Trader Joe’s – to know them is to love them. The popular and quirky chain of grocery stores currently has over 500 locations across the United States, offering both fan-favorite products that have been on shelves for years, and new seasonal offerings that regularly change. Trader Joe’s is also particularly well-loved for its line of delicious and affordable frozen products. While we love TJs just as much as the next person, a lot of their products are hit or miss. That’s why finding the best Trader Joe’s frozen foods among hundreds of options can save you time, money, and the risk of a disappointing meal.
Shopping at Trader Joe’s is not only abnormally fun due to their diverse and innovative line of products, they’re also pretty ethical compared to other major grocery chains. The company prides itself on a sustainability framework and packaging improvements. The company also donates unsold items to food banks and has high approval ratings from its employees based on benefits and working environment, as noted by The Green Stars Project.
Cruising the freezer section while shopping may even be linked to a healthier diet, data suggests. A recent study using data from the National Health and Nutrition Examination Survey found that those who consumed frozen fruits and vegetables also ate more total fruits and veggies than those who solely stuck to non-frozen produce. To accompany higher fruit and veggie consumption, tangible health benefits among this group were also observed: those who ate frozen produce were more likely to have sufficient intake of recommended nutrients of concern, while simultaneously possessing a lower BMI (body mass index). While our list below is certainly not veggie or fruit-centric, make sure to check out Trader Joe’s full range of frozen produce too!
Additionally, many at-home cooks (specifically parents) feel they lack the talent and time to make a proper meal all by themselves. A recent study found that parents often get frustrated by the time it takes to prepare ingredients (54%) and cook their kids’ meals (44%). Additionally, three in five parents say the burden of cooking in their household usually falls to one parent (62%) – and it’s usually themselves (62%). It’s pretty clear that we could all use a little help from the freezer section, right?
StudyFinds searched the web to find the cream-of-the-crop Trader Joe’s finds. We visited 10 of the leading expert websites to see which are the best Trader Joe’s frozen foods. Our list is ranked based on the most-recommended frozen Trader Joe’s products across these sites. Have your own suggestions? Be sure to leave them in the comments below.
It’s everyone’s favorite for a reason. Crispy, tangy and perfect to satisfy that craving for take-out, Trader Joe’s Mandarin Orange Chicken is a keeper. “Keep a bag (or two!) of this sticky, orange-flavored chicken in the freezer and you can skip that so-so takeout joint down the street. Pair the chicken with rice and frozen veggies, give taco night a twist, or make them the star of your grain bowl,” says The Kitchn.
Customers and employees alike agree that the top-selling dish is perfect for any occasion, whether it’s late-night snacking or a complete meal. “Once again, Trader Joe’s makes no mistakes with their mandarin orange chicken. California orange peels, ginger, green onions and soy sauce bring everything together,” explains Taste of Home.
2. Cacio e Pepe
It’s unlikely to think that a chain of grocery stores in the U.S. would ace a Roman pasta dish, but somehow they managed to pull it off with Trader Joe’s Cacio e Pepe. “For a frozen cooked pasta, this impressed us. The noodles were perfectly al dente. The sauce was glossy and creamy, and there’s plenty of that black pepper flavor,” says Delish.
The sauce combines Pecorino Romano cheese, made from sheep’s milk, with bold, black pepper to make for a wonderfully simple, yet decadent, dish. “Cacio e Pepe has made a name for itself lately and for good reason. The dish is simple but divine when done right, but can be hard to perfect. Leave it to Trader Joe’s to provide a yummy frozen alternative. Rich and creamy, biting into this Cacio e Pepe frozen dish is just heavenly,” adds Parade.
Trader Joe’s line of frozen Indian-inspired dishes are surprisingly well-reviewed, and foodies agree that the Paneer Tikka Masala is a great quick option if you’re craving the deliciously flavorful cuisine.
“This fan-favorite item is a classic rendition of Paneer tikka, an Indian dish made from hearty chunks of grilled paneer — also known as Indian cottage cheese — marinated with yogurt and spices like chaat masala, coriander powder and red chili powder,” adds Salon.
The dish consists of a rich tomato-based sauce that will leave you wondering why it’s the first time you grabbed it off the shelves.“The cubes of cheese hold up surprisingly well in the microwave, and the spinach basmati rice should be in all the Indian dishes,” Delish writes.
4. Gyoza (All Variations: Pork, Chicken, Shrimp or Vegetable)
Trader Joe’s line of Gyoza are drool-worthy. Regardless of whether you’re a meat-eater, pescatarian or vegetarian, there’s something for everyone. “It’s easy to take frozen potstickers from appetizer to dinner by steaming some right in a pot of soup or tossing them into a stir-fry. The dough is just the right thickness, and the meat is well-seasoned and mixed with cabbage, scallions, and a hint of soy sauce and ginger,” notes The Kitchn.
