"With the recent trends focusing on eating more protein, like the 30/30/30 and 5/25/25 methods, it’s clear that the macronutrient is underserved. Even when you have a baseline 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.
I love Trader Joe’s for their reasonable prices and a wide variety of items, making it a reliable 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 eating it alone to tide you over until your next meal isn’t a bad idea either. 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 Protein Smoothie
Another on-the-go choice 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, these turkey burgers contain 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 red lentil pasta contains 15 grams of protein per serving and 6 grams of fiber. Pair it with your favorite pasta sauce and meatballs (more to come on my go-to), and voila, you have a protein-dense meal. If the taste of red lentils isn’t to your liking, you can try mixing them with traditional pasta.
8. Organic Vegetarian Chili
Trader Joe’s Organic Vegetarian Chili FTW, 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, and pasta dishes. I personally like to sprinkle them over peanut butter or avocado toast for added flavor and protein.
10. 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
Eggs may still be hard to come by, but you can depend on Trader Joe’s Egg Fritatta as 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.
13. Chicken Meatballs
Ever tried to pass a store-bought item as homemade? These chicken meatballs are worthy of the deceit. They can take on various culinary roles in a matter of minutes, whether it’s a bowl, sandwich, soup, or standalone snack. Round out its versatility with 16 grams of protein per serving (four meatballs) and herbs like oregano and basil rich in antioxidants and anti-inflammatory properties, and you’ve got yourself a winner winner, chicken dinner.
14. Shrimp with Ginger Garlic Butter
If you’re pressed for time, but you’re in the mood for something more sophisticated and protein-focused than a girl dinner, look no further than this ginger-garlic-butter-with-a-hint-of-honey wild shrimp. Combine it with a seasoning that turns up the heat, and you’ll never be able to go back to bland protein. Plus, half a bag comes in at 21 grams of protein and also serves up a decent amount of potassium. Just thaw them in the fridge, cook ‘em in minutes on the stovetop or oven, and serve ‘em with some veggie fried rice (also courtesy of Trader Joe’s) or pasta. Or, spice up your Taco Tuesday rotation with them.
15. Chickpea Fusilli Pasta
When you find yourself fraught with the “What’s for dinner?” dilemma and wish you could just make it appear with the snap of a finger (me, every night), whipping up a dish with this chickpea pasta is the next best thing. No matter what you make of it—pasta salad, noodle casserole, or a classic fusilli with pesto—this TJ’s staple ensures it’s protein and fiber-filled (it’s got 11 grams of protein, plus 6 grams of fiber per serving). FYI, the combo of protein and fiber helps regulate blood sugar. Add said chicken meatballs to your pasta dish of choice and double the recipe to make the protein goodness last through the week.
Morgan Tarmann, Ms, RD, LDN, Registered Dietitian
Morgan is a registered dietitian with a master’s degree in Nutrition and Wellness from Bradley University. She currently works as a food service dietitian in a university setting assisting students with their individual dietary needs. As a Contributing Wellness Writer, she works to provide relatable, evidence-based pieces to readers that are both educational and engaging.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Jacob Lund, Adobe Stock | Trader Joe’s