pepper in a blender and blend until smooth. Add the sour cream and process just until blended. (If not using immediately, refrigerate the dressing until ready to serve.)
- Cut each head of lettuce into quarters, remove some of the cores, and arrange on 6 salad plates. Cut the tomatoes into wedges and add to the plates. Pour on the dressing and serve.
Notes
2. Cauliflower Gnocchi
The 75% cauliflower dairy free, gluten free gnocchi is a stealthy lifesaver for adding vegetables to meals. Light and effortless, it’s a great foundation for quick meals.
- Air fry to golden, crispy perfection that’s on par with traditional gnocchi.
- Serve with chicken sausage, spinach, and tomato sauce for a nutritious dinner.
- Stay low calorie and low carb, just right for healthy weeknights.
It’s the secret to perfect texture when cooking it in the air fryer, so it’s a family favorite that’s healthy and delicious too. Freeze it up the classic.
Cheesy Baked Cauliflower Gnocchi
Equipment
- 1 Large Skillet For sautéing vegetables and simmering sauce.
- 1 Large Pot For boiling gnocchi.
- 1 8×8 inch Baking Dish For baking the assembled dish.
- 1 Chef’s knife For chopping onion and slicing garlic.
- 1 Cutting Board
Ingredients
Main
- 2 tablespoons olive oil
- 1 yellow onion finely chopped
- 3 cloves garlic thinly sliced
- 1 pinch Spice Islands® Crushed Red Pepper
- 1 teaspoon kosher salt
- ½ teaspoon Spice Islands® Oregano
- 1 8 ounce package curly kale, stemmed and torn into 2-inch pieces
- 1 28 ounce can crushed tomatoes
- 1 tablespoon balsamic vinegar
- 2 10 ounce packages Green Giant® Cauliflower Gnocchi
- 4 tablespoons finely grated Parmesan cheese divided
- 6 ounces fresh mozzarella torn into pieces
Instructions
- Preheat oven to 450 degrees F.
- Heat oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened, about 4 minutes. Add garlic, crushed red pepper, salt, and oregano and cook, stirring throughout, 2 minutes. Add kale a handful at a time, stirring occasionally, until wilted, about 2 minutes. Stir in tomatoes and balsamic vinegar. Bring just to a boil; remove from heat.
- Meanwhile, bring a large pot of generously salted water to a boil over high heat. Add gnocchi and cook until tender, about 2 minutes. Drain and add to tomato sauce mixture. Add 2 tablespoons Parmesan, stirring to combine, about 1 minute. Transfer to an 8×8-inch baking dish. Top with mozzarella and remaining Parmesan.
- Bake until cheese is golden brown and mixture is bubbling, about 15 minutes.
Notes
3. Chili Onion Crunch
This spicy, garlicky condiment is a flavor bomb, transforming plain dishes into gourmet delights with a single spoonful. Its crispy heat and crunchy texture add an irresistible kick to any meal. Perfect for topping proteins, veggies, or rice, it elevates flavors instantly. Keep this tempting condiment ready for a quick, bold taste upgrade.
- Spoon over avocado toast or eggs for flavor breakfast energy.
- Make roasted veggies, pizzas, or burgers a flavor full instant snack.
- Add to hummus or pasta for a flavor kick.
This pantry standby gives depth to everything from salad to entrees and is the standby of busy home cooks who crave lots of flavor with minimal hassle.
Creamy White Chili
Equipment
- 1 Large Saucepan or Dutch Oven For cooking and simmering the chili.
- 1 Cutting Board For preparing chicken, onion, and garlic.
- 1 Chef’s knife For dicing and chopping ingredients.
- 1 Wooden Spoon or Spatula For stirring and scraping the pan.
- 1 Measuring Spoons and Cups For precise ingredient measurements.
Ingredients
Main
- 1 tablespoon olive oil
- 1 pound skinless boneless chicken breast halves, cut into ½-inch cubes
- 1 onion chopped
- 2 cloves garlic chopped
- 2 15.5 ounce cans great Northern beans, rinsed and drained
- 1 14.5 ounce can chicken broth
- 2 4 ounce cans chopped green chiles
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon ground black pepper
- ¼ teaspoon cayenne pepper
- 1 cup sour cream
- ½ cup heavy whipping cream
Instructions
- Gather ingredients.
- Heat olive oil in a large saucepan over medium heat. Add chicken, onion, and garlic; cook and stir until chicken is no longer pink in the center and juices run clear, 10 to 15 minutes.
- Stir in beans, chicken broth, green chiles, salt, cumin, oregano, black pepper, and cayenne pepper; bring to a boil. Reduce heat and simmer until flavors have blended, about 30 minutes.
- Remove chili from heat; stir in sour cream and whipping cream until incorporated.
