Alright, foodies and busy b’s all around, let’s discuss a grocery store we all love: Trader Joe’s! Being a registered dietitian and a lover of the Mediterranean Diet, I can personally attest to how much of a life-saver it is. It’s a treasure chest, particularly those days when even trying to whip up something as complicated as a bowl of cereal is scaling Mount Everest.
The Mediterranean diet is not a trend; it’s a delicious, nutritious eating plan with fresh fruits and veggies, whole grains, hidden healthy fats in the form of olive oil, lean protein, and all the fiber-rich goodies. And here’s the best part: it tastes great and every year, is ranked by U.S. News & World Report as one of the healthiest lifestyle choices, receiving the “Best Overall Diet” rating.
And yet despite the best of intentions, life has a tendency to interfere and not be on the menu to provide a head-to-tail-from-scratch Mediterranean meal. That is where the savior, Trader Joe’s, comes in. They sell such a wonderful array of goods that healthy food can not only be discovered, but enjoyed. When energy and time are scarce, these foods let you create something wholesome and delicious with barely any effort whatsoever.
Below are 15 of my absolute favorite Trader Joe’s staples that are completely in alignment with the Mediterranean diet and need not be cooked whatsoever.
1. Canned Beans
The unassuming can of bean takes the prize. Chickpeas, kidney beans, white beans, and black beans are staples in my pantry because they’re the best fix-it food. No cooking time, they contribute protein, fiber, and bulk to any meal.
Use them to whip up salads in a pinch, toss them into soups, or simply prepare a quick bean salad with olive oil and spices. They’re also simple to add to a quick meatless chili. No foods are healthier or simpler straight from the can.
2. Pre-Cooked Lentils
Trader Joe’s pre-cooked lentils are a weeknight favorite at our house. They may be safely consumed right out of the box, or in seconds, heat them up and serve as an instant side dish.
Nutritionist Colette Micko, MS, RDN, CDES, finds these lentils are “filling with fiber and plant protein, so they’re an excellent addition to salads, soups, or even a homemade dip.” They’re the ultimate convenience a health base for any type of meal with no soaking or simmering required.
3. Vegan Kale, Cashew & Basil Pesto
This pesto is a family favorite. This rich, intense basil flavor and silky cashew cream is a beautiful-looking dip adding a light, clean flavor to every meal.
Blended with pasta, as a replacement for mayonnaise on a sandwich, or as a topping on scrambled eggs, it’s ideal. I even like to eat it
just spoon some over hard-boiled eggs for a quick, delicious snack.
4. Mini Cottage Cheese Cups
Cottage cheese divides people, but I’m a cottage cheese player and I don’t care. The individual servings at Trader Joe’s are a quick grab-and-go snack.
All the fun is in having them served my way: blueberries, chopped walnuts, and a sprinkle of cinnamon, please. It’s done, balanced, and no prep time just peel, top, and serve.
5. Frozen Edamame
This freezer standby is one you’ll be pulling out of your kitchen time and time again even my kids easily devours it. Steam, sprinkle with sea salt, and it’s a quick side dish.
Plain, as a topper for salads, or added to stir-fries. And edamame is a high-fiber, high-protein snack that will sustain you and satisfy you.
6. 3 Seed Sweet Potato Crackers
Great-tasting gluten-free snack food is a rare find, but these crackers are a winner. Sweet and crunchy and full of flavor, they’re wonderful to dip into hummus, spread with spread, or just plain snacking.
Even my 7-year-old gives them a thumbs up, and that makes them a true champion at family snack time.
7. Butternut Squash Soup
Cold winter nights call for something hot, and this soup is the answer. It’s creamy and sweet from nature but composed of pure and clean ingredients.
I like topping it with a dollop of Greek yogurt, chopped cashews, or chopped tomatoes for freshness. Heat, pour, and heaven in a bowl with little efforts.
8. Chili Sesame Oil
A few drops of this oil take even the most ordinary meal to spectacular. It’s gigantic flavor, hot and savory in a few drops.
Spoon it on grilled chicken, drizzle on Ahi Tuna bowl, or stir-fried vegetables. It’s the quick way to add heat to meals without cooking.
9. Sesame Crusted Smoked Ahi Tuna
For convenient protein, this tuna is a hit. Smoked, pre-seasoned, and loaded with omega-3s, it can be snacked right out of the container.
It’s a welcome topping for salads or sandwiches, demonstrating you don’t need to do much to deliver great seafood on the home plate.
10. Green Goddess Seasoning
This all-around spice mix loaded with garlic, herbs, lemon, and onion adds a sour, zesty taste to anything it hits.
Sprinkle it over roasted vegetables, blend it with baked fish, or toss it into a whip-it-up-as-fast-as-you-can salad dressing. Proof that great seasoning turns even the dullest ingredients into something magnificent.
11. Lightly Smoked Mussels
These are a secret gem at Trader Joe’s. My go-to method of cooking them is with pasta: sauté garlic, olives, capers, and sun-dried tomatoes in olive oil, add in mussels, then pasta, and top with Parmesan and red pepper flakes.
A rich Mediterranean-inspired dinner in minutes that looks like it came out of a gourmet magazine without all the frill.
12. Dukkah Nut & Spice Blend
Trader Joe’s spice mix is never overpriced and excellent, and so does the Dukkah. It too possesses its set of herbs and nuts and brings crunch and depth to anything.
Spread it over roasted vegetables, grilled poultry, or a slice of bread with olive oil on top. It provides simple food the Middle Eastern taste.
13. Savory Thin Mini Rice Crackers
Thin, crispy, and slightly addictive, the crackers are ideal for snacking. They almost dissolve in your mouth and complement Mediterranean dips such as hummus or baba ganoush.
Top them with feta and olives, and you’ve got an easy snack that feels anything but boring.
14. Za’atar Tango Salad Kit
Ideal for speedy salads with massive flavor, this kit can’t be beat. It contains greens, dates, pistachios, sesame seeds, and a zesty cucumber yogurt dressing to tie everything together.
Serve it with baked salmon or lentils and instantly it’s a balanced, Mediterranean-flavored meal.
15. Olive Tapenade
On those nights when preparing homemade tapenade just feels like too much effort on the commute home from a hectic day, there’s always the Trader Joe’s store-bought kind in a jar.
It’s salty, rich, and ready to go spread on whole-grain bread, tossed with pasta, or served on fish. It’s a quick do-over with real Mediterranean flavor.
Wrapping It Up
And that’s all: 15 great Trader Joe’s discoveries that make Mediterranean-style eating a breeze. With hearty proteins and big flavors, convenient snacks and prepped meals, these pantry staples prove that it takes no more than hours of kitchen time to eat well.
The next time you’re roaming Trader Joe’s aisles, keep this list handy. With these registered dietitians’ hacks recommended, you’ll be prepared for healthy, tasty meals even on the most hectic days. Bon appétit (and stress-free) eating!