Already fully cooked, they make a quick and easy choice whether you decide to steam, pan fry, microwave, or add to soup.“These frozen potstickers are ideal for a quick snack or to sub for a night of take-out. Their doughy shell protects a blend of chicken, cabbage, ginger and spices creating a perfect storm of flavor,” writes Parade.
5. Four Cheese Mac n Cheese
American comfort food doesn’t get any better than a heaping bowl full of Mac and Cheese, and Trader Joe’s has managed to perfect this iconic dish with a well-balanced blend of cheeses and tender pasta. “Frozen dinners for the win! This box might look little, but it’s packed with big flavor. Just pop it in the microwave, and get ready dive into a warm bowl of pasta in minutes. Feel free to add broccoli, breadcrumbs, or truffle flakes to the mix,” advises Pop Sugar.
Other variations of the mac such as Hatch Chile Mac n Cheese and Reduced-Guilt Mac n Cheese are also both highly recommended. “A classic, and 100% better than the grocery store boxed kind—you can actually taste the four cheeses,” says Delish.
Note: This article was not paid for nor sponsored. StudyFinds is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations.
Still, as with many frozen foods, not all of Trader Joe's frozen dinners are brimming with healthful ingredients. Many are high in saturated fat, sodium, and sneaky added sugars.
Still, as with many frozen foods, not all of Trader Joe's frozen dinners are brimming with healthful ingredients. Many are high in saturated fat, sodium, and sneaky added sugars.
Most of the frozen entrees are super-processed and contain less than optimal ingredients. Skip them in favor of real, whole options. If you're looking for weeknight shortcuts but are avoiding processed frozen food, cooked grains are a great option. Cooked brown rice, jasmine rice, and quinoa are great choices.
That is: Trader Joe's more or less only sells products under its own brand name, with few exceptions. Trader Joe's is definitely cheaper than the average grocery store, but you might have to wait in a longer checkout line to take advantage of them.
Deli meats, hot dogs and sausages. Frozen pizza and frozen meals. Packaged snacks such as chips, cookies, crackers and baked goods. Most breakfast cereals.
But a new study published in the Journal of the Academy of Nutrition and Dietetics found that people who regularly ate frozen meals consumed 253 fewer calories and 2.6 less grams of saturated fat per day than people who ate fast food.
PSA: frozen fruits and veggies are just as good for you as fresh, and they last a whole lot longer! Ready to whip up a satisfying, nutritious meal in mere minutes? Here's our guide to the healthiest foods in the frozen aisle at Trader Joe's.
Frozen pizza: Trader Joe's offers a range of frozen pizza options, but many of them tend to be high in sodium, saturated fat, and calories. The combination of processed meats, excessive cheese, and refined flour crusts can make these pizzas less healthy.
Frozen meals can be notoriously high in sodium and saturated fat. “The worst frozen meals have more than 700 grams of sodium and more than 4 to 5 grams of saturated fat,” says Taylor. It's best to limit the sodium in your frozen meals to 600 milligrams or less, and the saturated fat to 3 grams or less.
Weaknesses. Limited store presence: While Trader Joe's operates over 500 stores in the United States, its store count is relatively low compared to other major grocery chains. This limited presence can restrict the company's reach and make it difficult for some customers to access its stores.
Trader Joe's is known for its unique food products, including seasonal offerings, as well as for its low prices. But Trader Joe's actually was not the most popular grocery store in America in 2022. In fact, a YouGov survey showed another grocery store was just a little bit more beloved among U.S. adults.
Some examples of ultra-processed foods include soda, packaged cookies, chips, frozen meals, flavored nuts, flavored yogurt, distilled alcoholic beverages and fast foods.
Over time, reducing processed food can help you lose weight. After removing those additional calories from unneeded ingredients, you may see the scale dip. "This lifestyle change can help you lose weight and prevent obesity," said Weber.
The worst processed foods for your diet are typically ready-to-eat and low in nutrients. They include cookies, sugary drinks, deli meats, and frozen pizza, salty snacks like chips, and most breakfast cereals.
One of the biggest and most known disadvantages of cooking frozen foods is that it has the potential to remove much of the flavor obtained when consuming the fresh version. In addition, many foods lose nutrients and vitamins once they have been frozen.
Studies claim that because frozen foods have a high sodium content, they can raise blood pressure. Furthermore, eating too much sodium raises the risk of developing chronic illnesses like heart disease and stroke.
There is a common misconception that frozen food is not good for you. While fresh food can be very nutritious, that does not mean that all frozen foods are bad for your health. Frozen foods can be both affordable and high quality, and there are many options offered.
Bagged broccoli florets, cauliflower florets, riced cauliflower, chopped onions, shaved brussel sprouts, and trimmed and washed green beans are just a few of the time saving prepped veggies you can find at Trader Joes.
Healthy? Not at all. Our little 1.4 ounce (40 gram) bag of broccoli may only have 220 calories, but 130 of those calories, more than half, are from fat. That's 15 grams of fat total, for 23% of your daily value.