- Serve hot and enjoy! DOTDASH MEREDITH FOOD STUDIOSÂ
Notes
4. Steamed Lentils
Pre-cooked lentils from the produce bin are a nutritional powerhouse, packing 10 grams of protein per half-cup serving. With over 20% of daily fiber, they support a balanced diet effortlessly. Perfect for salads, soups, or side dishes, they add hearty flavor fast. Keep these versatile lentils stocked for quick, healthy meals.
- Use to add a quick, filling protein kick to salads.
- Substitute in a taco or utilize as chili filling.
- Blend into soup for texture and nutrition.
No cooking just open and serve. Lentils are convenient and comforting, perfect for hectic weeknights when time is of the essence.
Lentil Salad with Chimichurri Sauce
Equipment
- 1 Saucepan with Steamer Insert For cooking lentils
- 1 Blender For preparing the chimichurri sauce
- 1 Large Serving Bowl For mixing and serving the salad
- 1 Measuring Cups and Spoons For accurate ingredient measurement
Ingredients
Main
- 1 pound lentils
- 1 cup extra-virgin olive oil
- ¼ cup red wine vinegar
- 2 teaspoons minced garlic
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes
- salt to taste
- 1 cup chopped fresh parsley
- ½ cup chopped fresh cilantro
- 2 tablespoons crumbled feta cheese or to taste
Instructions
- Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add lentils, cover, and steam, adding more water as needed, until tender, 30 to 35 minutes. Transfer cooked lentils to a serving bowl.
- Blend oil, vinegar, garlic, oregano, red pepper flakes, and salt in a blender until well incorporated. Add parsley and cilantro; pulse only long enough to incorporate the herbs.
- Drizzle 3 tablespoons chimichurri sauce over lentils; add feta cheese to salad. Toss to evenly coat. Store remaining sauce in an airtight container in the refrigerator for another use.
Notes
5. Gourmet Berry Medley
Frozen combination of blueberries, raspberries, and blackberries offers year round availability of antioxidant filled superfruits without the cost of freshness and shorter shelf life of fresh berries.
- Blend into smoothies to make a healthy and refreshing breakfast.
- Combine with oatmeal for a sweet, colorful treat.
- Cook with chia seeds for instant, healthy jam.
Quick and inexpensive, this mix provides your family with the nutrition they need in a tasty, easy package throughout the year.
Maple Mixed Berry Muffins recipes
Equipment
- 1 Muffin Pan 12-cup capacity
- 1 Large Mixing Bowl
- 1 Medium Mixing Bowl
- 1 Whisk
- 1 Measuring Cups and Spoons Set
Ingredients
Main
- 2 c 240g whole wheat pastry or gluten-free* flour (measured correctly)
- ¾ tsp 2g baking powder
- ¾ tsp 2g baking soda
- ¼ tsp 2g salt
- 1 tbsp 14g coconut oil or unsalted butter, melted and cooled slightly
- 1 large egg room temperature
- 1 tbsp 15mL vanilla extract
- ½ c 120mL maple syrup
- ½ c 120g plain nonfat Greek yogurt
- ½ c 120mL nonfat milk
- 1 ½ c 210g frozen mixed berries (such as Trader Joe’s Fancy Berry Medley)
Instructions
- Preheat your oven to the appropriate temperature for muffins (typically 375°F/190°C). Line a 12-cup muffin pan with paper liners or grease thoroughly.
- In a large mixing bowl, combine the whole wheat pastry flour (or gluten-free flour), baking powder, baking soda, and salt, whisking until evenly distributed.
- In a separate medium mixing bowl, whisk together the melted coconut oil or butter, large egg, vanilla extract, maple syrup, plain nonfat Greek yogurt, and nonfat milk until the mixture is smooth.
- Pour the wet ingredient mixture into the dry ingredients. Using a spatula, stir gently until just combined, ensuring no dry streaks of flour remain. Be careful not to overmix; a lumpy batter is desirable.
- Carefully fold in the frozen mixed berries until they are evenly distributed throughout the batter.
- Divide the batter equally among the 12 prepared muffin cups, filling each approximately two-thirds full.
- Bake in the preheated oven until the muffin tops are golden brown and a wooden skewer or toothpick inserted into the center of a muffin comes out clean.
- Remove the muffin pan from the oven and allow the muffins to cool in the pan for 5-10 minutes.
- Gently transfer the muffins from the pan to a wire rack to cool completely.
- Serve these wholesome Maple Mixed Berry Muffins warm or at room temperature.
Notes
6. Sunflower Seed Spread
This tasty, peanut-free alternative is a creamy, nutty spread delivering 8 grams of plant protein per serving. Ideal for those with allergies, it offers a smooth texture perfect for toast, smoothies, or sandwiches. Its rich flavor makes it a versatile pantry essential for quick, nutritious boosts. Enjoy it as a healthy swap without compromising on taste or satisfaction.
