20 Trader Joe’s Mediterranean Foods Worth Stocking This Summer (Greek-Tested + More)

Greek cuisine is celebrated worldwide for its emphasis on fresh ingredients, rich flavors, and a deep connection to cultural traditions. But when it comes to Greek products at Trader Joe’s, do they meet the expectations of those who grew up with these flavors? My Greek parents tasted 14 different Greek-inspired products from Trader Joe’s and ranked them based on authenticity. Here’s how each product fared.

1. Trader Joe’s Greek Yogurt Plain $2.99/16 oz

This thick, creamy yogurt is made from whole milk and is a versatile staple in Greek cuisine, known for its tangy flavor.

Nutritional Facts

• Serving Size: 3/4 Cup (170g)
• Calories: 110
• Fat: 0g
• Carbohydrates: 7g
• Cholesterol: 10mg
• Sodium: 75mg
• Sugars: 5g
• Protein: 17g

Ingredients: Grade A Pasteurized Skim Milk, Live Active Cultures (Bifidobacterium, Lactobacillus Acidophilus, L. Bulgaricus, L. Paracasei, Streptococcus Thermophilus).

Preparation Instructions: Ready to eat. Enjoy plain, with honey and nuts, or as a base for dips and dressings.

2. Trader Joe’s Greek Chickpeas with Parsley & Cumin $2.49/9.88 oz

These chickpeas are seasoned with parsley and cumin, offering a flavorful side dish or salad topping inspired by Mediterranean cuisine.

Nutritional Facts

• Serving Size: 2/3 cup (130g)
• Calories: 320
• Fat: 20g
• Carbohydrates: 26g
• Cholesterol: 0mg
• Sodium: 700mg
• Sugars: 0g
• Protein: 8g

Ingredients: Chickpeas, Soybean Oil, Water, Parsley, Salt, Lemon Juice Concentrate, Cumin Powder, Citric Acid (Acidulant), Garlic Powder, Black Pepper.

Preparation Instructions: Ready to eat. Serve cold or at room temperature. Ideal as a salad topping or a side dish.

3. Trader Joe’s Fat-Free Crumbled Feta Cheese $3.49/6 oz

This fat-free feta cheese crumbles easily and adds a tangy flavor to any dish, whether in salads, sandwiches, or baked dishes.

Nutritional Facts

• Serving Size: 1 oz (28g)
• Calories: 30
• Fat: 0g
• Carbohydrates: 2g
• Cholesterol: 10mg
• Sodium: 340mg
• Sugars: 1g
• Protein: 5g

Ingredients: Pasteurized Fat-Free Milk, Cheese Cultures, Salt, Enzymes.

Preparation Instructions: Ready to eat. Crumble over salads, sprinkle on flatbreads, or mix into baked dishes for added flavor.

4. Trader Joe’s Dolmas Vine Leaves Stuffed with Rice $3.49/9.86 oz

These tender vine leaves are stuffed with a flavorful mixture of rice, herbs, and spices, a classic appetizer in Greek cuisine.

Nutritional Facts

• Serving Size: 3 pieces (84g)
• Calories: 120
• Fat: 6g
• Carbohydrates: 12g
• Cholesterol: 0mg
• Sodium: 420mg
• Sugars: 1g
• Protein: 2g

Ingredients: Cooked Rice (Water, Rice), Water, Vine Leaves, Soybean Oil, Onions, Dill, Salt, Citric Acid (Acidulant), Spearmint, Black Pepper.

Preparation Instructions: Ready to eat. Serve chilled or at room temperature. Perfect as part of a mezze platter.

5. Trader Joe’s Tzatziki Creamy Garlic Cucumber Dip $3.99/12 oz

This creamy dip combines Greek yogurt with cucumber, garlic, and dill, making it a refreshing addition to meals or snacks.

Nutritional Facts

• Serving Size: 2 tbsp (28g)
• Calories: 50
• Fat: 4g
• Carbohydrates: 2g
• Cholesterol: 5mg
• Sodium: 90mg
• Sugars: 1g
• Protein: 1g

Ingredients: Greek Yogurt, Cucumber, Garlic, Dill, Lemon Juice, Salt, Pepper.

