"With the recent trends focusing on eating more protein like the 30/30/30 and 5/25/25 methods, it’s clear that the protein is underserved. Even when you have a baseline of the amount to aim for per day, it can be difficult to get in as much as you need. I’m a registered dietitian, and I’m always looking for easy ways to incorporate protein into my meals and snacks to meet my daily goal. Some of my go-to’s include using plain Greek yogurt as a base for tuna or chickpea salad and sprinkling hemp heart seeds over anything and everything (salads, rice, oatmeal, smoothies, you name it). My source for all my favorite protein-packed foods? Trader Joe’s.
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I love Trader Joe’s for their reasonable prices and a wide variety of items, making it a great place to shop to meet your protein needs. After all, the key to ensuring you’re consuming enough protein throughout the day is to have high-protein foods on hand that you enjoy! While TJ’s shelves are stocked with the standard animal protein sources, I wanted to share my dietitian-approved, high-protein products that deliver nutritional benefits beyond just protein (we’re talking healthy fats, fiber, and vitamins). Read on for my protein grocery haul at Trader Joe’s.
1. Wild Sockeye Smoked Salmon
This may be a predictable pick for a dietitian, but I couldn’t resist starting off with this nutrient-dense, high-protein item. Salmon contains two types of anti-inflammatory omega-3 fatty acids, EPA and DHA, which have been shown to improve heart health and boost brain function. This smoked version from Trader Joe’s offers 13 grams of protein in one serving size and requires no cooking or prep, making it a convenient choice to eat with crackers and veggies, top avocado toast with, or pair with your favorite salad.
2. Greek Yogurt
When it comes to yogurt, it can seem like the options are endless at Trader Joe’s. To prevent decision fatigue, I recommend opting for one that has around 15 grams of protein per serving, minimal added sugar, and good-for-your-gut-health probiotics. Trader Joe’s Plain Greek Nonfat Yogurt fits the bill with 17 grams of protein in a serving and zero added sugar. Plain yogurt is especially versatile; it can be used in smoothies or as a base for your favorite sauces or dressings. If you plan to enjoy it as is, try topping a bowl of it with your favorite fruit, nuts, and seeds. For a little bit of added sweetness, add honey or pure maple syrup.
3. Peanut Butter Protein Granola
Speaking of yogurt toppings, Trader Joe’s Peanut Butter Protein Granola has 11 grams of protein in a serving. Pairing it with yogurt makes for a protein-powered snack or breakfast, though it would be great as a snack alone. It’s worth noting that this granola contains 8 grams of added sugar, which is modest compared to most granolas on the market.
4. Egg Bites
Running out the door in the morning with little time for breakfast? Enter: these cheese, spinach, and kale egg bites. Containing 12 grams of protein per serving, they are a great on-the-go option that will keep you satiated. I love that they contain some veggies, and for those with more time to spare in the morning, they’d be great as a breakfast sandwich with the addition of 100 percent whole wheat bread (which has more protein than the average bread) or paired with fruit for a balanced bite.
5. Banana Almond Butter Smoothie
Another great option for rushed mornings or an afternoon snack is the Trader Joe’s Banana Almond Butter Smoothie. One smoothie contains 16 grams of protein and no added sugar. The addition of almond butter provides heart-healthy fats and the antioxidant vitamin E (great for immune health), while bananas are a good source of potassium.
6. Turkey Burgers
With only three ingredients, a Trader Joe’s turkey burger contains 22 grams of protein. Turkey is a lean source of protein that contains B-complex vitamins, which aid in metabolism and skin health. These burgers are an easy meal prep ingredient for those nights when you just don’t know what to make. While you can always go the traditional burger route and eat them on hamburger buns with your favorite toppings, they would also be a great protein source for taco bowls, salads, or wraps.
7. Organic Red Lentil Pasta
Who doesn’t love pasta? For an easy weeknight meal, this Trader Joe’s red lentil pasta contains 15 grams of protein per serving and 6 grams of fiber. Pair it with your favorite pasta sauce and meatballs (like the Trader Joe’s Italian Style Meatballs or their Meatless Meatballs), and voila, you have a protein-packed meal. If the taste of red lentils isn’t to your liking, you can try mixing traditional pasta with red lentils.
8. Organic Vegetarian Chili
Trader Joe’s Organic Vegetarian Chili is a great option if you don’t have time to make chili from scratch. A single serving contains 15 grams of protein. Because of the beans and veggies, this meal deserves bonus points for its high fiber content. Fiber is important for digestion and keeping your bowel movements regular. Considering most Americans aren’t getting enough fiber in their diet, I’d call this meal a win-win.
9. Organic Shelled Hemp Seeds
Hemp heart seeds are another great plant-based protein option. One serving contains 10 grams of protein. Because the seeds are shelled, they’re easier to digest. Plus, they’re a good source of omega-3 and omega-6 fatty acids, which may benefit skin health. They have a subtle, nutty flavor and pair well with oatmeal, smoothies, yogurt, pasta dishes, and many more. I personally like to sprinkle them over peanut butter or avocado toast for added flavor and protein.
10. High Protein Organic Tofu
Tofu is a great plant-based protein source because it is a complete protein, which means it contains all nine essential amino acids your body needs to create protein but can’t make on its own. Trader Joe’s High Protein Tofu contains 14 grams of protein in one serving. Since tofu has a mild flavor with a firm texture, it’s versatile, making it easy to use in place of eggs for a vegan scramble or coated with breadcrumbs and baked to dip in one of your favorite sauces.
11. Egg Fritatta
Trader Joe’s Egg Fritatta is a solid choice for a high-protein breakfast with 25 grams of protein per serving. Not only does it deliver on protein, but it also contains cauliflower and Swiss cheese for antioxidants and calcium. What’s more, it’s the perfect size to eat on an English muffin.
12. Oven-Baked Cheese Bites
If you’re looking for a savory, crunchy, high-protein snack, this is the one. These Oven-Baked Cheese Bites have 13 grams of protein in a serving and are a great source of calcium. While you can certainly enjoy these on their own, they’d also make a great salad topper in place of croutons.