Here’s a handpicked collection of 15 quick and easy meal prep recipes made primarily with Trader Joe’s products—each ready in 20 minutes or less.
These meals are perfect for busy weeks, designed to be simple, affordable, and satisfying.
Each recipe highlights a key Trader Joe’s item with its approximate 2025 price (based on Chicago-area estimates), lists ingredients in store-first order, and includes clear, no-fuss instructions for effortless cooking.
1. Shrimp and Veggie Stir Fry
- Summary: A quick, restaurant-quality stir-fry featuring succulent frozen shrimp, crisp Asian veggies, and fluffy jasmine rice. Expect a savory, ginger-garlic infused meal that’s light yet satisfying, perfect for weeknight dinners or easy reheats—under 15 minutes from freezer to plate.
- Ingredients:
- Trader Joe’s Asian Style Vegetables with Stir Fry Sauce ($3.99)
- Trader Joe’s Argentinian Red Shrimp ($7.99)
- Trader Joe’s frozen jasmine rice packets ($3.29)
- Optional: Onion
- Instructions:
- Thaw the shrimp under cold water for 5 minutes.
- Heat a skillet over medium, add vegetables and optional onion, cook for 3-4 minutes.
- Add thawed shrimp and sauce packet, stir-fry for 5-7 minutes until shrimp is pink.
- Microwave rice per package (2-3 minutes) and serve stir-fry over it. Batch prep and reheat.
2. Grilled Chicken Pasta
- Summary: Creamy, cheesy pasta with tender grilled chicken strips, fire-roasted peppers, and onions mixed into frozen Cacio e Pepe. Anticipate a comforting, Italian-inspired dish that’s rich in flavor but effortless, ideal for quick lunches—ready in under 20 minutes with minimal cleanup.
- Ingredients:
- Trader Joe’s Grilled Chicken Strips ($8.99)
- Trader Joe’s Fire Roasted Bell Peppers and Onions ($2.99)
- Two bags of Trader Joe’s frozen Cacio e Pepe ($3.99)
- Instructions:
- Heat a skillet over medium, steam chicken strips for 5 minutes.
- Add peppers and onions, cook for 2 more minutes.
- Microwave Cacio e Pepe per package (3-4 minutes), then combine with chicken mixture.
- Portion into containers for easy lunches.
3. Chiles Rellenos Plate
- Summary: Minimal-effort baked chiles rellenos paired with warm Spanish rice and fresh elote salad. Expect a cheesy, mildly spicy Mexican plate that’s hearty and fresh, great for batch prepping—under 20 minutes for a balanced, fridge-stable meal up to 3 days.
- Ingredients:
- Trader Joe’s Chiles Rellenos con Queso ($5.99)
- Trader Joe’s Spanish Style Rice ($3.99)
- Trader Joe’s Elote Chopped Salad Kit ($3.99)
- Instructions:
- Preheat oven to 375°F, bake chiles rellenos for 15 minutes.
- Warm rice in microwave or stovetop (2 minutes).
- Toss salad kit together.
- Plate and store extras in fridge for up to 3 days.
4. Grilled Chimichurri Chicken Skewers
- Summary: Flavorful grilled chicken skewers with sautéed broccoli and roasted potatoes, optionally enhanced with fresh chimichurri. Look forward to a zesty, herb-infused protein bowl that’s nutritious and versatile for meal prep—crispy textures and bold tastes in under 20 minutes.
- Ingredients:
- Trader Joe’s Grilled Chimichurri Chicken Thigh Skewers ($7.49)
- Trader Joe’s Roasted Potatoes with Peppers and Onions ($3.99)
- Broccoli florets
- Optional: Trader Joe’s fresh chimichurri sauce ($3.99)
- Instructions:
- Bake skewers at 400°F for 10 minutes.
- Sauté broccoli and potatoes in a skillet for 10 minutes, seasoning with salt, pepper, and garlic powder.
- Serve skewers with vegetables, topping with extra chimichurri if desired.
- Divide into meal prep bowls.