Preparation Instructions: Ready to eat. Serve with pita bread, fresh vegetables, or as a sauce for grilled meats.

6. Trader Joe’s Organic Mediterranean Style Salad Kit $3.99/12.95 oz

This salad kit includes a mix of greens, feta cheese, sun-dried tomatoes, and a tangy red wine vinaigrette, perfect for a quick Mediterranean meal.

Nutritional Facts

• Serving Size: 1 cup (100g) salad plus dressing
• Calories: 110
• Fat: 7g
• Carbohydrates: 9g
• Cholesterol: less than 5mg
• Sodium: 290mg
• Sugars: 3g
• Protein: 2g

Ingredients:

• Salad (Romaine Lettuce*, Broccoli Stalk*, Radicchio*, Celery*, Seasoned Flat Bread Strips* [Wheat Flour*, Water, Palm Oil*, Salt, Yeast*, Sunflower Oil*, Onions*, Garlic*, Maltodextrin*, Spices*, Tomatoes*, Natural Flavor*, Carrots*, Parsley*, Celery*, Paprika*, Ascorbic Acid {To Preserve Flavor}, Natural Rosemary Flavor*], Feta Cheese* [Cultured Pasteurized Whole Milk*, Salt, Microbial Enzyme, Potato Starch* {Anticaking Agent}], Dried Tomatoes*, Roasted Chickpeas* [Chickpeas*, Sunflower Oil*, Salt])
• Red Wine Vinaigrette Dressing* (Water, Red Wine Vinegar*, Extra Virgin Olive Oil*, Soybean Oil*, Sugar*, Garlic*, Salt, Basil*, Xanthan Gum, Black Pepper*, Oregano*, Thyme*, Onions*). *Organic Ingredients

Preparation Instructions: Toss all ingredients together. Serve immediately for a fresh, flavorful salad.

7. Trader Joe’s Greek Spanakopita $4.49/14.1 oz

A flaky pastry filled with spinach and feta cheese, this spanakopita is a classic Greek dish that’s both savory and satisfying.

Nutritional Facts

• Serving Size: 1/6th pie (67g)
• Calories: 190
• Fat: 12g
• Carbohydrates: 15g
• Cholesterol: 10mg
• Sodium: 300mg
• Sugars: less than 1g
• Protein: 5g

Ingredients: Filo Pastry (Unbleached Wheat Flour, Filtered Water, Cornstarch, Salt, Deactivated Yeast), Spinach Leaves, Sunflower Oil, Onion, Feta Cheese (Sheep’s Milk, Goat’s Milk, Rennet [Animal], Calcium Chloride, Salt, Lactic Starter Culture), Mizithra Cheese (Whey, Milkfat, Salt), Hard Cheese (Milk, Salt, Rennet [Microbial], Lactic Starter Culture), Leek, Olive Oil, Dill, Parsley, Salt, Spices (Pepper).

Preparation Instructions: Bake at 375°F for 20-25 minutes until golden brown. Serve warm.

8. Trader Joe’s Crumbled Feta Cheese $2.99/6 oz

Trader Joe’s Crumbled Feta Cheese is a versatile and tangy addition to many dishes. Made from cows not treated with rBST, this feta is perfect for salads, pastas, and as a topping for various Mediterranean-inspired meals.

Nutritional Facts

• Serving Size: 2 tbsp (28g)
• Calories: 70
• Fat: 4g
• Carbohydrates: 2g
• Cholesterol: 15mg
• Sodium: 340mg
• Sugars: less than 1g
• Protein: 6g

Ingredients: Pasteurized Milk, Salt, Cheese Cultures, Microbial Enzymes, Potato Starch (to prevent caking).

Preparation Instructions: Ready to eat. Crumble over salads, mix into omelets, or use as a topping for pizzas and flatbreads. It’s also excellent in wraps or stirred into hot pasta dishes for a creamy texture.