Technically, there is no "too long" when it comes to frozen foods. They can last indefinitely in a good freezer and still be good to eat, but they might not taste great. Freezer burn will start to affect your food after about three to six months.
“Choose thin crust versus thick crust or even stuffed crust to help reduce the total calories and sodium,” says Kimberlain. One slice of a small thin-crust pizza with no cheese has 141 calories and 282 mg sodium, according to the USDA.
Experts for the consumer group analyzed 162 cheese and tomato and pepperoni pizzas available in major supermarkets and takeaway chains, finding that frozen pizzas tended to be healthier than fresh versions.
Most types of pizzas are high in calories and sodium, as they're usually topped with cheese, salty meats and other high-calorie toppings. Plus, some pizzas contain added sugar in the crust, certain toppings and sauces.
"And when you're holding on to more sodium, your body tries to dilute it with water — increasing your blood volume and causing you to retain fluid." Hence the excessive thirst, bloating and blood pressure rise. And if you're frequently consuming excess salt, this process strains your heart, blood vessels and kidneys.
The Colorado State University Extension says that foods containing 350 milligrams of sodium or more in every serving contain too much sodium and should be avoided whenever possible. When it comes to frozen items like frozen dinners, 600 milligrams of sodium or more per entrée is considered too much.
The bottom line. Eating too much salt can have a range of effects. In the short term, it may cause bloating, severe thirst, and a temporary rise in blood pressure. In severe cases, it may also lead to hypernatremia, which, if left untreated, can be fatal.
Donkeys, whales, monkeys, and lobsters are just some of the stuffed animals placed throughout stores as a way to keep children and parents entertained while shopping, confirms Today.
Trader Joe's's alternatives and competitors. See how Trader Joe's compares to similar products. Trader Joe's's top competitors include Tres Lecheria, Thrive Market, and Whole Foods Market.
Trader Joe's's competitors and similar companies include Weis Markets, Whole Foods Market, Giant Eagle, WinCo Foods and Raley's. Trader Joe's is a company operating a specialty grocery store chain. Weis Markets is a large regional grocery chain.
Crew. As a member of the Crew, you do a little of everything—and handle a lot. So does everyone along with you. From running the register, to stocking shelves, to creating a beautiful display; all while making sure that every customer has a fun, friendly and informative shopping experience.
It's easy to tell that Trader Joe's employees love their jobs, and a large reason for that is because the company invests in employee experience. Trader Joe's pays its employees competitive wages and offers health care benefits to even part-time employees.
The eclectic and retail-fan-favorite Trader Joe's is well-known to its loyalists for low prices on unique food items, ranging from cookie butter to salsas, cheeses and ready-to-eat packaged meals. The grocery store chain is also known for its quirky culture.
We are committed to providing our customers outstanding value in the form of the best quality products at the best everyday prices. Through our rewarding products and knowledgeable, friendly Crew Members, we have been transforming grocery shopping into a welcoming journey full of discovery and fun since 1967.
“Frozen meals can absolutely offer a healthy option for any meal throughout the day,” says Atlanta-based Kristen Smith, RDN, a spokesperson for the Academy of Nutrition and Dietetics and creator of 360 Family Nutrition.
While frozen meals can be high in sodium, overall they are a healthy option on a busy day, and an improvement over fast food. Most meals include protein, vegetables, and fiber which makes them a better choice than a protein shake or bar.
“The worst frozen meals have more than 700 grams of sodium and more than 4 to 5 grams of saturated fat,” says Taylor. It's best to limit the sodium in your frozen meals to 600 milligrams or less, and the saturated fat to 3 grams or less.
Many frozen meals and processed foods are often high in sodium, added sugars, and saturated fats, so you'll want to carefully read the nutritional information of your chosen meal. Some studies also show a link between frozen and ready-made meals to an increased risk of obesity.
"The only food that provides all the nutrients that humans need is human milk," Hattner said. "Mother's milk is a complete food. We may add some solid foods to an infant's diet in the first year of life to provide more iron and other nutrients, but there is a little bit of everything in human milk."
That being said, some research also suggests that frozen produce may retain its antioxidant activity despite the loss of water-soluble vitamins ( 6 , 7 ). Bottom Line: Blanching results in a loss of antioxidants, B-vitamins and vitamin C. However, nutrient levels remain fairly stable after freezing.
Verdict: Overall, I enjoyed Lean Cuisine's Santa Fe Style Rice and Beans more than the Smart Ones version. There was a better balance of flavors and just more flavor to be had. You also get a little more food with the Lean Cuisine, while maintaining the same amount of calories.
1. Frozen vegetables: Beans, broccoli, carrots, cauliflower florets – all of them are nutrient-dense vegetables, low in calories, easily available in supermarkets, in chopped form – so it's really easy to meal prep with them.
1992: Weight Watchers Smart Ones line launched as a sub-brand of Weight Watchers® frozen meals. 1998: Heinz consolidates the Weight Watchers frozen meals under the Weight Watchers® Smart Ones® brand name. The line includes breakfasts, entrées and desserts.
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