5. Shrimp Scampi with Pasta
- Summary: Decadent, buttery shrimp scampi atop creamy rigatoni pasta, evoking restaurant elegance. Expect garlicky, lemony shrimp with al dente pasta— luxurious yet simple, perfect for fancy reheats or pairing with bread, all in under 20 minutes.
- Ingredients:
- Trader Joe’s frozen Shrimp Scampi ($8.99)
- Two bags of Trader Joe’s frozen Rigatoni alla Contadina (approx. $3.99 each)
- Optional: Crusty bread
- Instructions:
- Heat shrimp scampi in a skillet for 5 minutes.
- Microwave Rigatoni per package (4 minutes).
- Plate pasta and top with scampi.
- Prep batches and reheat gently.
6. Beef and Broccoli Stir Fry
- Summary: Takeout-style beef and broccoli stir-fry with vegetable fried rice, offering tender beef in a savory sauce. Anticipate a balanced, umami-packed meal that’s saucier with a water splash—ideal for grab-and-go dinners, ready in under 20 minutes.
- Ingredients:
- Trader Joe’s Beef & Broccoli ($6.99)
- Trader Joe’s Vegetable Fried Rice ($2.99)
- Instructions:
- Heat beef & broccoli in a skillet with a splash of water for 8 minutes.
- Microwave fried rice (3 minutes) and combine.
- Portion for grab-and-go dinners.
7. Birria Tacos
- Summary: Shredded beef birria tacos with melty cheese, fresh toppings, and avocado salad. Expect juicy, spiced beef in warm tortillas—crispy edges and creamy accents make it addictive, great for freezing extras, all in under 20 minutes.
- Ingredients:
- Trader Joe’s Beef Birria ($7.99)
- Flour tortillas
- Optional: Grated cheese, Trader Joe’s Avocado Ranch Salad Kit ($3.99), fresh cilantro, onion
- Instructions:
- Microwave beef for 2 minutes, then shred.
- Toast tortillas in a skillet for 1 minute per side.
- Assemble tacos with beef, cheese, and toppings; serve with salad kit.
- Make extras for wrapping and freezing.
8. Chicken Tikka Masala Curry
- Summary: Creamy, mildly spiced tikka masala curry using simmer sauce with yogurt-marinated chicken. Expect restaurant-like flavors—rich tomato base with subtle heat, served over rice. Versatile for veggies or tofu, perfect for weekly meal prep in under 20 minutes.
- Ingredients:
- Trader Joe’s Chicken Tikka Masala Simmer Sauce ($2.29)
- Small Greek yogurt
- Chicken tenderloins
- Jasmine rice
- Instructions:
- Cut chicken into pieces, mix with yogurt and one sauce jar.
- Cook in a skillet over medium for 10 minutes.
- Add second sauce, simmer for 5 minutes.
- Serve over cooked rice; batch for the week.
9. Harissa Chicken Meatball Tacos
- Summary: Spicy harissa-glazed chicken meatballs in tacos with hummus and fresh slaw. Anticipate bold, Mediterranean vibes—golden meatballs with creamy, crunchy elements. Quick assembly makes it ideal for meal prep without sogginess, ready in under 20 minutes.
- Ingredients:
- Trader Joe’s Pre-cooked Chicken Meatballs ($3.99)
- Trader Joe’s Harissa sauce ($2.99)
- Tortillas
- Trader Joe’s Hummus ($2.99)
- Slaw mix, cucumber, tomato, red onion
- Tzatziki (or Greek yogurt with lemon, cucumber, dill)
- Instructions:
- Sauté meatballs with harissa in a pan for 5 minutes until golden.
- Warm tortillas.
- Layer hummus, slaw, veggies, meatballs, and tzatziki.
- Assemble tacos; prep extras without tortillas to avoid sogginess.
10. Pollo Asado Quinoa Bowls
- Summary: Citrus-marinated Pollo Asado chicken in quinoa bowls with beans and salsa. Expect a fresh, protein-rich Mexican-inspired dish—juicy chicken with hearty grains and zesty toppings. Nutritious and filling for 4-5 days of fridge-stored lunches.