9. Trader Joe’s 5 Cheese Greek Spiral $4.49/14 oz

This flaky spiral pastry is filled with a blend of five cheeses, including Gouda, Kasseri, Kefalotyri, Semi-Hard Cheese, and Blue Cheese. It’s a Greek-inspired pie that delivers a rich and savory flavor in every bite.

Nutritional Facts

• Serving Size: 1/4 spiral (99g)
• Calories: 250
• Fat: 14g
• Carbohydrates: 22g
• Cholesterol: 40mg
• Sodium: 380mg
• Sugars: 1g
• Protein: 7g

Ingredients: Filo Dough, Gouda, Kasseri, Kefalotyri, Semi-Hard Cheese, Blue Cheese, Salt, Pepper.

Preparation Instructions: Preheat oven to 375°F. Bake the spiral for 25-30 minutes or until golden brown. Serve warm as an appetizer or entrée.

10. Trader Joe’s Gyro Slices $4.69/8 oz

These pre-cooked, seasoned beef and lamb slices capture the essence of traditional Greek gyros. Perfect for a quick and satisfying meal at home.

Nutritional Facts

• Serving Size: 2 oz (57g)
• Calories: 190
• Fat: 11g
• Carbohydrates: 6g
• Cholesterol: 20mg
• Sodium: 320mg
• Sugars: 0g
• Protein: 14g

Ingredients: Beef, Water, Bread Crumbs (Unbleached Enriched Wheat Flour [Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Malted Barley Flour, Yeast, Salt), Onions, Lamb, Soy Protein Concentrate, Seasoning Blend (Spices [Black Pepper, Spearmint, Oregano], Dehydrated Garlic, Garlic Powder, Sunflower Oil), Salt, Lemon Juice Concentrate.

Preparation Instructions: Heat slices in a skillet over medium heat for 1-2 minutes per side or microwave for 30-45 seconds. Serve in pita bread with tzatziki, tomatoes, and onions.

11. Trader Joe’s Grecian Style Eggplant with Tomatoes & Onions $2.99/9.9 oz

A vegan dish featuring tender eggplant stewed with tomatoes and onions, offering a taste of traditional Greek home cooking.

Nutritional Facts

• Serving Size: 1/2 cup (110g)
• Calories: 140
• Fat: 12g
• Carbohydrates: 5g
• Cholesterol: less than 1mg
• Sodium: 390mg
• Sugars: 4g
• Protein: 1g

Ingredients: Fried Eggplant (Eggplant, Soy Oil, Salt), Tomato Sauce (Onion, Water, Tomato Paste, Peeled Tomatoes [Chopped Tomatoes, Tomato Juice, Citric Acid {Acidity Regulator}], Salt, Parsley, Sugar, Garlic, Red Pepper, Black Pepper, Curry Powder), Soy Oil.

Preparation Instructions: Serve chilled or warmed as a side dish or part of a mezze platter.

12. Trader Joe’s Greek Kalamata Olives $2.99/12 oz

These jumbo pitted Kalamata olives are a staple in Greek cuisine, known for their robust flavor and dark purple hue.

Nutritional Facts

• Serving Size: 5 olives (15g)
• Calories: 45
• Fat: 4.5g
• Carbohydrates: less than 1g
• Cholesterol: 0mg
• Sodium: 190mg
• Sugars: 0g
• Protein: 0g

Ingredients: Kalamata Olives, Water, Salt, Red Wine Vinegar.

Preparation Instructions: Ready to eat. Enjoy in salads, pasta dishes, or as a snack.

13. Trader Joe’s Crumbled Feta Cheese with Mediterranean Herbs $2.99/6 oz

This crumbled feta is infused with Mediterranean herbs, offering a flavorful addition to salads, wraps, and baked dishes.

Nutritional Facts

• Serving Size: 1 oz (28g)
• Calories: 70
• Fat: 6g
• Carbohydrates: 1g
• Cholesterol: 25mg
• Sodium: 320mg
• Sugars: 0g
• Protein: 4g

Ingredients: Pasteurized Milk, Mediterranean Herbs, Salt, Cheese Cultures, Enzymes.