- Spread on bread or blended into oats for a breakfast protein kick.
- Blended into baked goods, including 3 ingredient protein cookies, as a guilt free treat.
- Blended into smoothies to create increased creaminess and nutrition.
The strong flavor and versatility of this product make it an instant hit for school safe lunches and snacks, children and adults will adore it.
Sunflower Seed Pate in Collard Wrap
Equipment
- 1 Bowl For soaking sunflower seeds
- 1 Food Processor or Blender Essential for achieving a smooth pate
- 1 Knife For preparing celery, garlic, and collard rib
- 1 Cutting Board For safe and efficient ingredient preparation
- 1 Measuring spoons/cups For accurate ingredient portions
Ingredients
Main
- â…” cup raw sunflower seeds
- water to cover
- 1 large celery rib
- ¼ cup extra-virgin olive oil
- 1 large lemon zested and juiced
- 2 teaspoons dried thyme
- 1 large clove garlic peeled
- ½ teaspoon ground black pepper
- ¼ teaspoon sea salt
- 1 collard green leaf rib removed, or more to taste
Instructions
- Place sunflower seeds in a bowl and add enough water to cover; soak for 8 hours. Drain.
- Blend sunflower seeds, celery, olive oil, lemon zest, lemon juice, thyme, garlic, black pepper, and sea salt in a food processor or blender until pate is smooth. Spread pate onto collard green leaf.
Notes
7. Everything But The Bagel Sesame Seasoning Blend
This delicious blend of sesame seeds, garlic, onion, and poppy seeds adds an irresistible crunch to any meal. Its savory, nutty flavor enhances everything from salads to roasted vegetables. Sprinkle it on breads or proteins for a quick flavor boost. Keep this mix handy for a versatile, everyday seasoning.
- Apply to avocado toast or scrambled eggs for an upscale flair.
- Sprinkle onto roasted vegetables, grilled chicken, or popcorn for wow.
- As a dip seasoning or added to salad dressing, it adds low carb zing.
Perfect for meal prep or a speedy flavor injection, the mix demonstrates that sometimes less truly is more in simple cooking.
Everything Bagel Seasoning
Equipment
- 1 Measuring Spoons For accurate ingredient measurement
- 1 Small Mixing Bowl To combine ingredients thoroughly
- 1 Whisk or Spoon For even mixing
- 1 Airtight Jar For storage and freshness
Ingredients
Main
- 2 tablespoons poppy seeds
- 2 tablespoons sesame seeds
- 2 tablespoons dried onion flakes
- 1 tablespoon kosher salt
Instructions
- Mix poppy seeds, sesame seeds, dried onion flakes, and kosher salt together in a small jar.
Notes
8. Breathtaking Cheddar Cheese
The rich, nutty cheddar with its Parmesan-like scent is a standout on any cheese board. Its bold flavor elevates both casual snacks and gourmet dishes. Perfect for grating over pasta or enjoying with crackers, it’s a versatile daily favorite. Keep this cheese stocked for a delightful, savory addition to meals.
- Shred over salads and wraps for meaty, full bodied flavor.
- Serve with fruit and nuts for an easy, elegant appetizer.
- Use as a snack to introduce children to richer cheeses.
Its bold taste does a little of everything, making it an affordable way to gourmet flavor food.
Quick Pear Tart
Equipment
- 1 Small Bowl For mixing sugar and cinnamon
- 1 Pastry Brush For applying melted butter
- 1 Knife or Pastry Cutter For dividing the puff pastry sheet
- 1 Baking Sheet For baking the tarts
Ingredients
Main
- 1/4 cup raw sugar
- 2 teaspoons ground cinnamon
- 1 sheet puff pastry thawed
- 1/2 stick butter melted
- 2 15 1/4-ounce cans pear halves, keeping stem end attached, cut into 1/4-inch thick slices
- 1/2 cup shredded Cheddar
Instructions
- Preheat oven to 400 degrees F.
- In a small bowl, mix sugar and cinnamon together. Lay puff pastry sheet on a work surface brush with melted butter and sprinkle with half the cinnamon sugar. Cut into 6 even pieces. Fan the pear slices over the puff pastry, using 1/2 a pear for each puff pastry square. Sprinkle tops of pear tarts with remaining cinnamon sugar mixture. Bake until pastry is golden and cooked through, about 20 to 25 minutes.
- Remove from tart from oven, sprinkle with cheese and bake until cheese melts, 5 minutes more.
