Trader Joe’s is packed with snack options—but not all are created equal when it comes to health. Whether you’re fueling your afternoon, post-gym routine, or late-night cravings, these ten better-for-you picks are loaded with nutrients, flavor, and convenience. Here’s what to grab on your next TJ’s run:
1. Trader Joe’s Organic Chunky Homestyle Guacamole $4.49/10 oz
This creamy, chunky guac is made with hand-scooped Hass avocados and seasoned with lime, garlic, and spices. It’s a plant-based powerhouse rich in heart-healthy fats.
Nutritional Facts
- Calories: 50
- Total Fat: 4.5g
- Carbs: 3g
- Sodium: 120mg
- Dietary Fiber: <1g
- Sugar: <1g
- Protein: <1g
Ingredients
Organic avocados, organic tomatoes (organic tomatoes, organic tomato juice, calcium chloride, citric acid [acidifier]), organic lime juice, water, organic jalapeño peppers, organic dehydrated onion, salt, organic granulated garlic, organic cilantro..
Preparation Instructions
Ready to eat. Pair with veggie sticks, spread on toast, or scoop with chips.
2. Trader Joe’s Peanut Butter Overnight Oats $1.99/5.5 oz
These ready-to-eat oats are soaked in almond milk and layered with peanut butter. A chilled, no-cook breakfast or snack that’s protein-rich and naturally sweetened.
Nutritional Facts
- Calories: 270
- Total Fat: 10g
- Carbs: 34g
- Sodium: 210mg
- Dietary Fiber: 6g
- Sugar: 13g
- Protein: 12g
Ingredients
Water, rolled oats, dates, peanut butter, partially defatted peanut flour, salt.
Contains peanut.
Preparation Instructions
No prep needed—just peel and enjoy straight from the fridge.
3. Trader Joe’s Garlic & Black Pepper Almonds $4.99/12 oz
These seasoned almonds are roasted to perfection and sprinkled with garlic and black pepper—no sugar, no junk, just savory crunch.
Nutritional Facts
- Calories: 180
- Total Fat: 16g
- Carbs: 6g
- Sodium: 95mg
- Dietary Fiber: 3g
- Sugar: 1g
- Protein: 6g
Ingredients
- Roasted almonds, canola oil, dehydrated garlic, dehydrated onion, black pepper, sea salt.
- Contains almond.
- May contain milk, egg, soy, sesame, wheat, peanut, Brazil nut, cashew, coconut, hazelnut, macadamia nut, pecan, pine nut, pistachio.
Preparation Instructions
No prep—snack straight from the bag or toss into salads for extra flavor.
4. Trader Joe’s Just a Handful of Rainbow’s End Trail Mix $5.49/15 pack
Perfectly portioned pouches of nuts, dried fruit, and a few chocolate gems for a sweet-savory balance. Great for portion control.
Nutritional Facts
- Calories: 210
- Total Fat: 13g
- Carbs: 21g
- Sodium: 80mg
- Dietary Fiber: 2g
- Sugar: 16g
- Protein: 5g
Ingredients
- Candy coated chocolate (milk chocolate center [cane sugar, cocoa butter, chocolate liquor, whole milk powder, soy lecithin, vanilla extract], candy shell [cane sugar, tapioca syrup, rice starch, acacia gum, colors {turmeric oleoresin, spirulina extract, red radish powder}, carnauba wax {coconut}]), roasted peanuts (peanuts, canola oil, sea salt), raisins (raisins, canola oil), roasted almonds (almonds, canola oil, sea salt).
- Contains milk, soy, peanut, almond, coconut.
- May contain traces of egg, wheat, other tree nuts.
Preparation Instructions
Grab-and-go—no prep required.
5. Trader Joe’s Super Seedy Cheese Snack Bites $3.99/2.8 oz
These low-carb, high-protein crisps are made from cheese and seeds. Crunchy, salty, and satisfying.
Nutritional Facts
- Calories: 150
- Total Fat: 12g
- Carbs: 3g
- Sodium: 250mg
- Dietary Fiber: 1g
- Sugar: 0g
- Protein: 8g
Ingredients
Cheddar cheese, sunflower seeds, pumpkin seeds, sesame seeds, tapioca starch.
Preparation Instructions
Enjoy right out of the bag or crumble onto salads and soups.