- Ingredients:
- Trader Joe’s Pollo Asado ($8.49)
- Quinoa or rice
- Black beans
- Salsa
- Instructions:
- Cook pollo asado in a skillet for 10 minutes.
- Microwave quinoa/rice and beans (2 minutes each).
- Combine in bowls with salsa.
- Prep for 4-5 days in the fridge.
11. Shawarma Chicken Hummus Bowl
- Summary: Middle Eastern shawarma chicken over hummus with fresh veggies and pita chips. Anticipate a light, flavorful bowl—spiced chicken with creamy hummus and crisp bites. Easy no-cook assembly for quick, healthy meal prep in under 10 minutes.
- Ingredients:
- Trader Joe’s Shawarma Chicken Thighs ($6.99)
- Trader Joe’s Hummus (approx. $3.99)
- Fresh veggies (cucumber, tomatoes)
- Pita chips
- Instructions:
- Warm shawarma chicken in microwave (2 minutes).
- Layer hummus in bowls, top with chicken and chopped veggies.
- Serve with pita chips for scooping.
- Prep bowls ahead, add chips fresh.
12. Vegetarian Chili Nachos
- Summary: Hearty vegetarian chili layered into baked nachos with cheese and toppings. Expect crunchy, cheesy comfort—bean-packed chili with customizable spice. A fun, shareable vegetarian option that preps ahead, assembles fresh for crunch in under 20 minutes.
- Ingredients:
- Trader Joe’s Organic Vegetarian Chili (approx. $2.29)
- Tortilla chips
- Cheese
- Optional: Jalapeños, toppings
- Instructions:
- Layer chips on a baking sheet.
- Top with chili and cheese.
- Bake at 350°F for 10-15 minutes.
- Prep chili ahead, assemble nachos fresh.
13. Egg Roll in a Bowl
- Summary: Deconstructed egg roll in a bowl with stir-fried coleslaw mix and ground protein. Anticipate low-carb Asian flavors—savory soy, ginger, and garlic with crunchy veggies. Healthy, customizable meal that stores up to 4 days for easy lunches.
- Ingredients:
- Trader Joe’s Coleslaw Mix ($2.49)
- Ground turkey or tofu
- Soy sauce
- Ginger, garlic
- Instructions:
- Cook protein in a skillet for 5 minutes.
- Add coleslaw mix and seasonings, stir-fry for 10 minutes.
- Portion for low-carb meals; stores up to 4 days.
14. Korean Beefless Bulgogi Rice Bowls
- Summary: Vegan Korean beefless bulgogi in rice bowls with garlicky cabbage and BBQ sauce. Expect sweet-savory BBQ notes with tender plant-based strips—quick stir-fry for flavorful, meat-free meals that reheat well in under 20 minutes.
- Ingredients:
- Trader Joe’s Korean Beefless Bulgogi ($4.99)
- Trader Joe’s Stir Fried Garlicky Cabbage (approx. $3.99)
- Trader Joe’s Precooked White Jasmine Rice (approx. $3.29)
- Trader Joe’s Organic Roasted Garlic and Sriracha BBQ Sauce ($3.49)
- Instructions:
- Cook bulgogi, cabbage, and rice per package (pan or microwave, 5-10 minutes).
- Mix in a bowl with 1-2 tbsp BBQ sauce.
- Batch for quick reheats.
15. Turkey Stuffed Peppers
- Summary: Lean turkey Bolognese sauce stuffed into bell peppers with rice and cheese. Anticipate Italian comfort—rich, herby sauce in tender peppers for a balanced, low-fat dinner. Bake-ahead option that’s nutritious and reheats perfectly for weeknights.
- Ingredients:
- Trader Joe’s Turkey Bolognese Sauce (approx. $4.99)
- Brown rice
- Cheese
- Bell peppers
- Instructions:
- Mix sauce, cooked rice, and cheese.
- Stuff into halved peppers.
- Bake at 375°F for 15 minutes.
- Prep ahead and reheat for dinners.