Notes
9. Organic Brown Rice Packets
Frozen three-minute microwave brown rice packets are a convenient, fiber-rich base for quick meals. Ready in moments, they pair perfectly with proteins or veggies for a balanced dish. Their nutty flavor and hearty texture elevate any recipe. Keep these packets stocked for fast, nutritious meals anytime.
- Use as a base for stir fry, curry, or protein to create a whole meal.
- Mix with salad or wraps and discover quick, healthy meal prep.
- Mix pre sliced veggies and enjoy a meal in minutes.
No boiling or cleaning up afterward packages are a lifesaver on wild evenings when you’re in a hurry for healthy food.
10. Teeny Tiny Avocados
Small avocados are a perfect pantry item, reducing food waste with their convenient size. Packed with healthy fats, fiber, and nutrients, they enhance any meal. Use them in salads, spreads, or smoothies for a creamy, nutritious boost. Their versatility makes every bite delicious and wholesome.
- Crush on toast or rice bowls as an indulgent, satisfying topping layer.
- Blending into dressings or pasta sauce for rich flavor.
- Cut into sandwiches for a dietary boost children will love.
Their small size allows the entire family to benefit from just the right amount of this superfood without leftovers taking up fridge space to spoil.
11. Plain Greek Yogurt
Full-flavored, high-protein yogurt is a versatile and economical pantry staple. It complements both sweet dishes, like smoothies and parfaits, and savory ones, such as dips or marinades. With its rich texture and nutritional benefits, it’s perfect for quick meals or snacks. Keep it on hand for endless culinary creativity.
- Layer parfait with berry, honey, or granola layers for a morning treat.
- Replace as sour cream in taco or tzatziki sauce.
- Whisk into quick, high protein pizza dough for a satisfying family supper.
Its velvety, high protein texture has established it as a staple in healthy, value conscious meals that never sacrifice flavor.
12. Wild Caught Argentinian Shrimp
Wild caught frozen shrimp deliver a sweet flavor and tender texture, perfect for quick, protein-packed meals. Harvested from natural waters, they ensure high quality and versatility. Ready in minutes, they’re ideal for stir-fries, tacos, or salads. Keep them frozen for effortless, delicious dishes anytime.
- Use to supplement pesto pasta or stir fries for quick dinner.
- Blend with salads for nutritious, satisfying protein boost.
- Prepare a rapid 20 minute curry spiced meal.
They’re so delicious and easy that they’re absolutely indispensable for any seafood lover who desires to prepare simple healthy meals.
Fast Shrimp
Equipment
- 1 Large Skillet or Wok For sautéing all ingredients
- 1 Spatula or wooden spoon For stirring and turning ingredients
- 1 Measuring Spoons For accurate measurement of oil, milk, and curry powder
- 1 Cutting Board (Optional, if using fresh bell pepper and onion)
- 1 Chef’s knife (Optional, if using fresh bell pepper and onion)
Ingredients
Main
- 1 lb Wild Caught Argentinian Red Shrimp or other shrimp of your choice I found mine at Trader Joe’s in the freezer section raw, tails removed and de-veined
- 1 bag frozen roasted red bell peppers and onions from Trader Joes or 1 bell pepper diced and 1/2 yellow onion diced
- 4 big hand fulls of baby spinach leaves
- 2 tablespoons coconut oil
- 2 tablespoons coconut milk
- 1/2 tablespoon curry powder or more to taste
- Sea salt and black pepper to taste
Instructions
- If using fresh bell pepper and onion, dice them. Ensure shrimp are thawed, peeled, and de-veined.
- Heat 2 tablespoons of coconut oil in a large skillet or wok over medium-high heat.
- Add the roasted red bell peppers and onions (frozen or fresh) to the skillet and sauté for 3-5 minutes until tender-crisp.
- Add the 1 lb shrimp to the skillet and cook for 2-3 minutes per side, until they just start to turn pink and opaque. Avoid overcooking.
- Stir in 1/2 tablespoon of curry powder and cook for 30 seconds, allowing the spices to bloom in the hot oil.
- Pour in 2 tablespoons of coconut milk, stirring to combine and create a light sauce. Bring to a gentle simmer.
- Add the 4 big handfuls of baby spinach leaves, stirring continuously until they just wilt, about 1-2 minutes.
- Season generously with sea salt and black pepper to taste.
- Remove from heat and serve immediately.
Notes
Maximizing Your TJ’s Shopping Spree
These 12 staples form the core of my home pantry, transforming unruly weeknights into an hour to savor delicious, nourishing food. From the umami filled Chili Onion Crunch to the easy to pack and take with me Organic Brown Rice Packets, every one is designed to make eating healthy simple and pleasure filled. Pick them up on your next Trader Joe’s trip to make dinner simple and take your meal game to the next level. Your taste buds and your hectic schedule will thank you.