Preparation Instructions: Ready to eat. Crumble over salads, add to sandwiches, or use in cooking.

14. Trader Joe’s Classic Greek Salad $3.49/9 oz

This pre-made salad includes a mix of fresh greens, feta cheese, Kalamata olives, and red onion, all topped with a red wine vinaigrette.

Nutritional Facts

• Serving Size: 1 cup (100g) salad + dressing
• Calories: 130
• Fat: 10g
• Carbohydrates: 7g
• Cholesterol: 5mg
• Sodium: 290mg
• Sugars: 2g
• Protein: 3g

Ingredients: Salad (Romaine Lettuce, Green Cabbage, Red Cabbage, Feta Cheese [Pasteurized Milk, Salt, Cheese Cultures, Microbial Enzymes], Cucumber, Red Bell Pepper, Red Onion, Kalamata Olives [Kalamata Olives, Water, Salt, Wine Vinegar, Extra Virgin Olive Oil], Parsley), Red Wine Vinaigrette (Expeller Pressed Canola Oil, Red Wine Vinegar, Water, Sugar, Sea Salt, Dehydrated Garlic, Dried Oregano, Dried Basil, Dried Parsley, Black Pepper, Xanthan Gum).

Preparation Instructions: Ready to eat. Toss ingredients together and serve immediately.

15. Trader Joe’s Mediterranean Style Hummus $3.49/16 oz

Creamy and smooth with a generous swirl of olive oil and Mediterranean spices on top, this 16 oz tub is a Trader Joe’s staple that anchors a weeknight mezze board. The base is the classic chickpea-tahini-lemon combo, but the spiced topping is what carries it from plain hummus to something you actually want to keep stocked. Use it as a sandwich spread, a dip for vegetables and pita, or thinned with extra lemon juice as a quick sauce over grilled chicken. Mid-pack in the Mediterranean stretch of the list, but the price-to-portion ratio is hard to beat.

Nutritional Facts

• Serving Size: 2 tbsp (28g)
• Calories: 70
• Fat: 5g
• Carbohydrates: 5g
• Cholesterol: 0mg
• Sodium: 130mg
• Sugars: 0g
• Protein: 2g

Ingredients: Cooked Chickpeas, Tahini (Ground Sesame Seeds), Soybean Oil, Water, Lemon Juice, Salt, Garlic, Cumin, Paprika, Citric Acid, Natural Spice Extractives.

Preparation Instructions: Ready to eat. Serve with warm pita, crudités, or as a spread on wraps and grain bowls.

16. Trader Joe’s Bruschetta Sauce $3.99/14.5 oz

This jar of chopped Roma tomatoes with oil, basil, and garlic is one of the most underrated Mediterranean items at Trader Joe’s. Spoon it onto toasted ciabatta for a five-minute appetizer, fold it into pasta with a splash of olive oil, or use it as the base for a quick shakshuka. The texture is chunky and the basil reads fresh rather than dried out, which is the whole game with a shelf-stable bruschetta. It is a strong stand-in if you do not feel like dicing tomatoes for a salad or a grain bowl topping.

Nutritional Facts

• Serving Size: 2 tbsp (30g)
• Calories: 30
• Fat: 2g
• Carbohydrates: 3g
• Cholesterol: 0mg
• Sodium: 150mg
• Sugars: 2g
• Protein: 0g

Ingredients: Roma Tomatoes, Sunflower Oil, Basil, Garlic, Salt, Citric Acid, Oregano, Black Pepper.

Preparation Instructions: Ready to use. Spoon over toasted bread, stir into hot pasta, or top grilled chicken and fish.

17. Trader Joe’s Olive Tapenade Hummus $3.49/10 oz

A two-layer cup: classic hummus on the bottom and a briny olive tapenade swirled across the top so every scoop hits both layers at once. The tapenade leans Kalamata, with capers and a hit of olive oil cutting through the chickpea base. This is the cup you bring to a potluck when you want one item that looks like two. Great with pita chips, raw fennel, or as a topping for a slice of toasted sourdough with a quick squeeze of lemon. One of the more crave-able new-to-the-list picks.

