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These deliver on taste *and* nutrition.
Snacks are a great way to stay energized and satisfied between meals. If you're trying to eat in a balanced way, picking the right snacks can be key. That's why we reached out to several nutritionists and dietitians to ask for their favorite healthy snacks from Trader Joe's. Find them below!
"When snacking, I always want a combination of macronutrients so I don't find myself hungry again five minutes later. So rather than just carbohydrates, I look for snacks that also have protein and fat so they have more staying power. My absolute favorite Trader Joe's snack is their peanut butter–filled pretzels! They are delicious and crunchy, and thanks to the addition of peanut butter, one serving contains 5 grams of protein."
—Anne Mauney, MPH, RD, founder of fANNEtasticfood
"I love this snack because it’s got two simple ingredients: organic carrots and sea salt. It’s minimally processed and high in fiber, coming in at a whopping 11 grams, which is great for gut health and general well-being. It’s portable, versatile, and you can eat it on its own or dipped in hummus, cashew cream, guac, salsa...the sky is the limit!"
—Rachel Beller, MS, RDN, dietitian nutritionist, CEO of the Beller Nutritional Institute, and author of Power Souping: 3-Day Detox, 3-Week Weight-Loss Plan
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"Trader Joe’s is not in my town, so I always carry a small cooler and load up on my favorite keto and low-carb snacks when traveling for work. My favorite snack is Trader Joe’s Avocado's Number Guacamole to Go — topped with Everything but the Bagel Sesame Seasoning. (I realize the seasoning is not a snack, but it is worth spending a few extra dollars to add it on top!) The guacamole is loaded with omega-3s, which keeps our hearts healthy. And the fat promotes satiety, which keeps us full."
—Shelly Marie Redmond, MS, RD, LDN, founder of the KLA Kitchen
"This is basically a protein muffin in a cup. After you add hot water and microwave it, it turns into an absolutely delicious gluten-free protein muffin. It’s got cassava flour, which is a really nice alternative carbohydrate; it’s less than 300 calories; and it has 12 grams of protein. Makes for a great on-the-go snack, it’s solid pre-workout fuel, and it’s also perfect in the middle of the day if you’re wanting something sweet and comforting."
—Holly Perkins, BS, CSCS, author of Lift to Get Lean: A Beginner's Guide to Fitness & Strength Training in 3 Simple Steps and creator of the Nutrition Project
"These are a delicious and savory snack that is packed with nutrients. Olives contain healthy monounsaturated fat, as well as antioxidants like vitamin E. They’re also rich in minerals like iron and copper. These snack packs are super convenient, too! I always have one in my bag for a quick snack on the go."
—Danielle Omar, MS, RDN, integrative dietitian and founder of Food Confidence
"These are perfect for when you're craving something crunchy and salty. I personally enjoy them with homemade pico de gallo, but they are just as great on their own. Unlike traditional chips (which I also enjoy from time to time), these contain actual bits and pieces of veggies and make for a great mouth feel!"
—Nita Sharda, BSc, RD, founder of Carrots & Cake Balanced Nutrition Consulting
"I’ve been loving these jicama wraps all summer long! Jicama is high in fiber and has a low glycemic load. That means it doesn't have much of an impact on your blood sugar, which is important when it comes to our health. It also contains prebiotic fiber that can help restore good bacteria in the gut, and it's rich in vitamins B6, C, E, and beta-carotene. The wraps are also super versatile: I fill them with hummus, chunky guacamole, TJ's pico de gallo salsa, and top them off with fresh veggies. So refreshing, yet so filling!"
"Made mostly from 2% Greek yogurt, avocado, and cucumber, this dip pairs perfectly with raw veggies, baked tortilla chips, or whole grain crackers. One serving has 25 calories and no saturated fat."
—Keri Gans, MS, RDN, CDN, author of The Small Change Diet: 10 Steps to a Thinner, Healthier You
"Trader Joe's has a large variety of whole vegetables and fruits that come in crispy, freeze dried, or baked form, like Crispy Crunchy okra, rainbow carrots, Crispy Crunchy broccoli, and freeze dried blueberries or strawberries. All of these are a great way to get whole fruits and veggies as a snack in an easy, healthy way — and kids tend to love them too!"
—Anjali Shah, board-certified health coach, founder of the Picky Eater, and author of Kid Chef Junior: My First Kids Cookbook
"These bars are super tasty and filling. They contain only five ingredients: peanuts, peanut butter, dates, flaxseed meal, and sea salt — and are similar to a Lärabar in texture. My toddler loves them, and I love that they are shelf stable and portable, with a nice mix of carbohydrates, protein, and fat! (I also have a similar recipe on my blog, if you're interested in a homemade version.)"
"Trader Joe’s Heirloom Popcorn is made from only three ingredients: popcorn, avocado oil, and pink salt. And one serving has 2 grams of heart-healthy fiber. Fiber also digests slowly and may aid in satiety, making it a perfect snack food option."
"I have several Trader Joe's faves, and these are perfect for when I want a salty snack. I love making mini sushi rolls with smoked salmon or rice! They’re a great source of vitamins — and seaweed is rich in minerals, like iodine, selenium, calcium, and iron."
"My absolute favorite at Trader Joe’s is their jerky selection, specifically their turkey jerky. It’s a great source of concentrated protein, and it’s portable. I’m a fan of balancing macronutrients and pairing your protein with some carbohydrates — maybe a fresh piece of fruit, for instance. I also love that there are organic options and nonorganic options, if you’d like to save a buck."
"These broccoli florets are great because they have a lot of fiber, a solid amount of protein, and are low in sodium. Plus, it only has three ingredients!"
"I know I'm not alone when it comes to having a sweet tooth. But a lot of sweet foods I enjoy often don't leave me feeling satiated. I've enjoyed picking up a few bags of this granola because it gets the job done: sweet, crunchy, and satiating. Each serving offers a source of fiber (yay, digestive health!), plus it's fairly low in sugar and is stellar when it comes to protein, which gives it the fullness factor. I tend to nibble on these on their own or with milk."
"Trader Joe's is my go-to for nuts and dried fruit. They have such a wide variety of both, from the truffled marcona almonds to the little bags of trail mix that are a perfect snack on the go. I love pairing nuts with dried fruit to get an ideal balance of protein, carbs, and fat. Plus, the combo of crunchy and chewy is so satisfying! Dried mango and citrus are my favorites. And if you have leftovers, you can use them to fill in the gaps in a charcuterie board on the weekends, like this one I made using all Trader Joe's ingredients!"
—Kath Younger, RD, founder of Kath Eats Real Food
"This is one of my go-to recipes, which I also recommend to my clients. Trader Joe's sells all of the ingredients, and it's super quick and easy to make. Here is what you need:
1 cup mixed berries (fresh or frozen)
1 tablespoon chia seeds
1 tablespoon hemp seeds
1 tablespoon ground flaxseed
1 cup plant milk
1 tablespoon slivered almonds (optional)
Mix everything in a bowl and enjoy it like cereal. It's the perfect snack because it’s very rich in fiber, which supports things like gut health and heart health. A lot of my clients also enjoy this recipe as a breakfast. I recommend boosting the antioxidant value by adding various spices such as Ceylon cinnamon, nutmeg, ginger, and even cacao powder. Enjoy!"
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