6. Dark Chocolate Covered Pistachios $4.49/6 oz
Antioxidant-rich dark chocolate meets protein-packed pistachios. A sweet treat that’s still nutritious in moderation.
Nutritional Facts
- Calories: 160
- Total Fat: 11g
- Carbs: 14g
- Sodium: 80mg
- Dietary Fiber: 2g
- Sugar: 10g
- Protein: 4g
Ingredients
- Dark chocolate (sugar, unsweetened chocolate, cocoa butter, whole milk powder, butter fat, cocoa powder processed with alkali, soy lecithin [emulsifier], salt, natural flavor), dry roasted pistachios (pistachios, sea salt).
- Contains milk, soy, pistachio.
- May contain wheat, almond.
Preparation Instructions
Ready to snack—just portion out for a mindful treat.
7. Trader Joe’s Quinoa and Black Bean Infused Tortilla Chips $3.49/12 oz
These gluten-free chips are packed with plant protein and fiber thanks to a hearty blend of quinoa and beans.
Nutritional Facts
- Calories: 140
- Total Fat: 7g
- Carbs: 18g
- Sodium: 40mg
- Dietary Fiber: 3g
- Sugar: 0g
- Protein: 2g
Ingredients
Stone ground white corn, vegetable oil (sunflower oil, safflower oil, corn oil and/or canola oil), red quinoa, black beans, garlic powder, onion powder, sea salt, water, trace of lime.
May contain traces of milk, soy, sesame seeds.
Preparation Instructions
Ready to crunch—pair with guacamole or salsa.
8. Trader Joe’s ABC Bars $3.69/7.4 oz
Almond Butter Cocoa Bars are soft-baked and naturally sweetened with dates and apple puree. A healthier dessert or energy bite.
Nutritional Facts
- Calories: 160
- Total Fat: 7g
- Carbs: 20g
- Sodium: 70mg
- Dietary Fiber: 2g
- Sugar: 7g
- Protein: 3g
Ingredients
- Almond butter filling (almonds, powdered sugar [sugar, cornstarch], tapioca starch), oats, oat flour, brown rice syrup, invert sugar syrup, canola oil, fig paste (figs, fig concentrate), almond butter (almonds), sweet rice flour, glycerin, cocoa processed with alkali, tapioca starch, natural flavors, sea salt, baking soda (leavening).
- Contains almond.
- May contain milk, egg, soy, peanut, coconut.
Preparation Instructions
Ready to eat. Great with coffee or as a midday snack.
9. Trader Joe’s Unexpected Cheddar Cheese & Turkey Sausage Egg White Bites $3.79/4.2 oz
High-protein and low-carb, these bites combine fluffy egg whites, savory turkey sausage, and award-winning Unexpected Cheddar.
Nutritional Facts
- Calories: 180
- Total Fat: 9g
- Carbs: 7g
- Sodium: 520mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 17g
Ingredients
- Egg whites, cheddar cheese (cheddar cheese [pasteurized milk, cheese cultures, salt, microbial enzymes], cellulose powder [anti-caking]), spicy turkey breakfast sausage (ground turkey thigh meat, salt, sugar, spices [red pepper, black pepper, sage, coriander, rosemary], natural flavor), cottage cheese (skim milk, milk, cream, sea salt, cheese cultures), cornstarch, butter (pasteurized cream, salt), contains 2% or less of garlic powder, salt, dried onion, xanthan gum, citric acid (to maintain color), chives, white pepper.
- Contains milk, egg.
Preparation Instructions
Microwave for 45 seconds or heat in oven until warmed through.
10. Trader Joe’s Fresh Mozzarella Cheese Snackers $3.99/8 oz
These bite-sized mozzarella balls are pre-portioned for snacking. Creamy, mild, and rich in calcium.
Nutritional Facts
- Calories: 70
- Total Fat: 4.5g
- Carbs: 1g
- Sodium: 75mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 5g
Ingredients
Pasteurized milk, distilled vinegar, salt, microbial enzyme.
Contains milk.
Preparation Instructions
Enjoy cold, add to salads, or pair with cherry tomatoes and basil.
Final Thoughts
Healthy snacking is easy (and delicious) at Trader Joe’s. With options like protein-packed bites, crunchy nuts, and fiber-rich oats, you can fuel your day without the guilt. Grab a few of these next time you shop—they’re nutritious, satisfying, and full of flavor.