Nutritional Facts

• Serving Size: 2 tbsp (30g)
• Calories: 70
• Fat: 5g
• Carbohydrates: 5g
• Cholesterol: 0mg
• Sodium: 180mg
• Sugars: 0g
• Protein: 2g

Ingredients: Cooked Chickpeas, Tahini, Soybean Oil, Kalamata Olives, Water, Capers, Garlic, Salt, Lemon Juice, Spices.

Preparation Instructions: Ready to eat. Scoop with pita chips, raw vegetables, or use as a sandwich layer.

18. Trader Joe’s Pita Bite Crackers $2.99/6 oz

Sturdy enough to hold a generous scoop of any of the dips on this list without snapping, which is the whole job of a hummus cracker. They are baked with sea salt and a touch of olive oil so the flavor is clean rather than heavily seasoned, which makes them play well with tzatziki, tapenade hummus, and roasted tomato dips alike. Solid pantry stable for summer entertaining and a strong substitute if your store is out of fresh pita.

Nutritional Facts

• Serving Size: 7 crackers (28g)
• Calories: 120
• Fat: 2.5g
• Carbohydrates: 21g
• Cholesterol: 0mg
• Sodium: 290mg
• Sugars: 0g
• Protein: 3g

Ingredients: Unbleached Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Olive Oil, Sea Salt, Yeast.

Preparation Instructions: Ready to eat. Pair with any hummus, tzatziki, or labneh dip on this list.

19. Trader Joe’s Pearled Couscous $1.99/8 oz

Sometimes called Israeli couscous, the pearled version cooks up in about ten minutes and gives you a chewy, pasta-like base that absorbs lemon, olive oil, and herbs without going mushy. Toss the cooked grains with cucumber, tomato, feta, and a handful of mint for a Mediterranean-leaning salad that holds up in the fridge for two or three days. At well under two dollars a box, this is the cheap-thrill workhorse of the list and a great fallback when the tabbouleh case is empty.

Nutritional Facts

• Serving Size: 1/3 cup dry (52g)
• Calories: 190
• Fat: 0.5g
• Carbohydrates: 39g
• Cholesterol: 0mg
• Sodium: 0mg
• Sugars: 0g
• Protein: 7g

Ingredients: Semolina Wheat Flour, Wheat Flour.

Preparation Instructions: Bring 1 1/4 cups water to a boil, add couscous, reduce heat, cover, and simmer 10 minutes. Fluff with a fork.

20. Trader Joe’s Falafel Mix $2.99/6 oz

Just add water and a few minutes of resting time and you have falafel batter ready to pan-fry, bake, or air-fry. The mix leans heavily on chickpea flour with cumin, coriander, parsley, and garlic baked in so the seasoning is set before you even start. It is the easiest way to get a Mediterranean-style protein on the table on a weeknight, and the leftovers are excellent crumbled over a grain bowl with tzatziki or stuffed into a pita with cucumber and red onion. Closing the list because it is the single most flexible item of the new six.

Nutritional Facts

• Serving Size: 4 falafel balls (~70g prepared)
• Calories: 180
• Fat: 8g
• Carbohydrates: 22g
• Cholesterol: 0mg
• Sodium: 440mg
• Sugars: 1g
• Protein: 6g

Ingredients: Chickpea Flour, Wheat Flour, Onion, Salt, Parsley, Garlic, Coriander, Cumin, Black Pepper, Baking Powder.

Preparation Instructions: Mix with water per package instructions, rest 10 minutes, form into balls, and pan-fry, bake, or air-fry until golden.

This taste test highlighted a range of Greek-inspired products from Trader Joe’s, offering both traditional flavors and convenient options for enjoying Greek cuisine at home. Whether you’re looking for authentic tastes or modern twists, these products provide a diverse selection for your culinary adventures.